| |
|
|
The BG Energy Challenge is a physical as well as a mental challenge. The fitter you are, the more you will enjoy the event. Here are 12 valuable tips brought to you by the BG Egypt gym team to help you get started.
| 1. Get kitted out |
| |
It’s easy to start by visiting BG Egypt Fitness Centre, all you need you’ll find it there. |
| |
| 2. Aim for progressive overload |
| |
The bases of increasing any measure of fitness are strength, size and endurance. |
| |
| 3. Focus on core training |
| |
Your core – the back and stomach – is your body’s engine. A strong core will stabilise and maintain posture and prevent injury, so don’t neglect your stomach and back exercises. Do them at the start of a session, before you get tired, for maximum benefit. |
| |
| 4. Keep a balance |
| |
If you play a sport that works one side of your upper body more than the other, tennis for example, your chest muscles may become imbalanced. Perform dumb-bell presses (on both sides) to isolate individual muscles and stretch to lengthen the muscles equally. |
| |
| 5. Plan ahead |
| |
Don’t leave it until you’re pulling on your shorts in the changing room to start planning your workout. Have a clear idea of what you’re going to do before you arrive. It builds anticipation and helps you work harder and more efficiently. |
| |
| 6. Breathe properly |
| |
Most people don’t think about breathing and consequently end up inhaling and exhaling rapidly, If you can elongate and control each exhalation, you can improve your cardiovascular conditioning. |
| |
| 7. Think positive |
| |
Exercise releases feel-good chemicals in the body, so you’ll feel happier and less stressed after a workout. Never use stress as a reason not to exercise. |
| |
| 8. Set a plan |
| |
People who set specific, measurable, agreed, realistic, time-framed, and recorded goals are more likely to succeed than those who simply ‘do their best’. You wouldn’t go to work and say, ‘I’ll do as much of my job as I can over the next few months and see what happens.’ Don’t do it in the gym either. |
| |
| 9. Go for quick fixes |
| |
Short-term goals can be useful. Setting two every week can help you become fitter and healthier, whether it’s cycling to work or eating five portions of fruit and vegetables a day. Small changes can have a big impact. |
| |
| 10. Work as a team |
| |
The Energy Challenge is a great chance for people to exercise in teams. Working in teams will help you stay motivated especially you have a common goal. |
| |
| 11. Press-ups & set ups before bedtime |
| |
Too busy to exercise? That’s no excuse. Do press-ups (with hands shoulder-width apart and your back straight) for five minutes, or until you fail, Do abdominal set ups( Lie on back with knees bent Feet flat on the floor move your chest up eyes to the ceiling) before bed every day and you’ll feel stronger within a month. |
| |
| 12. Concentrate |
| |
A lack of focus when exercising can lead to injury. Try the following exercise: sit in a comfortable position, relax and empty your mind. Slowly count to ten, thinking of the figures alone. If your mind wanders, start again. Repeat several times. Do it once a day and this will relax you and improve your focus. |
| |
| Other useful activities |
| |
Sports – 5-a-side football, squash- badminton.
Run - jogging, walking - off road or in a gym on a treadmill (set @ 1% incline)
Bike – mountain bike rides off road, or a road bike outdoors or on a turbo trainer (stationary), or stationary bikes in the gym, or ‘spinning’ sessions.
Swim - use as many different strokes as you can for all round muscular fitness. Good swimmers take about 20 strokes per length (25mtr/yard)
Rowing - use indoor rowing machines at the Fitness Centre. A stroke rate around 20 per minute is good.
Remember: Always do some warm up stretching exercises before and after you run to warm up your muscles. Training with cold muscles can lead to injury. |
Check the seven week training programme. If your are looking for a more tailored programme that best suits your age and weight, please do not hesitate to contact BG Egypt Gym team at gym.bg@bg-group.com |
|
