Switch it up at the gym but don’t forget the water!
DO you chop and change your exercise regime?
Do you tend to stick to the same workouts week in, week out? Lots of us do, and there’s nothing wrong with sticking with what you love, but mixing it up could mean a more rewarding and effective workout.
A recent survey by BRITA found 68% of UK gym-goers feel their routine doesn’t challenge them, and that they’d benefit from some new moves. In response, the water product brand teamed up with Team GB heptathlete Katarina Johnson-Thompson to create Switch7, a 45-minute workout designed to switch things up and focus on seven disciplines, with emphasis on power, strength, stamina and hydration (you can download it at: tinyurl.com/y7pnxgox).
Here, we talk to Katarina, 24, about workout variety, the importance of downtime, and hydration, hydration, hydration...
FITNESS REGIMES
“I always joke that I’m naturally indecisive, with my double-barrelled surname and that I chose to do the heptathlon! I think everyone should have variety in their exercise routine; not only does your body get used to a routine after two weeks, but you can get bored.
“I created Switch7 to give people something different to do and help them get more from working out. As a heptathlete, I train for seven disciplines so my routine always changes. It keeps things interesting and means my body is challenged.”
REST DAYS
“On my rest days, I like to put my feet up, watch box-sets or play a few games. I think it’s good to do a bit of gentle exercise, such as going for a walk. Before moving to France, I would always take my dogs for a walk, but now I tend to just have a walk through the town centre. It’s vital to actually start recovering before my rest days; recovery starts straight after training.
“I make sure I get the right nutrition in. I use SiS Whey20 products, as well as water, and warm-down properly – stretching, sometimes an ice bath or a Jacuzzi, massage, and I make sure I get enough sleep, which is hugely important.”
HYDRATION
“It’s really important for everybody to hydrate throughout the day.
“Now living in Montpellier, I was told not to drink water direct from the taps, so I usually carry a bottle with me, which is great, as it means I can easily get a drink and hydrate. I make sure I drink enough water throughout the day, but especially before exercise. If you aren’t properly hydrated, you’ll feel lethargic, your body can overheat and that can lead to fatigue.
“Each person’s needs are different but as a fairly simple rule, stay hydrated throughout the day and, if you’re doing exercise, make sure you’ve taken on fluids about 30 minutes beforehand and are continually drinking throughout.
“If you’re thirsty during a workout, it’s usually because you’re already dehydrated.”