Although the chill of winter lingers, we’re steadily approaching the final weeks of the season. Now is the opportune moment to invigorate your fitness journey, setting the stage for a robust start to spring. With the imminent arrival of milder weather, consider enhancing your workout regimen with these insightful suggestions from the renowned South African fitness expert, Arnold Vosloo.
Infuse Fun into Your Fitness Routine
“When embarking on a fitness journey, many individuals dive headfirst into intense and stringent exercise routines. Unfortunately, this initial intensity can lead to overwhelm and eventual abandonment of the effort. A more engaging approach is to discover avenues where exercise can be intertwined with playfulness,” advises Vosloo.
“Everyone relishes enjoyment, so newcomers to fitness should seek out activities they already relish or have a keen interest in. This might encompass joining a group sports activity, turning workouts into friendly competitions with friends, partaking in dance classes, or engaging in games like Padel. By integrating activities that spark joy, the odds of maintaining consistency substantially increase,” elucidates Vosloo.
An emerging trend in the fitness realm is the concept of “gamified fitness,” incorporating elements reminiscent of video games into your routine. A plethora of gamified fitness platforms and applications are available online. These programs encompass features such as point accrual, rewards, and leaderboards, fostering a sense of friendly rivalry among friends.
Unlocking the Potential of Biohacking
What once operated on the fringes of interest during the early 2000s has evolved into one of the most prominent wellness trends in recent years. Biohacking involves a do-it-yourself approach to optimising health and performance. While the term may sound radical, many have already dabbled in biohacking through practices like intermittent fasting or meditation.
Within the realm of biohacking lies the concept of nutrigenomics, which delves into the intricate relationship between the food we consume and our body’s genetic expressions. Essentially, nutrigenomics explores how specific foods can contribute to enhanced health due to their nutritional properties. A personalised DNA test can unveil your genetic blueprint, guiding you on what and how much of certain foods you should include in your diet.
Undoubtedly, not everyone will delve into the intricacies of DNA testing or the science behind nutrigenomics. However, the universal recognition of the importance of bolstering nutrition remains steadfast.
“As a strategy to ensure I maintain adequate vitamin and mineral intake, I incorporate microgreens into my daily diet. Microgreens offer an affordable and delectable source of vitamins C, E, and A, as well as essential minerals such as copper and zinc, along with beneficial phytochemicals. Personally, I include MicroThumbs’ peashoot powder in my daily smoothies, but you can explore their Microgreens pesto, suitable for pasta or sandwiches. Alternatively, a packet of greens from your local grocery store can elevate the nutritional profile of your meals,” adds Vosloo.
“Microgreens are particularly recommended due to their nutrient density, boasting up to 40 times more nutrients than their mature counterparts. Beyond their health benefits, microgreens can elevate the flavour profile of numerous dishes,” Vosloo concludes with enthusiasm.
Master Your Workout Regimen
For seasoned gym enthusiasts, the concept of dedicating specific days to various muscle groups, like “leg days” or “arm and abs days,” is commonplace. Yet, Vosloo advises beginners that optimal results can be achieved by focusing on workouts that engage a wide array of muscles in a single session. Push-ups, for instance, target muscles in the chest, core, shoulders, and triceps. Additionally, incorporating an oblique twist by extending the elbow outside the knees during reps intensifies engagement with the upper and lower abs.
When delving into weight training, Vosloo issues a note of caution against selecting weights that exceed your capacity. Overburdening yourself with heavy weights can hinder proper muscle growth. “The duration spent engaging your muscles is pivotal in their development. If you find it challenging to maintain weight training for around 20 seconds, you’re likely using weights that are too heavy for optimal results. I recommend opting for a weight that challenges you for a span of 30 to 40 seconds,” he advises.
For individuals aspiring to attain substantial muscle mass, Vosloo emphasises the importance of balance between strength training and cardio. Engaging in excessive cardio can lead to excessive calorie burn. If you intend to incorporate cardio, a 20-minute jog is recommended. “When striving to shed fat, it’s imperative to prioritise sufficient daily protein intake, ideally falling within the range of 1.6 to 2.2 grams of protein per kilogram of body weight. Simultaneously, maintain mindfulness regarding your overall calorie consumption,” concludes Vosloo on a well-informed note.