Ageing is an experience that comes with different side effects for everyone. Some people age quicker than others, with some tell-tale aches and pains, as an early warning system, for what’s to come! A lot of people take the signs of early aging as their sign to shape up. For many who have not exercised since their teens, this comes with challenges, the most common being, where to begin? Some take easily to running, cycling or swimming. Some end up doing triathlons. For others, the path isn’t as clear, even when the motivation to do something is there. I can help design the perfect personal training programme to suit your needs, and work with you on the ongoing implementation of that plan.
Why is exercise important after 30?
People who are physically inactive can lose as much as 3 to 5 percent of their muscle mass per decade after age 30.
What can you do to protect your health?
1. One hour’s exercise a day
This might sound terrifying to a beginner to exercise, but this is what you are aiming to achieve. You need to make time to succeed, so the best thing to do is look at your diary and set aside an hour a day, every day, that’s purely for exercise. It can be walking, jogging, swimming, weights, whichever you prefer. The cumulative impact of taking exercise for an hour a day will be very meaningful.
2. Lift weights
Weights don’t necessarily mean huge bulky muscles. You can use weights appropriate to your fitness goals. Weights are so important in terms of protecting the muscles you have, and strengthening and conditioning your body.
3. Watch what you eat
You don’t need me to tell you this, but as part of your personal training plan, you should cut out sugary drinks, junk food, etc. I will review your diet with you, and we can plan together to make the necessary gradual adjustments to improve your diet. You can’t exercise out of a bad diet, as the saying goes.
4. Regular higher intensity workouts each week
I will develop a programme for you, and your needs and abilities. This won’t just consist of walking for an hour a day. Unfortunately, this is not enough. You need a diverse fitness programme, which includes weights and cardio. These are the two most important elements to your overall cardiovascular health.
5. Learn to warm up
As we age, our muscles need even more protecting. Simple stretches help flexibility and protect our muscles, and we need to allow more warm up time as we age. Ultimately it will help with DOMS (Delayed Onset Muscle Soreness), which is the reason we can get sore muscles after a workout.
If you would like to discuss your fitness plan with me, please fill out the form below.
Here’s what Gillian’s clients say:
My objectives were to get back to a good level of fitness, lose some weight along the way and to end up with a program that I could continue to work with on a regular basis. Gillian worked with me on a program she put together and it worked out brilliant. Within 3 weeks of the 6 week program, I felt infinitely better. I went from struggling with a mile run to comfortably running 6 miles several times a week. The program and Gillian’s support provided me with the structure, motivation and guidance along the way that I needed. If I was trying to achieve the same thing on my own I would not have come close to the same results.”David, 34
Gillian has helped put great structure and focus around my goal to get fit and slimmer during the past year. I am so thrilled with the results that training has become a very positive lifestyle choice.”Valerie, 43