We all know that a mix of healthy eating and regular exercise is good for us, but when it comes to actually doing it the average person becomes a bit unstuck. There have been fad diets and exercise regimes promising to make you thinner/fitter/more attractive for decades but in recent years the focus has shifted from merely looking a certain way to how we feel about ourselves and our bodies when it comes to a healthy routine.
Weight training is seen by many as a daunting prospect, the stereotype of being surrounded by burly men in the far sweaty reaches of the gym, but that’s not the case. Gyms, personal trainers and the health industry as a whole, have done a lot of work to change this image and get away from the stereotype, showing that anyone can (and arguably should) include weight training in their routine.
The benefits of slow control resistance training or weight training, when combined with a healthy diet (balance is key) and keeping active, stack up – both emotionally and physically. And it’s not just dumbbells and barbells we are talking about – anything creating resistance to build muscle, even your own body weight.
Reducing anxiety
We all know that exercising can improve our mood but what about easing feelings of anxiety? Something a lot of us could do with in this post-pandemic world. A 2020 study published in Scientific Reports found that after 8 weeks of strength training the participants were 20% less anxious than before and although they started with relatively low levels there was still a big improvement in how they felt.
Building confidence
Of course there is a physical aspect to this, seeing your body tone up or being able to lift heavier weights over time contributes to the feelings of satisfaction you get from doing slow control resistance training, but it also plays a part in building overall confidence. Hitting the goals you set for yourself and learning new skills help you feel more confident and spurs you on to try even more new activities.
Endorphin rush
The rush of feel-good endorphins is an instant workout win, leaving you feeling elated and like you can take on the world. It is also a great stress-buster and if you can exercise outside you’ll have the added mental-health benefits of nature too. Endorphins alter your perception of pain and trigger positive feelings which are often associated with a more positive outlook in general.
Some top tips from the Mint Fitness team to get you started
Set achievable goals
First ask yourself why you are doing this – once this is clear in your mind, break it down into bite-sized goals that are actually achievable. There is nothing more demotivating than a goal so big or seemingly unachievable that it will have you quitting before you even get started.
Get a buddy
Having someone to keep you accountable, whether they are exercising with you or checking in on your progress, will increase the chances of you actually doing it considerably. Even just telling someone you are setting goals increases the likelihood of achieving them!
Keep it brief
It can be daunting to start a new exercise regime but you don’t have to exercise for hours every day to see and feel the results. Aim for 20-30 minutes, 2-3 times a week but start with less if this feels overwhelming and increase as you go along.
Eat well
So much of our health is linked to what we eat – aim for colour, variety and balance. It doesn’t mean you can never have a treat again but if you make healthy choices everyday you will see better results from your training. Including protein, healthy fats and fibre is essential for keeping your brain and body in tip-top condition.
Start slow
You don’t have to start with the heaviest weight or 5 sessions a week (in fact we would advise you not to), build up the weights over time and if you’re new to exercise or have an injury speak to your doctor, physio or a personal trainer first.
Mix it up
Too much repetition will get boring, mix up the routines and exercises you are doing to keep it interesting and engaging. Throw in some cardio or group sports with your slow control resistance training to get some balance.
Ask an expert
Arm yourself with information – there are lots of articles, apps and videos online to guide you but speaking to a professional personal trainer can be really beneficial especially at the beginning. They can ensure you are doing the exercises correctly and not at risk of injuring yourself.
If you want to start a new exercise routine or get back on track, the personal approach at Mint Fitness can help you take control. The benefits of having a Personal Trainer by your side as you set your goals can be hugely helpful. The Mint Fitness team can support and guide you through, making sure you are confident as you start out on your fitness journey.
