exercise, yoga, fitness, 2023, fitness routine How to kickstart your fitness routine, Image: Instagram/@freeletics
As we approach a new year it’s time to start thinking about fitness resolutions and how to get fitter. For many of us, this can take the form of branching out into a new sport, or recommitting to a fitness regimen we perhaps let fall by the wayside. But, whether you’re trying something new or returning to the fold, getting back into the swing of things can be daunting.
According to the National Institute for Fitness & Sport, the key to getting back where you want to be is consistency. “Consistency is arguably the most important component when working to accomplish goals, in or out of the gym. Without consistency, programs are unorganised, the body has a harder time adapting, and forming habits may be more challenging,” they write.
Consistency doesn’t mean turning up every single day. No, that way lies burnout and injury. But it does mean setting a realistic goal, and sticking to it. According to our experts, around five sessions in is when you’ll start to notice improvements in most sports so, with that in mind, we asked them to break down your five day plan to take you from rusty to trusty in running, weightlifting and yoga.
Call it a starter guide to the new you for how to get fitter in 2023.
Your coach: Lewis Moses, running advisor to INCUS Performance and lead coach for New Levels Coaching
“Most people worry about getting out of the door for a run. This is completely normal for people who are new to running. But remember, you’ll never regret a run when it’s done.”
5min walk – 10 x 1min run – 1min walk – 5min walk
“The aim for day one is to see the back of the door and get yourself out. As a coach, I would recommend starting with a run/walk, which means you break the run up with short jogs, followed by walks. This will stop you going too fast and will also allow you to progress your running as you go.”
5min walk – 10 x 90secs – 30secs walk – 5min walk
“Session two is designed so you can run a little bit longer, but have shorter recovery walks between. This will help you to control the heart rate and stop you going too fast. Keep the 90sec repetitions as a jog and the walks can either be a slow or brisk walk depending on how you’re feeling.
“Some people fall into the trap of wanting to do too much too soon, but rest and recovery are just as important as the training itself. Remember stress + rest = growth, so we need to make sure the rest is in the programme. Don’t just go out every day, break your running days up with rest days and make sure you focus well on hydration and nutrition.”
5min walk – 6 x 3min – 1min walk – 5min walk
“The aim of session 3 is to progress the easy jogging to 3min repetitions. These will be broken up with 1min walks, to let the heart rate drop back down. As with previous sessions, start with a 5min walk to warm up and then go into the 6 x 3min jogs with 1min walk recovery. In this session try to keep the walks to a brisk walk pace, rather than an easy walk. This will be a little bit more challenging but a nice progression on the last workout.”
5mins walk – 4 x 6min – 1min walk – 5min walk
“Session four is looking at making the runs more continuous, as you progress towards 6mins of easy running. These runs will again be broken up with brisk walks, which should let the heart rate drop slightly, but with the aim of making this a little bit more continuous. The middle section of 4 sets of 6min jog/1min brisk walk will equate to 28mins of continuous aerobic work, which is great progress, so be patient at the start and pace yourself well.”
10mins easy – 2mins walk – 5 x 30sec – 90sec walks – 5mins walk
“This workout starts with an easy 10min jog, this being the longest continuous running you have done, so set off very easy and in control. After the 10min easy jog, take 2mins walk and let the heart rate drop back down. Then complete 5 x 30sec intervals at a slightly faster pace, working at a controlled fast pace (not a sprint) Try to think, fast, relaxed running without forcing it. After each 30sec repetition take 90sec slow walk. This will allow you to recover and keep running at a faster speed during the reps.”
Your coach: Farren Morgan, founder of The Tactical Athlete training method
“You must warm up before and after your session to increase your blood flow, prepare your mind and body for exercise, and break down the buildup of lactic acid. Five minutes of jogging, jumping jacks or skipping will do. Rest a day or two between each session for your muscles have time to rest.”
Focus on working your way up to two sets of 5-7 squats, two sets of 3-6 deadlifts, and two sets of 4 overhead presses.
“In the first session, you will focus on gauging which weights to start with, and instilling proper form when you lift. Start with weights that you can lift 10 to 16 times while maintaining proper form. Divide the lift into two sets of 5-8 reps as you gradually work your way up. As the workout progresses during your first session, you will notice an increase in difficulty as your muscular fatigue grows.”
Two sets of 6 overhead presses, two sets of 10 Bulgarian split squats, and two sets of 10 barbell curls while increasing the weights lifted by 5 lbs.
“During sessions two and three, you will learn the effects of sleep and nutrition on the progression of your weightlifting skills and advance into intermediary forms of weightlift training. At this stage, you will increase the threshold of your workouts by increasing the volume and intensity of your lifts. In addition, you will incorporate specialised exercises focusing on specific muscle groups and undergo individualised training to cater to your desires and needs with your workouts.
“Though you will experience developments in your athletic performance and physique, your growth will plateau if you do not become more conscious of your diet and the nutrition you are putting into your body. Protein is crucial for muscle development, so you will need to add more meat, protein shakes, eggs, or beans to your diet to optimise your performance and take your weightlifting to an advanced level.”
Three sets of 6-8 squats, three sets of 6 overhead presses, and three sets of 5 barbell rows.
“By sessions four and five, you should be getting into regularly lifting weights. By picturing each weightlifting session as a building block, you will be able to consistently put in the maximum effort needed to make significant strides.
“To increase your comfort with weightlifting, focus on getting cross-trainer shoes to provide additional stability when you lift. Get used to the stationary machines in the gym too – they grant more control over the flow and movements of your exercises and provide additional resistance, especially as your muscles contract.
“To excel with your lifts and decrease the timeframe needed to see noticeable results, focus on tightening your glutes to increase the stability of your core and alternate between low and high-intensity weightlifting to optimise the results of your heavy-weight training during the months you opt for lighter weights.”
Your coach: Joelle Pettitt, founder Nelumbo Yoga
“In yoga we are looking to create balance between strength and flexibility. Everyone is challenged in their own individual way. It is a lifelong practice with much to explore. People worry they aren’t flexible enough to practice yoga. They don’t have the right body type, or mat. You really don’t need any special equipment or clothing just the ability to breathe!”
Build strong foundations and move with breath
“Begin standing at the front of your mat. Place the feet together and start to lengthen and deepen your breath. Get used to moving your body in rhythm with your breathing by reaching your arms up and over head as you inhale, down as you exhale.
When that feels natural add on the following movements:
Exhale and fold from your hips to place your hands on the floor. Feel free to bend the knees in order to reach the ground.
As you inhale, lift your chest and lengthen your spine keeping your fingertips on the ground.
Exhaling, let your chest melt over your legs, working to straighten them a little more, until you feel enough stretch.
With the next in breath, rise all the way back up to standing with your arms overhead reaching for the sky.
Exhaling release your arms down by your side – returning back where you started. You can repeat this little sequence as many times as you enjoy.”
Add in some strength work, via plank pose
“Building strength alongside flexibility is important to keep the body in balance.
Begin on all-fours (hands and knees). Check that your hands are directly under your shoulder. Tuck your toes under, as you exhale press back though your heels to arrive in plank with your feet hip width apart.
Press your hands firmly down into the ground and dome your upper back as you spread your shoulder blades. Press firmly back through your heels as you squeeze your leg muscles. Keep your chin up to keep the back of your head in-line with your spine. Hold for 5 long slow breaths.”
Stretch your back and leg with downward facing dog
“In this pose we continue to build upper body strength as we begin to stretch the back of the body – hamstrings, glutes and back muscles. Many people are tight in these regions of the body from sitting for long periods of time as well as from other training such as running and cycling.
From plank, lift your hips up as you let your head drop down between your arms to arrive in an inverted “V” shape.
Let your spine lengthen as it drapes towards the ground. Keep your arms strong and straight. If your hamstrings or back are tight, allow your knees to bend. Stay for up to 5 breaths if you can.”
Lengthen the front of your body using upward facing dog
“Lie on your front with your hands by your side ribs with elbows bent, your palms flat and the tops of your feet on the ground.
“Draw your shoulder blades and elbows towards each other. As you inhale press down through the tops of your feet and palms. Encourage your shoulder blades back as you lengthen your spine. Reach your legs toward the back edge of the mat. Straighten your arms as much as you can without feeling any discomfort in your back.
In time work to lift your thighs from the floor so only your hands and feet are in contact with the ground.
Put it all together in sun salutation
“Sun Salutations are a great all rounded practice. They include forward bends, backbends and positions with a neutral spine.
Stand at the front of your mat with your feet together. Inhale as you reach your arms over head.
Fold forward, placing your hands on the floor (bend your knees as much as needed).
Inhaling, lift your chest and lengthen your spine keeping your fingertips on the ground. Step back to plank and lower down onto your front.
Inhale as you draw your shoulders back, lifting your spine up and forward through your arms to come into upward facing dog.
Exhale as you lift your hips, letting your spine down, coming into downward facing dog.
Step your feet towards your hands. Fold forward, allowing your back to round and flex.
Rise all the way up to standing with your arms overhead reaching for the sky. Exhaling release your arms back to your side – returning back where you started. Repeat up to five times.”
[Via GQ UK]
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