Weekly Exercise Tips

Weekly exercise Tips by Simone Sammut

Week 1 – Getting Started

Make sure you seek medical advice before embarking on any exercise programmed from a medical professional to get the best out of your very first work-out.                    

Week 2 – Shoes/Trainers

Make sure you stop by a good sports shop to purchase your new sports shoes (trainers). Ask the shop assistant for help to choose the correct footwear. It is very important that you buy the right size (half a size bigger than normal) and support shoe for you individually.

Week 3 – Stretching

It is very important you learn how to stretch correctly. After a 5-8min warm up your muscles require a 5 second holding/moving stretch (to prevent getting cold) before you push your muscles to a more intense work-out. So stop wherever you are, and touch the floor with your fingertips while keeping your legs straight. Then stand on one leg and hold the other foot in your hand behind your back, two major group muscles stretches to be getting on with. Do this again at the end of your session, for about 20 seconds each time.

Week 4 - Fight Off Colds With Exercise

Do you want to take some preventive measures against colds this winter? Just get off your butt! Studies show that the more active your lifestyle is, the less likely you are to contract a common cold. Moderate to vigorous activity such as cardio and circuit workouts will help you build not only a better body but a tougher immune system too!

Week 5 - Cardio

Start slowly…you know what they say, “you cannot run before you can walk” so if you have not exercised before or have not done so for a while, begin by walking for 30 minutes a day, 5 times per week, OR 3x 10mins per day at any time of the day, 5 times per week together with you stretches for a stronger and fitter you.

Week 6 – Water

It is very important you stay hydrated throughout your workout, so sip water regularly to help keep sodium levels balanced during exercise.

Week 7 - Get your Endorphins flowing!

If you are feeling a little blue today, get moving! Physical activity changes your brain chemistry and positively influences your mood. It also triggers the release of endorphins, which act on the brain as natural pain relievers. On top of that, exercising will boost your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flow. Whatever you do, don't lie around and sulk. You have the power to change your life, so get up and do it!

Week 8 - Hop to It

What form of cardio can you do anywhere? No matter where you are or what the weather, you can always jump. It will take a little time to build up endurance for this form of cardio, so try it in intervals at first: Jump one minute, rest the next, and so on. Jumping is an outstanding form of cardio, both for burning calories and toning your legs. You can jump up and down, jump with a skipping rope or do jumping jacks.

Week 9 - Measure Your Journey

When just starting out, the road to losing 10 kilos or more seems to stretch out forever. Obsessively checking for incremental signs of progress along the way isn't going to make that road seem any shorter. Set your sights on realistic milestones. Weigh yourself no more than once a week. You'll see steady progress over time, not discouraging daily ups and downs.

Week 10 - Muscle Isolation

Isolating a muscle — or making the targeted muscle work without much help from other muscle groups — is one of the keys to creating a sculpted physique. While you can't isolate any one muscle completely, carefully choosing your exercise position can help you sculpt your muscles for that iconic physique.

Week 11 - All or Nothing

It's time to kill the all-or-nothing attitude. One great way to do that is to be realistic about setbacks. We are all bound to cheat from time to time, but it is important that we learn how to handle it positively so we can minimize their long-term destructive effects. One setback is one setback; it's not the end of the world.