Getting back on the horse.

This year has been fairly tough.

An understatement I know, but if I’ve learnt one thing in the 20 years I’ve been here, it’s that kiwi’s are resilient.

Our isolation lends itself to resilience, to self-sufficiency and being stoic in the face of adversity.

So it was with interest that I read the recent SportNZ report on exercise and recreation participation post lockdown.

Numbers were down.

Across the board.

This got me thinking and reminded me of a saying my grandma used to use, when you get thrown off, you’ve got to get back on the horse.

This is no different when we think about exercise and recreation, and for good reason..


Exercise Works

Firstly, there are fewer things better for you than exercise!

“The evidence is overwhelming,” says Gregory Heath, an exercise scientist at the University of Tennessee at Chattanooga.

Exercise is “one of the least appreciated, underused therapeutic tools available to the human race”.

It aids in both reducing blood pressure and the body’s ability to use insulin whilst improving cholesterol levels.

Muscles and bones are strengthened, and the capacity of blood vessels to distribute oxygen is improved.

Regular activity can also be as good for the brain as it is for the body.

The benefits may include improved cognitive performance as a result of increased blood flow, not to mention the release of endorphin’s, hormones and other chemicals responsible for what some call the ‘runner’s high’ — the feeling of euphoria brought on by exercise.

Given this, and what we know about our stress levels post lockdown, we need to make sure we are engaging in regular exercise and recreation. 

The tricky bit is how to do so without spending hours in the gym.

Here are our top tips that will help you get back on the horse and get a great workout in, without a huge time commitment.


Our Top Tips To Getting Back On The Horse.


Keep It Under 60 minutes

The University of Copenhagen’s researchers found 30 minutes of rigorous exercise can be as effective as an hour when it comes to shedding weight.

This is a far more achievable strategy for most people and one you’re must likelier to stick to.


Make Like A Scout.

Be prepared. Figure out what time of day works best for you and book that time in your calendar. Try and pick a time where the gym isn’t super busy. Waiting for kit will steal your gainz and mean you end up in the gym for ages!



Once you are into the gym, you’re there to work. Get some motivating music on your playlist and stick to your plan.


Get Your Flex On

Two to Four times weekly.

Squats, Deadlifts, Presses are all great movements.

Make sure you get a little coaching if you are not familiar with them.

Keep the weight light enough to move powerfully, but heavy enough to challenge you.

Try a one day on, one day off routine for resistance training so you are reasonably fresh each time you push the tin around.


Get Sweaty

Two to three times a week.

Running, Rowing, Skipping and Swimming are all great options to perform on their own or in combinations.

You can add in bodyweight movements like burpees, push-ups and squats to spice up the mix.

Try intervals, EMOM’s (movements performed every minute on the minute) or AMRAP’s (As many rep and rounds in a set time).


Intensity Rules

Getting your heart rate up and keeping it there will make your training up to three times as effective as working slowly.


Have Fun

Training, whether it’s in the gym or out at the park should be fun.

Play around, get some friends involved, sign up for a game of social netball or touch to keep things interesting.


Let us know if you like what you read, but need a little help building the right program for you.


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