How To Find The Exercise That Fits You

I want more stamina

Trust us, hauling out that bike is the perfect way to up your oomph.

WILL IT SUIT ME?

Cycling is good for people of all ages and fitness levels, and it’s low impact, so it doesn’t put pressure on knees and joints. ‘It’s one of the few sports that’s suitable for almost anyone,’ says cycling enthusiast Lynn Bye.

WHAT WILL IT DO FOR ME?

‘It is an aerobic exercise, so it increases heart rate and blood flow around the body, and gives lungs a workout,’ explains Lynn. It improves stamina, muscle tone, posture and core strength, and it helps to lower stress.

HOW DO I START?

‘Eight kilometres sounds impossible, but 30 minutes sounds achievable, so don’t aim for distance, focus on duration. Cycle for 15 minutes and then cycle back,’ says Lynn. ‘Cycle to a nice cafe. This gives you the chance to recharge your batteries, so that you can manage the return trip.’

LYNN’S TAKE-AWAY TIPS

• Invest in padded shorts or a comfortable saddle.
• Make it a habit. You will start seeing the benefits after a few rides.
• Getting off isn’t giving up. Who cares if you need to walk up a hill?
• Be realistic. Don’t be talked into doing challenging rides that you’re not ready for. Slowly build up to them.

If you want to ease into cycling, try adding it to you weekly routine by riding for part of your commute or to pick up a few things at the grocery store. (We love this vintage bike) 

I want to be flexible

‘Stretching is for those who want to be active and mobile,’ says ballet dancer and stretch trainer Bridget Coulthurst.

WILL IT SUIT ME?

Absolutely! ‘The good news is that anyone can become flexible at any age or level of fitness,’ enthuses Bridget.

WHAT WILL IT DO FOR ME?

As well as improving flexibility, it can reduce pain, tension, stress and headaches, and help you achieve a deep sleep.

WHAT ARE THE CLASSES LIKE?

They can last for one to two hours, and start with a warm-up, followed by stretch and release techniques from your feet up through the body to the neck, plus restorative spinal releases and rotations. You may use foam rollers, rolling balls and stretchy bands to support deeper stretches.

LIKE A TASTER?

Try one of Bridget’s favourite stretches to open up your chest and shoulders…

1. Stand with your right shoulder about a foot away from a wall.
2. Lift and reach your right arm back behind you against the wall so that it is as close to being in line with your shoulder as is comfortable.
3. Take a step closer to the wall to feel a stretch through your right shoulder and chest.
4. Lift and reach your left hand away from you at the side, allowing yourself to slightly rotate the chest outwards to feel the stretch intensify.
5. Hold for three slow breaths. Begin to press your right hand into the wall, activating the muscles. Hold for three slow breaths.
6. Release the tension and allow yourself to go deeper into the stretch for three slow breaths. Switch sides. 

I want fewer aches

Are your joints aching, creaking or hurting? Put on your trainers, pick up your poles and get Nordic walking. ‘It’s unique in that it works the whole body, while the poles help to take weight away from lower-body joints,’ says expert trainer Gill Stewart. ‘Nordic walking also gently mobilises upper-body joints and muscles that often get missed with other activities, such as running and cycling.’

WILL IT SUIT ME?

Yes! It’s good for everybody, whatever their age, size or mobility. A Nordic walking trainer’s aim is to make you feel comfortable with pace and distance, while helping you progress and feel the great benefits.

WHAT WILL IT DO FOR ME? It helps to ease aching joints, can lift your mood, and the rhythmic action aids mindfulness. It’s great rehab for anyone who has had a knee or hip replacement.

LIKE A TASTER? Book a free trial session at nordicwalkingaustralia.com.au

I want to feel younger

Strength and stability are key to staying young, but what’s a good way to achieve both while having fun? Barre fitness is the way to go. It involves body-sculpting exercises that are derived from ballet, but you don’t need to be a talented dancer. ‘It works on so many levels – posture, strength, balance, alignment and more,’ says trainer Vicki Anstey.

WILL IT SUIT ME?

So many of us are put off group classes as we feel too unfit and out of shape. Forget all that. ‘The beauty of this method is that it’s versatile enough to adapt to all levels and needs,’ says Vicki. ‘We see women in their 20s to those in their 70s, plus men, elite athletes, teens and people recovering from injury. Barre really is for everyone.’

WHAT WILL IT DO FOR ME?

The focus is just as much on the smaller muscle groups as the larger ones, and ligaments, tendons and joints are also taken care of. It improves posture, balance, strength and stamina, too.

WHAT ARE THE CLASSES LIKE?

‘They begin with a fairly dynamic warm-up to get blood flowing, lubricate joints and, most importantly, switch off from the daily grind,’ says Vicki. ‘Next we work through every part of the body, leaving no muscle “unturned”. Our sequences are precise, repetitive and challenging, using the barre, plus a variety of props, including small weights and resistance bands. Every class is different, so you (and your muscles) will never get bored. Barre is challenging, but you should leave a class feeling taller, leaner and full of energy.’

LIKE A TASTER?

Try your first class for free with xtendbarre.com.au. 

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I want to be toned & sexy

It’s not your average fitness request, but reviving that body-aware feeling (remember that?) can deliver a rewarding side-order of sexy. ‘While yoga tones your body, it also exercises and tightens your pelvic floor and keeps your spine supple,’ says instructor Stephanie Parmenter, all things that are great for body confidence and sexual enjoyment. It can also help with better posture, balance, brain function and sleep.

WILL IT SUIT ME?

Yes! It’s even good for exercise newbies. ‘Just being present in the room can do great things for mind, body and soul,’ says Stephanie.

WHICH CLASS SHOULD I TRY?

‘If you’re a beginner, start with Hatha Yoga. The array of poses are designed to lengthen and strengthen the body,’ says Stephanie. ‘Once you’ve mastered it, move on to Hatha Flow, vinyasa or Bikram Yoga.’

LIKE A TASTER?

Try the child’s pose…

• Kneel on the floor, sit back on your heels with your big toes together.
• Widen your knees; exhale; lean forward with your hands in front of you. Stretch out; let your body relax between your legs.
• Try touching your forehead to the mat.
• Hold for 30 seconds, breathing easily. 

I want to lose weight

Want help to lose a few kilos and fast? Research shows that High- Intensity Interval Training (HIIT) will help you achieve that goal but, to steal a quote from Fame, this ‘is where you start paying’. ‘I’m not going to lie, it hurts! Especially at the beginning,’ warns HIIT specialist Seana Forbes. ‘But don’t be put off. It does get easier over time. The body just needs to get used to working so hard.’

WHAT IS HIIT?

Put simply, it’s a type of interval training that alternates periods of high-intensity exercise with shorter periods of rest. It’s definitely a time-efficient way to burn calories. Most sessions won’t last more than 30 minutes and they can feature sit-ups, squat jumps, pull-ups, running, cycling and weights.

WILL IT SUIT ME?

‘Find a personalised programme that offers something for beginners,’ suggests Seana. ‘If you’re not used to the movements or don’t want to join a class of experienced others, then try it at home with an app that shows you how to perform each move. Technique is extremely important, so you need to get this right before you even think about speed.’ Find great HIIT workouts on fitness app Freeletics (freeletics.com).

WHAT WILL IT DO FOR ME?

As well as being great for weight loss (it boosts metabolism, burning from 6% to 15% more calories than an aerobic workout), it’s also said to help lower blood pressure, up heart health and improve cholesterol profiles.

WHAT IF I’M NOT FIT ENOUGH?

Then High-Intensity Incidental Physical Activity (HIIPA) could be for you. This is where you just do short bursts of activity to get you huffing and puffing for a few seconds. Some examples include walking uphill, playing with children at their pace or cycling home from work. Experts think that even these shorter exercises can improve fitn