What are the fundamentals of fitness?

When it comes to achieving your fitness goals, understanding the fundamentals of fitness is crucial, and one of the most important principles is incorporating variety into your routine. A well-rounded workout plan includes:

• Strength training

• Cardio training

• And flexibility exercises

So, whether you’re working on building muscle, boosting cardiovascular endurance, or increasing flexibility, make sure your fitness routine reflects a balanced approach to support your long-term goals.

Strength, cardio and flexibility

They say variety is the spice of life, and the same applies to working out. Fitness can be divided into three essential categories: strength training, cardio training, and flexibility training. Each type of exercise plays a crucial role and the best results come when they are combined.

Strength Training

It focuses on building muscle and improving your body’s ability to handle resistance. This type of training is essential for anyone looking to enhance their muscle mass, improve bone density, and boost metabolism. Strength training can also help with fat loss, as increased muscle mass leads to higher calorie burn, even at rest.

Some effective exercises include squats, deadlifts, and bench presses. Using machines at the gym can be a great way to start because they help guide your movement, ensuring proper form and reducing the risk of injury. Aim for 2-3 strength training sessions per week, targeting different muscle groups to allow for recovery.

Cardio Training

Also called cardiovascular exercise, is designed to improve your heart and lung capacity. This type of training strengthens your cardiovascular system, enhances endurance, and helps with fat loss by increasing your overall calorie expenditure. Running, cycling, swimming, and using machines like the treadmill or elliptical are excellent ways to get your heart pumping.

Cardio training not only aids in weight management but also lowers the risk of heart disease, diabetes, and high blood pressure. Incorporating at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week is recommended for optimal heart health and stamina improvement.

Flexibility Training

This is often overlooked but plays a key role in maintaining a balanced fitness routine. Stretching and mobility exercises help increase your range of motion, reduce muscle stiffness, and prevent injuries by improving joint health.

Flexibility training can include yoga, pilates, or simple static stretches that target key areas like hamstrings, hips, and shoulders. Not only does it enhance muscle coordination, but it also helps in stress relief and promotes better posture. Flexibility training should be done regularly, especially after strength or cardio workouts, to help muscles recover and improve overall performance. You can start with 10-15 minutes of stretching after every workout session to gradually enhance flexibility.

How do I use the machines?

At The Gym Group, we want our members to feel comfortable starting their fitness journey. If you’re not totally sure how to use some of the machines, you can always have a look at our how-to videos on The Gym Group App, which will give you all the ins and outs (sometimes quite literally!) of how the machines work so you can start your session with confidence.

Or you can book an induction, where one of our brilliant trainers will be happy to show you around the gym and explain the equipment, the classes and anything else you need to know, so you can start to build a balanced workout plan.

And when you’re ready, take a moment to fill in the starter’s questionnaire on the app. It’s five key questions that will help us understand your needs and build a customised plan specifically for you, with workouts, videos and tools to help you achieve your goals.