Derbyshire gym instructor offers top tips on how to get fit after lockdown
People in Derbyshire are being encouraged to get their bodies and minds in good shape as lockdown restrictions ease and the outdoor temperature starts to climb.
A gym in Heanor has launched outdoor classes in a purpose-built all-weather training area, after the lifting of rules on some open-air sport and exercise today (March 29).
Manager Paul Holmes of Full Power Fitness said: “We’ve been inundated with people saying they’re apprehensive about getting back into exercise because they’ve done relatively little through lockdown and they’re worried they’ll be out of their depth,.
"But the reality is that very few people will be joining our classes in the kind of shape they were in this time last year.
“Many people haven’t had the motivation, time, space or equipment to exercise at home and sadly, some people who caught Covid are still suffering the after effects.
“But that’s where exercise can help – not only to rebuild physical fitness but to benefit your mental wellbeing too.”
Here are the top ten tips for getting back into fitness from Mark Simpson, one of the instructors at Full Power Fitness:
1. Start off slowly and build up. Any training programme should be progressive which means the exercise intensity builds as your fitness increases. This will help to avoid injury and burn-out and lead to steady improvement.
2. Get a routine. Having a pre-planned schedule for the week means you’re more likely to stick to your exercise programme instead of relying on spur of the moment decisions.
3. Find a gym buddy. Training with a friend can be more fun, more supportive and you’re less likely to bail on your mate than if you were exercising alone.
4. Set realistic goals – split your fitness journey into six week blocks and set a goal each time. It might be about running further, increasing the amount of press-ups or sit ups you can do or just feeling better about yourself. Having realistic goals will spur you on to the next level.
5. Keep track of your successes – hitting those targets is what keeps us motivated. Whether it’s losing inches or smashing your personal best, you choose what drives you the most and go for it.
6. Ditch the scales – there are far better ways of measuring your progress such as how many inches you’ve lost – or gained – in the right areas, how much better you feel, how much more stamina you have. If the numbers on the scales haven’t budged from one week to the next, that doesn’t mean that you’re not making progress.
7. Build exercise into your everyday routine to help build fitness. A walk on your lunch break, taking the dog around the block, walking the kids to school instead of taking the car – every activity counts.
8. Build in some down time – rest and recovery is important for your body to repair and re-energise. Listening to your body will help prevent you from burning out and risking injury.
9. Don’t be too hard on yourself. After any break from exercise you have to build back up to where you want to be. Don’t expect too much too soon but stick at it and you’ll soon start to see positive changes.
10. Get help and guidance from a pro – a good fitness instructor will be happy to advise you and guide you on your fitness journey based on what’s right for you, your body and your goals.
Visit the Full Power Fitness Facebook page to find out more about getting back into exercise and fitness.
A new initiative in Chesterfield is inviting residents to explore the borough’s green spaces and appreciate the ‘hidden’ wildlife on their doorstep.
Chesterfield Great Outdoors, which launches in April, aims to build on the success of the Beat the Street project last year when more than 13,000 people took part in physical challenges arouind the borough.
Next month's focus will be on connecting with nature and the highlights will include building a bird’s nest, mini-beast hunting, bumblebee spotting and creating a time-lapse of a tree.
‘Mindful May’ will be all about taking a moment to enjoy those tranquil spaces across the borough.
Themes over the successive months will be: June – Go Wild, July – Best Foot Forward, August – Month of Play, September – Clean and Green.
To tie in with the different themes over the next year, there will be activities and competitions hosted on Chesterfield Borough Council’s website.
Councillor Jill Mannion-Brunt, the council’s cabinet member for health and wellbeing, said: “After the last year where we’ve had to spend more time indoors, I hope lots of people will get out and rediscover our beautiful borough.
“We will have a packed programme of fun and imaginative activities that will inspire you to make the most of some of the wonderful places on our doorstep – great to enjoy on your own, but also with friends and families when restrictions ease.”
A message from Phil Bramley, Derbyshire Times Editor
Thank you for reading this story.
In these confusing and worrying times, local journalism is more vital than ever. Thanks to everyone who helps us ask the questions that matter by taking out a subscription or buying a paper.