Getting Fit

Starting to do more exercise can be a really daunting experience. Gyms are full of fit-looking people and confusing equipment, while sports shops offer rows and rows of similar looking shoes, with labels talking about peculiar things such as over-pronation and motion control.

What exercise is best for you? And what equipment would you need? Fear not… Heart is here to answer all the questions you might have.

How long should I exercise?
If you’re not used to exercise, make sure you don’t overdo it at first. Start off exercising three times per week for 20 minute and slowly build up to 4-6 times per week for at least 30 minutes. This can be all at once, or in several short bursts throughout the day.

As you take up exercise, try to make other aspects of your life healthier. Take the stairs instead of using an escalator or lift. Walk to the shops instead of driving. All of these will make a difference to your fitness.

Which type of exercise is for me?

Running
Going out for a run is often the first form of exercise people turn to as they think you don't need any equipment to do it – you simply leave your front door and run until you can’t run any more (usually about two minutes later!).

But a good pair of running shoes are vital if you’re going to run on a regular basis. Running puts a lot of pressure on your knees and feet, but the right pair of trainers will give you the support you need. A good running shop will be able to analyse your running style and recommend a suitable pair for you.

If you’re interested in running, think about joining a local running club. Most clubs are open to runners of any standard and you’ll find it much easier to run with other people, both while running and in the motivation to get you out!

Swimming
If you’re worried about your knees for high-impact sports such as running, then why not give swimming a try. Swimming will put far less pressure on your joints and is especially good for keeping up your fitness while recovering from an injury.

All you need is swimming trunks or a costume and access to a pool and you’re away.

However, while swimming is excellent cardiovascular training, it is not ideal for those keen to lose weight. Scientists believe that the cooler temperature in the pool boosts the appetite, meaning that swimmers may simply replace all the calories they've burned with a large post-exercise meal.

Yoga
Don’t fancy getting sweaty? Perhaps yoga could be the answer. Yoga involves practicing postures, breathing exercises and meditation that can make you healthier in both body and mind. As well as improving muscle tone, flexibility and strength, it can help reduce the risk of heart disease, back problems and asthma.

However, yoga can also work on your mind. Originating in India over 5,000 years ago, yogis claim that true happiness and enlightenment comes from union with the “transcendent Self”. Some forms of yoga focus on the mind in the pursuit of this goal.

Don’t worry if you don’t know your downward-facing dog from your one-legged King pigeon, there are a number of different yoga classes you can attend at your local gym:
- basic hatha yoga classes consist of a combination of physical exercises, breathing exercises, and meditation.
- pilates focuses on the awareness of breath and alignment of the spine.
- bikram is yoga in 40 degree heat to help cleanse the body of toxins.

Weights
When you get a gym membership, you’ll see a variety of slightly differing weight machines, which look little more than torture equipment. You’re half right!

Don’t feel put off by the body-builders pumping 75kg on these machines. If you’re interested in strengthening and toning your muscles, rather than building muscle mass, then the important factor is the number of repetitions you do, rather than the weight you are lifting.

Choosing a weight you are comfortable with, start by doing two sets of 10 repetitions on each machine and slowly build up until you can do three sets of 20 reps. Keep your movements as slow as possible – the slower you are working, the better it is for you.

Gym Classes
If you get bored doing just one discipline, then perhaps taking a range of classes from your local gym might be for you.

There’s the standard aerobics class, which will be choreographed movements to help you burn calories. Or how about the popular Body Pump, which uses weights to help tone your body. Or a spinning class, in which an instructor takes you through a cycling routine.

Of course, you could always choose Heart’s ever-popular Hulaerobics class at Virgin Active gyms. All you need is a hoop and some swinging hips to start toning your body with one of the most fun classes around.

Whatever you want from your gym, there will definitely be a class that suits your aims and abilities.

Avoiding Injury
If you exercise regularly, then there is a good chance that at some time, you will pick up an injury. If a muscle or joint is sore, stop straight away, or you could do even more damage to it.

There are plenty of things you can do to avoid picking up injuries. Stretching before exercise can be useful, but stretching afterwards is mandatory. Failing to do so strongly increases the chances of injury or the dreaded DOMS (Delayed Onset Muscular Soreness) – that stiffness that can sneak into your muscles for the two days after heavy exercising.

If you do pick up an injury, always seek help from a sports physio. Meanwhile, it is a good idea to R.I.C.E. the injury – Rest, Ice, Compress and Elevate.