ISO fitness tips from a local pro

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Kyneton Personal Trainer Declan Neale, founder of XIST Functional Fitness and Martial Arts, says being stuck at home in isolation is no excuse to be a couch potato.

His top tip for days when you don’t feel like getting off the sofa is simple: ‘Just do something!’

‘Everyone has days when they are sore or don’t feel motivated to exercise. They sit around not doing anything and after a few days give up. If you’re not feeling so good, do something that day anyway very gently – stretching or muscle release work or go for a gentle walk. Just keep moving. You’ll feel better for it because endorphins will be released. Just do what you can until you can resume your program.’

Proper preparation and building up slowly are key to becoming and staying fit. Walking, jogging and even gardening are great basics to get people moving.

Before social restrictions came into force, Declan trained a weekly seniors’ exercise group at Campaspe Family Practice, with members aged from their 70s to their 90s. The program aimed to build strength gently and prevent falls.

Declan, like many personal trainers affected by COVID-19 restrictions, is continuing to train many clients through online classes. He says keeping our bodies active, flexible and strong is important for all age groups.

Resistance training maintains or increases muscle strength by making our muscles work against a weight or force. Certain types of resistance training are easy to do at home. Declan suggests adding in exercises using:

  • your body weight, such as squats, lunges, push-ups and standing knee raises

  • free weights: dumbbells, barbells and kettle bells

  • resistance bands - ‘giant rubber bands’ that provide resistance when stretched

  • medicine balls

If you don’t have equipment at home, tins of food or drink bottles filled with water can double as simple hand weights. Declan also sells and lends equipment from his gym, such as medicine balls and resistance bands.

‘Resistance bands are a great way of increasing muscle strength and don’t cost a lot.’ Resistance exercisescan be simple, such as one arm rows (pulling) or one arm punching (pressing).

Feeling tight and sore? Declan says gentle myofascial release techniques can help release the trigger points in the myofascial tissue surrounding your muscles. ‘Self massage with a small ball or foam roller, even some plastic pipe will do.’