A stark reality of ageing is wondering what level of fitness we will have as we enter our 40’s, 50’s 60’s 70’s. When will our mobility slow us down and stop us from doing the things we love? The chances are with the right training you wont be slowing down any time soon. Here is everything you need to know about how to start an exercise routine safely.
Yes, in your own (gym) shoes, but also in the setting where you workout. If you’re new to exercise, joining a boutique fitness studio like Bondi Vixen where the workouts are carefully structured with trainers ready to guide you every step of the way is the perfect introduction to training. Bondi Vixen’s training style is designed to cater for all fitness levels by creating timed workouts with a variety of weight choices and equipment. Want to increase the intensity? Step up your weights or reps. Need a more gentle approach? Start with body weight and slower movements. With timed intervals you’ll never fall behind in the class as the pace is set by you!
It’s not all about cardio.
There are so many changes that happen to our bodies when we age, and changes to our heart is only part of it. There’s a shortening of muscles and tendons, weakening of our bones, and a decrease in pathways between the brain and muscles that can hurt our balance. So, yes, finding 30 minutes of cardiovascular exercise on most days is a great start. But also be aware of the need for strength-training, flexibility and equilibrium-building exercises like barre & pilates, to reverse the signs of an ageing body. Together, in a Fitness Consult we can figure out how to start your perfect exercise routine.
Start your exercise routine slowly.
There is never an age or activity level that is too old or sedentary to start exercising. But if you’re new to exercise or haven’t done it in years, start with a one-on-one Fundamentals PT Session. Bondi Vixen offers personal training packages designed to get you up to speed to join the group fitness classes. A helping hand in the early stages will help prevent injuries and ensure you have great form going into a group situation, it will also help you establish your starting point knowing how much weight to reach for in class.
No matter how experienced you are, a good warm- up becomes more essential as you age.
Every class at Bondi Vixen has a mobility warm up routine, it is highly recommended to arrive to class early to ensure the warm up is properly completed. Don’t be tempted to slide into class late skipping the warm up – this is a recipe for injury.
Make it a priority, and don’t make excuses.
What are your top three barriers to working out? Time? Kids? Netflix marathons too tempting? Whatever it is, write them down and write the strategies to overcome this. The point is that you need to treat exercise the way you treat other essentials in life, we schedule office meetings, so why not workouts?
A little tough love goes a long way.
There are many things in life we get on and just do as women, like finishing a tough day in the office and heading home to cook dinner for the family while the kids are fighting… we don’t skip out and check into a hotel to escape – we get on with it. It’s time to start paying the same attention to your workouts. You don’t feel like getting out of bed for your 5.30am class? Toughen up and make it happen you’ll feel a lot better once it’s finished. Don’t underestimate yourself.
If you’re a newbie.
Don’t think you can’t make giant leaps in your fitness; plenty of age-group champions in running, for example, never laced up a pair of shoes until their 40th birthdays were well in the rearview mirror. And if you’ve been exercising for years, don’t assume your performance is going to fall off a cliff once you exit your 30’s.
Research found that senior athletes saw their performance edge down only about 3.4 percent a year from age 50 through 75. Only after that do the sharper declines begin. The bottom line is we can continue to achieve high levels of performance into our eighth decade!
That means you are not consigned to a plodding pace. If you’re in good health and have built a solid base of fitness, interval training — alternating intense bursts of activity with periods of rest — is a great way to burn more calories in less time, and aligns with Bondi Vixen’s training philosophy to a tee.
Get social support if you need it.
Make sure your family and friends are on board with your goals. Express how important it is to your family for them to support you in this process. Ask your older children to help with looking after the younger ones so you can get to your classes, or express the importance to your partner the time they need to be home to take over so you can make an evening class. If you don’t ask or discuss this with your nearest and dearest they may unintentionally derail you. Ask a friend to be your training buddy, working out is always better with a friend – but if they can’t make a session don’t let that stop you from flying solo.
Mind old injuries.
Your trainer needs to know your limitations at the start of every class. Alternative exercises are not a sign of weakness – you are simply adjusting the workout to be more custom to your needs. At the start of an exercise routine, a body weight workout is just as effective as a workout with weights when training to your full potential – it’s okay to change things up. It’s not okay to ignore an injury and be put out of action for a longer period of time.
Don’t obsess over weight.
Here’s the thing: Many people start an exercise routine thinking only of the potential for weight loss. When progress on that front is slow or nonexistent it can be hard to push through. There are 7000 calories in a kilo of fat. Thirty minutes of walking briskly may burn off only 200, but a 45 minute HIIT circuit can burn up to 600cals, so you do the math. Instead, try thinking of exercise in terms of the other, less visible health benefits it’s providing. Like reducing your risk of Type 2 diabetes, heart disease, and some forms of cancer. There are other bonuses, helping you get better sleep, feel strong, or enjoy the moment. If you do need to lose weight, focus on developing healthy eating habits, smaller portions, more nutrition-dense foods. This can easily be done through one of our meal plans available.
If you are looking to change things up in 2020 then Bondi Vixen has a solution for you. We will show you how to start exercising safely and create that strong routine that won’t feel like a chore. We will have you properly fuelling your body to burn fat and build muscle. Plus you’ll have access to all the support you need from the Bondi Vixen Team. Let’s get you booked for a Fitness Consult and find your perfect start to an exercise routine.