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Tag Archive: home exercise

  1. What is the best way to lose weight and get fit for parents?

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    Parents are keen to get healthy

    Keeping active with your family

    In the last month, I have been asked by three different parents of young athletes ‘what is the best way to lose weight and get fit?’

    Excelsior Athletic Development Club was set up to help young people develop their athleticism and skills but adults wanting to get fit have different requirements. Earlier in my career, I was a manager at three health clubs where 90% of the members wanted to lose weight or get fit.

    I shall give some ideas to help you get started below. I am approaching this from what will work for you. I am not selling you anything, nor am I a zealot who says that you must do, ‘Activity X because that is what I like.’

    If anyone tells you that you must do something, beware. Just because the Park Running, Kettlebell- swinging or Zumba-shaking enthusiast enjoys their activity does not mean that it is right for you.

    • No single exercise or activity is the answer to all your needs.
    •  But any single exercise or activity is better than nothing!
    Lacing up your trainers is a good start

    Where to start?

    1. Don’t feel too bad: only 1 in 5 adults meet the current guidelines for aerobic exercise and muscle-strengthening exercises() worldwide. (Aerobic exercise means activities that are continuous, raise your heart and keep it there for several minutes and get you slightly out of breath).

    2. Consistency is key: so only start something that you can keep doing. What is the least amount of work that you can guarantee that you can do every day? Is it 10 minutes, or is it 1 minute? Most people fail to create an exercise habit because they overreach at the start. They quit within days (or weeks if lucky) because they try to go from zero to hero in one gigantic leap.

    Stacking success leads to a sense of achievement and a positive feedback loop:

    I did it. I can do it again.’

    You then keep going and might be able to add more later on. This allows your body to get fit gradually. Of course, exercising for 20 minutes a day is better than 1 minute a day, but you have to be able to keep it up.

    3. I think walking is a good place to start for most people (and underrated) If you are overweight and unfit then trying to run will lead to misery: the shuffling pace that beginners set leads to injury and misery. It is better to walk briskly than to slog. Again, as you get fitter and your weight decreases, running might become an option.

    A lateral lunge in the park

    When the weather improves, cycling is another great way to lose weight with minimal impact on joints. You don’t have to wear lycra or buy carbon-fibre earrings, just get on a bike and enjoy the countryside.

    4. Muscle-strengthening exercises are as important for your health as aerobic exercise. Bodyweight exercises are a great start because they require no equipment and can be done at home. Here are some ideas that our club members use for warm-ups.

    Start off slowly and do them regularly. Don’t worry if you only do 2 or 3 reps at the start. Again, once you get into the habit and build confidence and strength you can add dumbbells or other tools to get stronger. Don’t forget all the equipment in the park that you can use too.

    Try the exercise equipment in the Parish field

    5. Controlling what you eat has to be part of the plan to lose weight. This video explains how I lost 8kg and have managed to keep it off for four years.

    Some sensible eating ideas

    Find a training partner

    Having someone to walk around the village with or to help with recipe ideas is a proven factor in success. You may not feel confident in joining a class yet (and you have to pick what is right for you) but having a friend who walks or squats with you helps to keep you going.

    Conversely, avoid those with bad habits who constantly seek to drag you down.

    You are trying to make a positive change in your life. Well done. Keep going and good luck.

  2. Exercising at home: Children and adults

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    3 new tools for you and your children to use at home

    home exercising for primary school children
    Daisy practising gymnastics outdoors.

    Thank you to all our athletes, members, parents and colleagues for showing their support in this pandemic. It is very much appreciated.

    We have been working on two new systems quietly in the background for a couple of months that we are now bringing forward to help you stay healthy at home. This post explains how to find them, and also our free to view p.e. classes.

    1: Willand P.E. on YouTube

    We have also filmed and uploaded our new ‘Willand P.E.’ YouTube playlist in conjunction with Willand primary school, to offer p.e. lessons for their pupils and others. There will be 3 lessons each week:

    • Lesson 1: Movement
    • Lesson 2: Physical Fitness
    • Lesson 3: Skills and Games.
    Week 1, lesson 1 of Willand p.e.

    James’ good friend and GAIN colleague, Andy Stone, is providing classes for secondary school pupils. These will be more advanced and include physical challenges. (There is no reason why the secondary pupils can’t use the primary school lesson to help develop their fundamental movements too.)

    2: ‘The Joy of Movement’ membership.

    This is a project that was originally going to launch in May, but we have brought it forward in response to many people asking us for it now.

    Have fun learning how to move.

    An online group with 2 new exercise classes posted each month for you to do at home. Exploring fun ways to move and link them together. For the busy adult who wants a short burst of activity that is challenging and involves learning. No grind, no counting steps, no showing off on social media. Just have fun learning from the movement framework.

    Sign Up here Only £15 per month.

    Members get access to the private Facebook group and get the support and help from Head Coach James Marshall.

    3: Online classes using TeamUp

    Regular club members will be aware that we have transferred ALL our class bookings to TeamUp (All the work was done before the government shut down forced us to delete a load of classes!)

    Filming videos in January

    We shall shortly be running exclusive classes and tutorials on a live stream. This shall be for members only, but it club membership is only £6 a year, so you can join now.

    Thanks

    Thanks again to everyone who has supported the club in these difficult times. Our mission is to promote healthy activity and learning. Please share the free material, sign up to the classes and stay healthy.