NEW YEARS RESOLUTION CHALLENGE!

HAPPY NEW YEAR!!!

THE CHALLENGE

I assume you have made your new year's resolutions, and that this year you have vowed to keep them. After all, isn't this what we do every year... although we normally forget to do the 'keeping them' part.

This year,however, I want you to succeed, so I have a little challenge for you...

'TRY SOMETHING FOR 30 DAYS'

You have probably made several resolutions, but for the challenge I want you to choose just the one that you consider to be the most important, and stick to it every day in January, regardless of how you feel at the time or how difficult it might be.

The basic principles of this challenge are really simple and that's why it works. All you need to do is keep your daily commitment for one month... After that it should have become a part of your routine. 

In the short video below, Matt Cutts (a rather motivated, intelligent and successful guy who works for Google) talks about the advantages of trying something new for 30 days. Take a few minutes to watch if you need persuading...

YOUR FITNESS RESOLUTION

If your new years resolution is to get fit or lose weight, I am not going to recommend going to the gym every day for the month, it just doesn't work, you will burn out and probably injure yourself.

Instead, to keep your fitness resolution, do something active every day (even if it is just taking a brisk walk) and go to gym/classes a few times a week. Check out my previous blog post to see how often you should be training and then set up a weekly routine of training days and non training days where you are still active for about 30 minutes. 

If you need that extra bit of motivation, take up the challenge with a training buddy or get some PT sessions or come to some group fitness classes to add variety (they are not just for fit people... or just for girls!). 

If you REALLY want to make a difference to your body, come along to one of our KETTLEBELL CLASSES. (see classes page for locations, times and prices) 

Remember! 
If you have a day where, for some valid reason, you are unable to meet your daily challenge, don't despair, just pick yourself back up and do it a bit better the next day. The secret is not to give up or find excuses!

Time to catch the Fitness Bug...

Steve

How Often Should I Be Training

How often should I be training?

This is a question which I am often asked by class participants... and the answer really depends on your abilities and goals. We are all individuals with different abilities, and in the world of fitness, one size doesn't fit all.

A good starting point is to look at the guidance set out by the (not so sporty) UK Government and the (sporty, scientific guys) ACSM (American College of Sports Medicine) who both recommend the following for general physical activity in adults:

Cardiorespiratory Exercise (CV Training)

• Adults should get at least 150 minutes of moderate-intensity exercise per week (such as brisk walking or steady cycling) 
• This can be met through 30-60 minutes of moderate-intensity exercise done 5 days per week or 20-60 minutes of vigorous-intensity exercise (such as running or football) done 3 days per week.
• These daily goals can be achieved in either one continuous session or multiple shorter sessions of at least 10 minutes duration with a gradual progression of time as ability increases.
• People unable to meet these minimums can still benefit from some activity.

Resistance Exercise (Weight Training)

• Adults should train each major muscle group 2 or 3 days each week using a variety of exercises and equipment, starting lightly for the elderly and the previously sedentary.
• A recovery period of at least 48 hours should be taken between resistance training sessions of each particular muscle group.

Flexibility Exercise (Stretching)

• Adults should do flexibility exercises at least 2 or 3 days each week to improve range of motion using either one of or a combination of static, dynamic, ballistic or PNF stretches.

Neuromotor Exercise (Functional Training)

• Neuromotor exercise involving motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai chi and yoga) is recommended for 2 or 3 days each week for 20-30 minutes.

I would see these guidelines as a starting point from which to progress depending on your goals. For example, those wanting to complete a distance event will need to add some longer CV sessions to their schedule, 'bodybuilders' may need to do more weight training sessions using a split routine and those wanting to lose weight might benefit from focusing on more interval and circuit style classes.

How often should I do kettlebell classes to see the benefits?

A kettlebell class will offer you all the benefits of CV training, weight training, flexibility and  functional training as highlighted in the guidelines above. There are many ways in which you can integrate these classes into your routine. Here are some examples (this is certainly not an exhaustive list):

• If you are new to exercise, 1-2 classes per week (depending on existing fitness level and ability) and 2-3 moderate-intensity cardio workouts per week is a good starting point.
• If you are a regular exerciser who regularly engages in weight training, you could replace 1 weekly weight training session/class with a kettlebell class.
• If you do a large amount of cardio training, kettlebells could replace 1-2 of your weekly high intensity training sessions.

You WILL benefit from doing kettlebell training just once a week when worked in conjunction with other exercise. If you find that this training is motivating and you see benefits from it, I would recommend aiming for the ideal of 2-3 sessions per week.

It is important to always make sure you are properly rested between sessions and to start at an achievable level in order to ensure safe and effective training.

SEE YOU IN THE CLASS!

Steve

Sources:

ACSM

http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise

UK Government

http://www.dh.gov.uk/prod_consum_dh/groups/dh_digitalassets/documents/digitalasset/dh_128145.pdf