If you are a gym member, you might have noticed a countdown has begun until summer. Or there might be offers to join in a six-week challenge to make sure your spring into summer on December 1.
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With consistency, six weeks is plenty of time to make improvements to your health and fitness or to make some headway if you are starting out.
Consistency, simplicity and balance are key to having success with any exercise program. Keeping it simple is especially important if you have not worked out for a while. Always check with your medical practitioner before you get started if it has been some time between exercise.
Below is a simple sample six-week guide to getting started. If you are a member of a gym, ask a trainer to check your form with exercises to ensure good technique.
There are some things to consider when starting a program. What goals you are out to achieve? This could be simply to feel better in yourself this summer.
Balance is important. A sample week of fitness might include two to three strength sessions, two to three cardiovascular workouts, one session with flexibility the focus and a rest day. A rest day could mean not doing anything at all or could be a low-impact, low-intensity activity like walking.
Progress slowly. A slow and steady approach can ensure longevity to your program and long-term results.
Adapt and modify. Everyone is different so a fitness program suitable to one person might not work for another. Exercises can be modified or adapted to suit your level of strength and fitness.
A set of light weights or a theraband (those long stretchy things) are a good place to start as far as equipment at home goes.
Weeks 1 and 2:
- 2-3 x strength days. The workout could look like: Two sets of seven strength exercises. Perform 10 repetitions of each with a 30-60 second rest. Then repeat before moving on to the next exercise. Squats, push-ups (modify by doing against a wall or on your knees), lunges, dead lifts, seated rows, shoulder press, opposing arm and leg extensions.
- 2-3 x cardio days. 20 minutes of walking, jogging, cycling, rowing, swimming, or a combination of some of the above.
- 1 x flexibility. This could be yoga, pilates, body balance, a stretch session, or swimming.
- Alternate strength and cardio days and remember slip in a rest day.
Weeks 3 and 4:
- 2-3 strength days. Increase the repetitions of each exercises to 12.
- 2-3 cardio days. Increase to 30 minutes. At the gym this could be 3 x through of: 5 minutes walking, 5 minutes cycling, 5 minutes rowing. Repeat.
- 1 x flexibility and a rest/easy day.
Weeks 5 and 6:
- 2-3 strength days. Add another set and reduce repetitions to 10. So, three sets of each exercise.
- 2-3 cardio days. Increase to 40 minutes.
- 1 x flexibility and a rest/easy day.
Ways to progress your workouts as you feel ready include using heavier weights. This might be going from using two-kilogram dumbbells to 3kg. The adjustment only needs to be slight to add a new challenge for your body.
With your cardio sessions, you can add in some interval training. So, for instance, start out with sessions at one pace but when you are ready to progress, add in some 30-second harder efforts. This might be every three or four minutes.
You can also combine strength and cardio into the one session. This is a time effective way to get an all-over workout. This could be a simple circuit of: 10 squats, 30 seconds running on the spot, 10 push-ups, 30sec skip, 10 lunges, 30sec star jumps, 10 rows, 30sec cycle, 10 opposing arm and leg extensions, 30sec row.
Six weeks is plenty of time to get ready for summer with simplicity, consistency and a slow and steady approach.
Upcoming Fitness Sessions
Point Run Enduro, Green Point, November 2: A new trail run set to test runners over two or four hours. The goal is to see how far you can go over a combination of two looped courses to be revealed on race day.
Variety Santa Fun Run, The Station, December 8: The event will feature 5km and 10km courses. The route is fully inclusive, family friendly and each participant gets a Santa suit to wear.
Coastal Ascent, Dixon Park, February 16: Offering 11km and 25km options, this trail running event goes through Glenrock State Conservation Area and offers a summer training goal.
Spring Sessions Week #7
You don't need much equipment to get an effective workout. This session can be done with two markers and weights. Add a warm-up and cool-down. Set two cones (A and B) 20 metres apart.
Pick six-eight exercises and perform each in sets of 2, 4, 6, 8, 10. Make it harder with 2, 4, 6, 8, 10, 8, 6, 4, 2. Run from A to B and back to A between each set. For example, start with squats and perform 2 squats, run or walk A-B-A shuttle, then 4 squats, run/walk shuttle, 6 squats, run/walk shuttle etcetera. Repeat with push-ups, lunges, rows (seated or bent over), shoulder press, opposing arm and leg extensions.
Send your health and fitness news to r.valentine@newcastleherald.com.au.
Renee Valentine is a writer, qualified personal trainer and mother of three.
