Go steady If you’re a beginner, don’t do too much, too soon – start with two sessions a week. After a month of attending two or three classes a week, add another. For intermediate to advanced exercisers, aim for four to five higher-intensity classes a week.
Mix it up Choose a variety of classes that you enjoy, so you’re more likely to stick at them. A good mix would be two or three strength workouts, two or three conditioning workouts and then one or two recovery sessions such as yoga, stretching, a swim or a long walk. Every four to six weeks, change what you do. I use the Fitt principle – frequency, intensity, time and type. For example increase the weight you pick up in a strength class, add resistance on your indoor bike or change the tempo of your workouts.
Have a plan You need an end goal. If you want to lose weight, try a mixture of strength classes and cardio-focused conditioning classes. For more flexibility, add yoga or Pilates; any exercise will help reduce stress. Plan your ideal week and stick to it.
Never forget to rest Have at least two days’ rest a week. Even Olympic athletes have rest days and weeks when they let their body reset.
• Kate Maxey is Strength and Conditioning Master Trainer at Third Space gyms
