Evolv Fitness

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Evolv Fitness Articles written by Padraig

Irish Examiner - Put a Spring in your step

A new year, a new you, Spring time represents out with the old and in with the new. Still feeling a little sluggish after the Christmas turkey and chocs, well I have a simple remedy – Exercise. We all have good intentions yet turning these intentions into actions can sometimes seem somewhat difficult. I feel these difficulties arise due to lack of knowing where to start. The good news is exercise is not hard to do, and once you make this choice you are guaranteed a more positive and rewarding lifestyle. To help you to stay consistent with your routine lets do a small checklist.

Be realistic

Regarding Activity: Chose an activity that you are capable of doing, if you are not used to exercise don’t jump straight into a jogging programme, lets start with walking. If you enjoy walking that can be sufficient don’t be pressured into thinking it has to become a jog.

Look into the activities available to you in your area. The benefit of this is selection chose something you can enjoy doing. Walking, jogging, swimming, dancing, martial arts, yoga, pilates, cycling. There is plenty we can do; because you may feel you are not suited to gym work does not mean you cannot exercise. Don’t select something you feel you will hate doing or just because the Hollywood starts are doing it.

Allow time for your activity taking into account family and work commitments. Don’t go charging into activity 7 days a week. Remember aerobic training should be seen as activities performed continuously for a minimum of 15 to 20 minutes @ high enough intensity that causes a warm colour to the face and an increase in heart rate and body temperature. Should be done no less than 3 times a week. Now if you are reading this and try to tell me you cannot afford to put 45 – 60 mins activity a week into looking after your health there is something wrong with your priorities and time management.

Setting Goals: What is the purpose of your exercise programme, what you want to achieve. Realistic long or short term goals should be set as they can act as a reward.
Plan in Advance: This week plan your training for next week. If you work from a diary it goes into the diary. If not, stick it onto paper. This week you have an idea of your routine for the following week try to incorporate your training days and times into the plan. Treat it like an appointment, failing to plan is planning to fail.
Buddy Train: Try to entice a friend to partake in the activity with you. Ensure they are serious and apply the above principles. You can help motivate each other if the going gets a little harder.