Working out and keeping fit has never been so simple and accessible. Yet, it can also be somewhat overwhelming and confusing with so many formats, theories and concepts out there. One important factor when getting started or upgrading your fitness routine is understanding your own level of fitness and physical capabilities to optimize results or mitigate injury risk. The following guide provides the top-recommended activities based on your age group, focusing on what our fitness expert Byron Blackwood, Director of Fitness at OneSpaWorld, believes are the three most important categories for physical fitness - strength, endurance and recovery.
TEENS & 20’s
Hypertrophy weight training is a great way to build the foundations of strength and muscle growth.
Try high volume sprints (20 x 100 meters) or long steady-state cardio which could include a 1-hour fast-paced walk or a treadmill walk on an incline. Both are great for burning fat.
Make sure to stretch daily for 10-15 minutes post-workout, focusing on muscle groups worked that day. This will increase blood flow and reduce delayed onset muscle soreness, or DOMS. This is when your muscles hurt two days after a workout!
30's & 40's
Functional Training or HIIT (high-intensity interval training). This training method is great for workout efficiency and an overall balance of strength.
Cycling is great for building aerobic capacity. Try road cycling for a more scenic activity or simply jump on a spin bike. To boot, this form of exercise is easier on the joints.
Reach your 'Om' and your flexibility goals with some yoga. Luckily, there are a plethora of yoga sequences that fit both your time, desired pace and flexibility limitations. You will be surprised by how great you feel after a 20-minute yoga session!
50's & BEYOND
Opt for resistance-based mobility training. Byron Blackwood recommends Pilates. If you are not looking to take it too seriously, try kettlebell training to suit your level of fitness.
Easy on the joints, swimming is a great no-impact aerobic activity that supports the entire body.
Take a therapeutic approach to maximize your recovery with massage, physiotherapy and osteopathy at least once a month or once a quarter.
TOP TIPS BASED ON YOUR ISSUE
Join a gym that offers a free personal training session as apart of your joining perks. Make sure to do a facilities tour to make sure you like all it has to offer - from the look and feel to amenities.
Change it up by joining group fitness classes for extra motivation and challenges. If you want a complete change of scenery there are great boutique fitness concepts like F45 Training, Orange Theory, Barry’s Bootcamp, CycleBar, etc. If you do not want to be tied to one, try ClassPass.
Don't Have Time?
Opt for online classes. There are amazing online platforms with an incredibly diverse workout library. The Peloton App is great for both equipment and equipment-less classes that can be performed in your home.
At the end of the day, the most important thing is to keep your body moving. The benefits of exercise for hormone balance and endorphin production contribute to an unmatched feeling of positivity for our minds, so make sure to keep it moving!