Ask Josh

THIS MONTH, A GEMLIFE BRIBIE ISLAND COUPLE – WHO WANT TO TRAIN TOGETHER – ASKED HOW TO APPROACH A PROGRAM IN WHICH THEY CAN IMPROVE THEIR STRENGTH AND CARDIOVASCULAR HEALTH WHILE TAKING INTO CONSIDERATION THEIR DIFFERENT LEVELS OF FITNESS.

First of all, congratulations for wanting to improve your health and fitness. And it’s great to know that you’ve both identified both strength and cardiovascular fitness as your goals.

Incorporating both into a regular fitness routine not only helps increase stamina and overall fitness, but also improves balance, coordination and strength which is key for getting the most out of life.

As a fitness trainer, I begin by assessing individual fitness levels, then work with you both to set realistic goals before creating a balanced program based on your aims – that might be related to weight loss, cardiovascular endurance, strength gain or overall fitness.

Without being there to provide you with a specific program, here is my four-pillar approach:

Cardiovascular exercise

For your wife, starting with moderate intensity cardio workouts, such as brisk walking or light jogging. For you, if you already have good fitness, incorporate higher-intensity cardio exercises like running or interval training. Gradually, as your wife’s fitness improves, she can increase the intensity and duration of her workouts.

Strength training

Strength training is important for both of you to improve overall fitness. Include exercises that target all major muscle groups. Use bodyweight exercises, resistance bands, or weight machines, depending on your preferences and access to equipment. For your wife, start with lighter weights and focus on proper form and technique. Gradually increase the weights as she becomes stronger.

Flexibility and mobility

Incorporate stretching exercises and mobility work. This will enhance joint range of motion, improve posture, and reduce the risk of injuries. Look at including dynamic warm-up exercises and static stretches in your program, ensuring that your wife starts with gentle stretches and progresses as her flexibility increases.

Nutrition and recovery

A well-rounded fitness program also involves proper nutrition and recovery. To help meet your goals, focus on healthy eating habits and a balanced diet to support your workouts. Just as important is factoring in rest, sleep quality, and recovery days. This helps prevent overtraining and optimises your results.