Flourish Health & Wellbeing eMag - Jan 26 - Flipbook - Page 23
Smart gym or club strategies if
you are joining
• Trial a few op琀椀ons to 昀椀nd the
environment you enjoy.
• Book starter sessions with a
coach to learn safe form and set
realis琀椀c progressions.
• Schedule your 昀椀rst month like
a class 琀椀metable. Early regular
a琀琀endance is linked with be琀琀er
reten琀椀on in industry analyses, so
protect those 昀椀rst four weeks.
If you are coming back from
time off
• Begin at sixty to seventy
percent of your previous
volume for two weeks, then
build gradually.
• Use the talk test to guide
intensity. You should be able to
speak in full sentences during
most sessions while you rebuild.
Quick checks for a balanced week
Aim for a mix of:
• Cardio on three to 昀椀ve days,
from brisk walking to cycling
or swimming.
• Strength on two days that cover
legs, push, pull, and core.
• Mobility most days, even 昀椀ve
minutes a昀琀er a shower.
A note on safety
If you have exis琀椀ng condi琀椀ons, are
pregnant, or you are unsure where
to start, check in with your GP or
an accredited exercise professional.
If you feel chest pain, unusual
shortness of breath, or dizziness
during ac琀椀vity, stop and seek
medical advice.
