my body care

I’m not a big fan of gyms - there I’ve said it!

Here’s a quick list of what NOT to do at the gym:

1) Go - if you don’t enjoy it

2) Spend more than 45 minutes on your workout

3) Faff around on any machine because you’re not really sure what to do

4) Use the weight lifting machines (but DO lift weights, see below…)

5) Avoid the experts who actually do (or should) be able to tell you what to do

The reason I don’t like gyms is I don’t agree that people associate getting fit with going to the gym. It is NOT the only way to get fit and I am much more in favour of integrating exercise & activity into your lifestyle - doing something you enjoy - than forcing yourself to go somewhere and do something you don’t enjoy…and then feeling bad about it if you don’t!

However, for those of you who do go, here are the most common questions I get asked:

How often should I go? How long should I go for?

Well, the answer to that question depends…on what you’re trying to achieve. On average, you should aim to exercise (either in the gym or another activity) 3-5 times a week. That doesn’t mean you need to slave away for hours on end there - 20 minutes, four times a week is as good as (if not better than) spending 90 minutes once or twice.

The key to shorter, smarter sessions is following an effective programme that’s been designed especially for you, so that in that short time, you know that what you are doing is at best good for you and helping you improve and at worst, not bad for you. The optimum time for a workout - that helps you build up not break down - is 40 minutes. And the main objective for most people should be building lean muscle - especially if you’re trying to lose weight.

What’s an effective programme?

The best way to ensure what you are doing is right for you & your body is to invest in some expertise - I know a lot of people are put off by the potential investment but if you, like me, value your health, it’s worth investing a little now to make sure you stay that way.

Before you seek help, make sure you read my article How to choose the right personal fitness trainer. There are some bad ones out there, who give us all a bad name but with a little guidance, it is one of the best investments in your health you can make.

What should I do in the gym?

Again this depends on what you’re trying to achieve. As a rule, the main machines you should use are the cardio machines (exercise bike, treadmill, elliptical trainer, rower) to improve your cardiovascular (heart, lungs, circulation) fitness.

However, everyone will benefit from also including resistance work in their workout. Especially if you want to lose weight. And when you do, avoid the machines and head for the free weights and a stability ball. Sound odd? Here’s why…

The machines often force you to move in a biomechanically incorrect pattern - risking injury & damage. They also de-train key stabiliser muscles - which help to protect your back & spine, keep you stable and keep your stomach flat. Not so keen on the machines now, I bet!

And if I hate the gym???

You’re like me! But feel great because if you don’t like going to the gym, this opens up a whole world of options for you to get fit. Exercise does not have to mean a formal activity like going to the gym but includes gardening, walking, meditating - there’s lots of fun things to try. And it’s so simple to do a lot of exercises at home. All you need is a stability or gym ball, some light (or heavier) weights, a mat and a pair of trainers. Nearly all of my private clients workout at home rather than in the gym - in fact, most of them don’t “workout” at all, but have integrated many exercises into their lives, which is by far the best strategy for getting and staying fit!

Lea Woodward is a leading UK Health Coach and works with people who want to experience more energy, better health and a happier life. She runs a successful corporate wellbeing company and an exclusive private coaching practice and has a number of online courses for clients all round the world. For more information and to download your free resources, visit http://www.leawoodward.co.uk

Share This