Author: FitBondz

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Quick Read: How Long Should I Train For and What Exercises Should I Do?

A lot of people ask how long should I train for and what exercises should I do. Well, this depends on your goal. If you want to run a marathon, then swimming is not going to help build the muscles required to complete the task. You would be best to start a marathon training program that focuses on building speed, endurance and recovery. If your goal is to be a bodybuilder, then you will need a program that focuses on building muscle size, rather than just building strength. If it’s weight loss, then you need to be in a calorie deficit (i.e. burn more calories than you consume) so you would focus more on cardio as you’ll burn more calories with a cardio exercise than with strength training (1).

However, for general health and fitness, the American College of Sports Medicine (ACSM) and the Centre for Disease Control and Prevention state “Every adult should accumulate 30 minutes or more of moderate intensity physical activity on most, preferably all, days of the week” (2). Some examples of moderate intensity activities include brisk walking at 3.0 – 3.4 mph/4.8 to 5.5 km/h, cycling less than 10 mph/16 km/h or light to moderate home exercise (3).

Some key points, if your goal is for continuous improvement, then it is important that your workouts incorporate progressive overload – for example, to build strength, you will need to gradually increase the weights that you use. If you want to be a better runner, then you will need to gradually increase the speed, duration or distance that you run.

It is also important that you incorporate rest so that your muscles can recover. The general recommendation is 24 to 48 hours of rest before training the same muscle groups. So, if you did arms on Tuesday, you may want to wait until Thursday to train them again. Recovery is essential to allow your muscles to repair and grow stronger.

(1) Sarnataro, B. Exercise to Lose Weight. WebMD. https://www.webmd.com/fitness-exercise/features/exercise-lose-weight#1
(2) Pate, R., Pratt, M., Blair, S. et al. Physical activity and public health. A recommendation from the Centers for Disease Control and Prevention and the American College of Sports Medicine. JAMA 273:402–407, 1995.
(3) The Muscle Mechanic. What are Metabolic Equivalents (METs)?. https://themusclemechanicuk.com/what-are-metabolic-equivalents-mets/

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Flying High

Let’s face it – flights are getting longer and chairs are getting smaller. Especially if you are like me who lives down under and can only afford the back end of the plane (and I mean the back end of the plane with my status!). So travelling to the other side of the world can equate to 25 hours of travelling.

Flying can cause a lot of discomfort due to the lower humidity levels in the cabin and sitting squished for a long period of time. It is also well documented that long-haul flying can increase the risk of blood clots known as deep vein thrombosis (DVT). To help alleviate some of the discomfort associated with flying you can try the following tips:

  • Keep hydrated! And whilst I know it is easy to treat a plane as a bar in the sky, I don’t mean hydrating yourself with the grape kind of fluids. I am talking about water. Drink plenty of it. Even juices can help
  • Wear compression socks – these socks can help blood circulation reducing the risk of DVT
  • Avoid big meals – sitting for long periods of time does not help digestion and can cause a great deal of discomfort
  • Keep moisturised – the dry air dries your skin. Keeping it moisturised will help the itchiness and dryness
  • Get up and go for walks and do some simple in-chair exercises. In fact, we have shared a few exercises below to help you on your next flight.

1. Exercises You Can Do on an Airplane – Fitness Workout by Maria Mizzi from Geobeats

In this video, Maria Mizzi who is a Personal Trainer from Beach Physique Fitness details some simple exercises you can do mid-flight to stretch your muscles and give you a boost of energy.

2. 6 Exercises to Perform Before Getting on a Plane by Reebok

In this video, Reebok trainer Emily Schromm provides her favourite exercises she likes to do before take-off.

3. Yoga on an Airplane – Travel Yoga by Yoga with Adriene

We love Yoga with Adriene and we love these in-flight yoga stretches you can do to help alleviate discomfort with your neck and upper back.

4. Yoga for Travel – Jet Lag Yoga to Stretch Your Entire Body by Yoga with Kassandra

Feeling glum after a long flight? Do this yoga workout when you get to your room to feel refreshed and stretched.

Happy flying!