Kent Sport health and fitness instructor Sarah Black offers some advice to new Kent Sport members. You may be wondering where in the world of fitness you should start.
It’s the time of year at the University and in the fitness suite that we see new faces, new students, and new members. It prompts me to write this article, after many confused gym-goers make their way to the fitness suite reception and ask the question; “I’m not sure what to do, can you help me?”
Of course we can help you. However it is not as easy as a few words reply or an exercise demonstrated. We are being approached by new members who are just starting out in the fitness world. Suddenly a BSc Honours in Mathematics and Statistics seems fairly simple to them compared to the lunging individual with a giant Bulgarian Bag on his shoulders!
As an instructor it is very hard to guide a member wanting to take part in a full session immediately with very little tools of knowledge supporting them. For example, let’s imagine a driving instructor being approached by a new keen driver standing next to a car and being asked how to drive on the motor way? The new driver has never sat in the driver’s seat before and he wants a session immediately and wants his license upon completion.
I’ve been in the sporting industry all my life and studied it for the greater part of a decade and I still learn something each day, so providing a session to an individual takes more time and care than an impromptu, “what can I do now?”
An Initial Fitness Consultations at Kent Sport can help you iron out the basic questions on your mind and provide in depth guidance. We insist on an Initial Fitness Consultation as a pre requisite to all other appointments in order to establish your needs and refer you for other appointment services such as programmes, nutritional guidance or personal training.
The reason we can’t always give advice on the spot when prompted with, ”show me what to do” is because we don’t always know if you have injuries, what you like or dislike, or what you want to achieve. Advice at that stage could therefore be inappropriate and even result in an injury occurring. Therefore we will refer you for an Initial Fitness Consultation if we feel that will be of assistance.
If you are going alone for whatever reason, or if you are awaiting a consultation and wish to commence immediately or maybe you need a refresh of guidance then the following will hopefully help you outline a path of suitability.
What do you want to achieve?
This will lead on to the components of fitness and explain what they are and how they best fit into your requirements.
Cardio
The heart’s ability to deliver blood to working muscles and their ability to use it fort activities such as running long distances.
This is the way to push your physical fitness in the form of heart rate and exertion. Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) at around 40-60% maximum heart rate or 20-60 minutes of vigorous-intensity exercise (three days per week) 60-85% maximum heart rate. Exercising continuously is recommended to meet guidelines, for example, exercising on the treadmill, Xtrainers, bikes, and steppers for roughly 20 minutes vigorously, would all be adequate for improving cardiovascular fitness.
Muscular Strength
The extent to which muscles can exert force by contracting against resistance (e.g. holding or restraining an object or person). Free-weights and weight bearing exercises are best to develop strength. 8-12 repetitions improve strength and power. 8 to 10 exercises that train the major muscle groups, selecting a weight above 80% of your 1 rep max; this will require longer rest periods in between sets and days. The pit and free-weight areas have barbells, dumbbells, bars and plates that can be used to perform high intensity weighted exercises such as deadlifts, clean and press, squats.
Muscular Endurance
Is the ability of a muscle or group of muscle, to work continuously/for a long time without tiring. 12-20 repetitions of your 40-60% 1rm. 8-10 exercises always focusing on a whole body approach. Less rest is required but always ensure you train with a whole body approach and target as many muscle groups as you can. Focus on a lighter weight with more repetitions – fundamental squats, bench press, over head extensions and always
Flexibility
The ability to achieve an extended range of motion. Flexibility is the range of motion in a joint or group of joints, or, the ability to move joints effectively. At least 2-3 days per week. Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort. Repeat each stretch 2-4 times. Flexibility exercise is most effective when the muscle is warm. Add in static and dynamic stretching into your schedule. Focus on – stretching tight quads, chest openers, hamstrings and major muscle groups that feel tight and stiff.
Agility and balance
The ability to perform a series of explosive power movements in rapid succession in opposing directions and the ability to control the position of the body. Focus on speed movements challenging the bodies reaction time, the coordination of multi-tasking and the placement of the limbs alignments. 20-30 minutes per day is appropriate for neuromotor exercises. Exercises in the gym would include – Plyometric Box Jumps, Bosu Ball exercises testing your balance, catching the medicine ball off the rebounder.
There we have the basics, but remember the fitness world is huge. Exercises are delivered in multiple ways, each with an individual adaptation and no one will be able to deliver them quite the same. We are all different but your first step is to ensure you train effectively, safely and with the correct technique.
You will spend time enjoying many parties, many shopping sprees and nights out while at university. So why not invest a small amount of time into your health and have an Initial Fitness Consultation that can help you further achieve your targets? We have a full range of qualified instructors each with an area they specialise and focus on. It may be any one of the above fitness components you are interested in and we have the right person to progress your skills and offer you the best programme and advice, which will deliver brilliance to your fitness experience. For further details about Kent Sport fitness consultations visit www.kent.ac.uk/sports/healthandfitness/fitnessconsults.html.