In our last blog we looked at exercising outside during this heat wave as a good way to help you get in shape for your summer holidays. In this post we will be showing you how to keep your gym-based routines fresh and lively to help you Shape up for Summer!
The key points to remember with your gym work:
You do have to go at least 3 times a week to make a difference
You don’t have to do an hour each time
You must change your workout every 2-3 weeks
Concentrate on working on the large muscle groups
You don’t have to do endless hours of cardio
So, let’s look at these points one by one:
Going to the gym less than 3 times week just won’t cut it! You won’t make the changes to your body shape or improve your fitness to any great extent by going once a week, that’s the bad news!
However, the good news is that you don’t have to do an hour every time you go…….. hitting the gym 3 xweek for 40-45mins each time is enough for you to improve your fitness levels and to start making changes to your body shape. Do bear in mind, however, that you will have to work quite hard in those 45mins; no stopping to chat to a friend or watching tele!
If you change your workout every 2-3 weeks then your body won’t have a chance to get used to what you are doing and, therefore, the changes and improvements will come a lot quicker. Even if you don’t change the workout too much, make sure you increase your weights by 10% every week at least.
Working the large muscle groups will burn more calories and give you more shape. The large muscle groups are Chest, Back and Legs and when you work these bigger muscle groups the smaller ones get involved anyway, so it’s a no-brainer! Exercises that work the major muscle groups are Press Ups, Pull Ups, Squats and Lunges for example.
We spoke about interval training in our last article, so the good news is no more long runs on the treadmill! Whatever piece of cardio equipment you use it is more beneficial to do interval training than long steady state. An example workout could be 30secs at a rest pace followed by 30secs hard and fast repeated for 10 or 15 mins.
As a special offer we are offering 10 people a specific, bespoke workout for their Summer Holiday! So get in touch at firstname.lastname@example.org and claim your free gym programme to get you to Shape-up for Summer!