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

Good Health (Australia) - - Contents -

‘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.

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