Gym exercise tips from GemLife’s fitness and lifestyle coach
WE ASKED GEMLIFE’S HEALTH AND LIFESTYLE COORDINATOR JOSH KRISTENSON FOR A RUN-DOWN ON HOW BEST TO ACHIEVE A GREAT WORKOUT AT YOUR GEMLIFE GYM WITHOUT IT BEING TOO STRENUOUS AND OVERWHELMING.
A gym can be a daunting place for many. The thought of getting back into shape after years on ‘hiatus status’ stops many from even trying to return to exercise. But exercise doesn’t have to be too difficult. It can be fun and rewarding if you do it in moderation and don’t push yourself beyond personal limits.
“If you are returning to exercise, you need to start slow, ease into it with anything from low resistance training to simple cardio that will help you build up a nice pace for yourself,” Josh says.
“Do some light sets or reps that you are comfortable with, because you will ache a bit afterwards and you don’t want to be turned off from your health and fitness goals.”
Josh advises to begin with a safe, yet effective exercise routine that you can practise in your GemLife resort’s gym or at a local gym.
“I would recommend starting with isolation movements, as they are usually the safest on the low-risk machines. For example, simple leg extensions, and work up to body weight movements and then you can build up to more compound movements that use multiple joints,” he says.
“Train for how you want to live and move in the future.”
WHAT EQUIPMENT TO USE AND EXERCISES TO TRY AT YOUR GEMLIFE GYM
Treadmill: Running or walking on a treadmill can improve cardiovascular health, increase endurance, and burn calories, leading to weight loss and a boost in energy levels.
Stationary bike: Cycling on a stationary bike is a low-impact exercise that can improve cardiovascular health, strengthen the lower body muscles, and increase stamina, resulting in better physical endurance and overall fitness.
Lat pulldown: The lat pulldown is a strength training exercise that targets the upper back muscles, helping to improve posture, reduce the risk of injury, and increase upper body strength.
Machine chest press: The chest press is a resistance training exercise that strengthens the chest muscles, improves upper body strength, and can lead to increased muscle mass and improved body composition.
Machine shoulder press: The shoulder press is a resistance training exercise that targets the shoulders, upper back and arms, leading to improved posture and upper body strength.
Bicep curl: Bicep curls are a strength training exercise that help increase arm strength, tone the bicep muscles, and improve overall upper body strength and muscle definition.
Triceps pushdown: The triceps pushdown is a resistance training exercise that targets the triceps muscles, leading to improved upper body strength, assisting other pressing movements and providing better arm definition.
Planks: Planks are a core strengthening exercise that help improve posture, reduce the risk of back pain, and increase overall core strength and stability.
Glute bridge: Glute bridges are a lower body exercise that help strengthen the glute muscles, improve hip mobility, tone the legs and help support the lower back, reducing back pain.
Romanian deadlift: Romanian deadlifts are a compound exercise that target the hamstrings, lower back, and glutes, leading to improved leg and back strength.
Lying leg curls: Lying leg curls are an isolation exercise that target the hamstrings, leading to improved leg strength and muscle tone, while also reducing the risk of injury.
Leg extensions: Leg extensions are a resistance training exercise that target the quadriceps, leading to improved leg strength, muscle tone, and athletic performance, while also promoting carry over to squatting type movements.
All GemLife over-50s resorts provide fully equipped gyms as part of the facilities on offer.
If you have any questions about your fitness goals email [email protected]