The Next Steps

Last week we published some handy Do’s and Don’ts on getting started into your exercise regime. If you missed last week’s paper you can catch up on the weekly articles online at www.getactive.ie, the article is listed in the latest news section.

Don’t forget that from next week onwards we’ll be publishing an 8-week workout guide to follow. This is your last chance to cut out the coupon at the bottom of this column and be able to join Felda for 8 weeks for only €80. You’ll be able to follow our weekly workouts in Felda with professional assistance from our fitness team.

In preparation for the first weeks programme this week’s columns is dedicated to the basics of getting started into a fitness regime.

Workout tips:

• If you are new to or returning to exercise we recommend you ask your doctor before beginning any fitness programme. You should have your blood pressure and general health screened in advance of any course of sustained exercise.
• Make sure you’re prepared to exercise
  • You should have good fitting and supportive footwear for example a good running shoe.
  • Loose fitting clothes, tracksuit, shorts & light t-shirts
  • Be well hydrated, drink plenty of fluids the day before you start and while exercising. The average adult should consume 2 litres of water per day to be correctly hydrated, so you will need more than this when working out.
  • Eat well; nutrition will play a massive part on how much exercise you can sustain over the next 8 weeks. Don’t starve your body of the fuel it will need. Eating a good balance of protein and carbohydrates will give your body the fuel to sustain your workouts and repair your muscles overnight. Porridge is a great way to start your day with slow releasing energy keeping you fuller for longer.
  • Get your 8 hours…. or as many hours sleep as you can fit in around your lifestyle. Did you know your body builds and repairs your muscles while you sleep?
• Prepare a 7 day diary broken down into AM & PM and fill in your workouts. Never do two hard sessions in 1 day and make sure you build in rest days or you risk burning out and losing motivation.
• Prepare a 7 day nutrition diary and note what you’ve eaten for Breakfast, Lunch and Dinner and also make a section for snacks…be honest if you’ve had a few glasses of wine etc or crisps and chocolate note them down. The odd treat is important but you might be surprised when you look back at your weekly intake just how many units of alcohol you’re consuming or how many snacks over the week. Keeping a diary like this is a great way to motivate yourself, as you can’t hide behind the facts in front of you.
• Always have training gear with you, if an unexpected opportunity arises to get a training session in its very handy to be ready.
• Lastly enjoy it, every good training session you do is progress, your body will release fantastic endorphins that have a positive effect on you physically and mentally. If you don’t feel like a hard session, try and get in for a swim and relax in the sauna, steam room etc.

Most importantly don’t give up. You have 8 weeks to look forward to starting from next week. Get prepared now, make out your workout and nutritional diary and be ready to start next week when we publish our first programme. If you want assistance then you can join Felda for the 8 weeks for only €80.

Good luck
The Felda Fitness Team