.png){kind=icon}
Beginners Exercise Session – Do it your way
Posted by Claire Boote, on January 7, 2019.
Estimated reading time: 1 minute(s)
Exercise and a healthy lifestyle go hand in hand.
Regular exercise can benefit many areas of your life including reducing the risk of developing certain diseases, losing weight and preventing and treating mental health problems. In a nutshell, exercise can boost your health, mood and general wellbeing. There’s an exercise to suit you regardless of age, ability and lifestyle, so no excuses, time to reap the benefits!
:sharpen(0.5,0.5,true)/https://www.royce-lingerie.co.uk/static/uploads/2019/01/Royce_January-Week-2_1080x1080.jpg)
:sharpen(0.5,0.5,true)/https://www.royce-lingerie.co.uk/static/uploads/2019/01/woman-exercising-12th.jpg)
Do it your way
If you don’t currently do any exercise, it needn’t take much effort to get started. After all, doing some physical activity is better than doing none at all. Brisk walking, gardening, housework and dog walking all count. So do it your way or let us help you get going.
We asked Milton Keynes based ex-professional Rugby Player Johnathan Phipps, now Personal Trainer and Rugby Coach for the Hungarian national team to put together a beginner’s exercise session especially for you. In recent years, Johnathan has had an increasing focus on fitness and strength training in women, working closely with his clients to improve posture, reduce associated pain and help rehabilitate various injuries.
Key points to consider before you start:
- Making sure you are flexible and adding in some stretches to your routine will help keep all the joints and structures moving and well nourished.
- A bad back can be prevented by making sure the musculature in your core is strong, helping protect the complex structure of your spine. Your core extends from your shoulders to your hips, so simply doing sit-ups is not the answer.
- Nutrition is also an important part, specifically hydration. Drinking plenty of water to keep your body well hydrated.
- We would absolutely recommend resistance or weight training as part of a structured and safe programme. Weight training increases bone density as well as strengthens muscles and joints. These are all great in preventing many back problems.
- You should be doing a minimum of 150 minutes of moderate aerobic activity and 2 strength sessions covering the whole of the body per week. Brisk walking, gardening, housework and dog walking all count.
- Starting at a low level/intensity and building up gradually over the weeks, being as consistent as possible is the safest way to begin a training programme.
- Please don’t forget that you should consult your GP or a medical professional before embarking on any training programme.
:sharpen(0.5,0.5,true)/https://www.royce-lingerie.co.uk/static/uploads/2018/07/Header-image.jpg)
You’ll also need a supportive sports bra!
Even smaller boobs ‘bounce’ during exercise, damaging delicate breast tissue, so we recommend all women choose a wire-free sports bra for support, protection and comfort. Ours range from an A to a K cup, so we should have you covered.
Beginners Exercise Session
Warm-up:
5-minute brisk walk/stationary bike
Then,
- Squats x 10
- Cat-cow x 10
- Lunges x 10
- Plank to downward dog x 10
Repeat 3 times
Circuit:
- Squats
- Hip Bridge
- Lunges
- Press-ups on stairs/wall
- Pilates toe taps
- Mountain climbers
- Superwoman (on all 4s)
- Calf touch crunch
Perform these exercises as a continuous circuit – 30 seconds exercise, 30 seconds rest. Repeat 2 or 3 times (16 to 24 minutes exercise duration)
Then on future sessions progress to 45 seconds exercise, 15 seconds rest. Repeat 3 or 4 times (24 to 32 minutes)
Perform the exercises in a slow and controlled manner, executing them properly and not rushing.
Cool down
After the circuit has been completed it is important to perform a proper cool down and stretch the muscles that have been used.
- 5 minutes of slow walking followed by stretches of…calves, hamstrings, quadriceps, gluts, back, shoulders, arms and neck.
- Hold the stretch for 30s and repeat 2-3 times.
:sharpen(0.5,0.5,true)/https://www.royce-lingerie.co.uk/static/uploads/2019/01/Cat-10th.jpg)
About Johnathan Phipps
Johnathan’s experience of training and coaching spans 20 years. After studying Exercise Physiology at Coventry University and completing his personal training qualifications, Johnathan’s career started in cardiac rehabilitation at the John Radcliffe Hospital. 10 years playing and coaching rugby around the world followed, and Johnathan continues to coach today, consulting for the Hungarian National Union.
Today, Johnathan juggles life as a personal trainer, rugby coach, new Dad to son, Isaac, and new student, having recently returned to University part-time to study Osteopathy. https://www.facebook.com/Phipps82/
