Gym’s the tonic
If you’ve been dithering about heading back to your local sports centre, JAMES MOORE has the motivation to get you moving
A new study suggests that with the proper measures in place and by taking the appropriate precautions, you shouldn’t worry too much about picking up the coronavirus at the gym. Researchers at the University of Oslo found no increase in cases among those who went to the gym compared to those who didn’t.
Swimming is easier on your heart than exercises out of the water and experts have found that swimming for just half an hour three times a week can lower blood pressure. It also reduces bad cholesterol, helps prevent diabetes and improves lung function and brain power, according to studies.
Going to the gym at the same time of day could be beneficial, according to a study in the journal Obesity which found that people lost more weight if they kept a workout routine. Morning workouts might be best, as studies suggest they help lower blood pressure and kick- start the metabolism. But being a “weekend warrior” is OK too. In fact researchers found that people who go to the gym on a Saturday and Sunday are 30 per cent less likely to die early, compared to five per cent t l less lik likely l f for those who go on weekdays.
FEEL SPLASHING: Swimming can be a great mood booster. Research shows that a 30- minute session can improve wellbeing by 20 per cent. t A And d a US study t d f found d that it can lower levels of depression as it encourages the release of feel- good hormones.
People who live nearer to a gym have been shown to be slimmer on average, though remember that exercise alone won’t bust that belly – you’ll need to eat and drink healthily too. A study in the journal PLoS ONE found endurance exercise like spinning classes could even slow down the ageing process, while research from
Ireland suggests losing weight by hitting the gym may give blokes a libido boost in the bedroom.
MOOD BOOSTER: Going to the gym can reduce the number of poor mental health days you suffer by more than 20 per cent, according to researchers at Yale and Oxford universities. Another study, from Harvard, found every 35 minutes spent using a treadmill, rowing machine or cross- trainer lowered the risk of depression by 17 per
cent. But overdoing exercise could have the opposite effect, according to experts who recommend that about an hour every other day could be best to reap mood- boosting rewards.
NOTE OF SUCCESS: Listening to music can help you work out longer, reveals a survey by Sweatband which found a typical gym session lasted 58 minutes with music, compared to just 39 minutes without. Upbeat music can also help increase performance, say researchers at Texas Tech University. Dance music is especially good for strength training, sports psychologists at Brunel University have found.
STROKE OF LUCK: The resistance provided by water makes it a wonder for toning up without putting strain on your joints. Try butterfly crawl if you want to improve your upper body strength. The front crawl is great for your glutes, while the backstroke is fab for your abs. The breaststroke is brilliant for working out shoulders, hamstrings and triceps.
Weightlifting using your arms and legs, favoured by the likes of TV’s Michelle Keegan, may be even better for your heart health than cardio- style exercise, say researchers in Denmark. Meanwhile, a Finnish study identified the activity could help to ward off dementia. Lifting weights can also turn fat into muscle and improve your posture.
WEIGHT TO GO: WAVE GOODBYE TO YOUR BELLY:
Swimming has been shown to help people lose weight, which is not surprising when you can burn as many as 600 calories an hour doing front crawl – that’s more than a Big Mac. Even backstroke will burn 250 calories in 30 minutes.
FOOD FOR THOUGHT: Scientists say you’ll burn more fat if you avoid eating before you go to the gym, though having a coffee beforehand could improve performance and reduce post- workout muscle pain. A US study also found choosing your post- workout snack before you go to the gym could help you eat something healthier.