Fitness coach Heidi Lindahl helps out with your fitness concerns
FITNESS COACH HEIDI LINDAHL ON BOOSTING MUSCLE GROWTH, BEATING WORKOUT BOREDOM, AND HOW TO GAIN CONFIDENCE IN THE GYM
‘Throw a set of single leg squats in as well’ book in with a personal trainer so you feel more confident
Is training using only your body weight enough to maintain a good level of muscle?
AAbsolutely. Using your body weight by executing big compound exercises such as squats, push-ups, lunges, and really fatiguing yourself with each set, is in fact enough to stimulate muscle fibres. As your body adapts to doing these types of exercises, however, it’s important to continue to challenge your muscles by making these movements more difficult. For example, instead of sticking to normal squats, throw a set of single leg squats in as well. I’ve heard human growth hormone is the closest thing we have to the fountain of youth. Does exercise help produce it?
ACertain exercises do contribute to stimulating human growth hormone (HGH), which is responsible for increasing muscle growth and bone density, as well as supporting the immune system and promoting fat metabolism.
The body produces HGH during REM sleep and activities that involve heavy strength/ power training as well as highintensity interval training (eg sprints) and high-impact moves like jumping, skipping, etc. I’m currently recovering from an injury and can only cycle for exercise. However, I’m already getting bored with using the bike at the gym. How can I make the experience more enjoyable?
AGive a few different cycle classes a go. Each instructor brings their own vibe to the class and you may find one or several instructors really help to kickstart your motivation. Alternatively, many gyms now have hi-tech stationary bikes that can link up to other bikes, allowing you the option of training or racing with another gym goer while following your progress on the screen in front of you. I’d like to start lifting weights in the gym but I’m intimidated by all the men in the weights area. How can I overcome this?
AThis is a common issue for women, but after some 15 years working in gyms I can tell you most men are focused on looking at their own muscles in the mirror! But if you’re still concerned, try working out with a buddy and/or book in with a personal trainer so you feel more confident with the weights equipment.