Can’t Make It to the Gym? No Excuses!

From the 21st to the 29th of September, Harrogate is hosting the UCI Road World Championships. This is one of the world’s most premier cycling events, and we’re really excited it’s taking over our town for the week!

Any chance to get more people excited about exercise is something we feel very passionate about. As we all know, cycling is an excellent full-body exercise. A great one for improving your cardio and toning up your muscles!

Beckwith Health Club is open throughout the races and there won’t be any disruption to class schedule.

However, we know that as the roads are blocked off to allow the championships to take place, access to Beckwith Health Club will be tricky for some of our members until the competition ends on Sunday the 29th of September.

Not to worry!

All of us at Beckwith Health Club have put our heads together to come up with some solutions to keep your fitness plans on track while access to the club may be temporarily unavailable to some members. We’ve come up with some easy alternatives to the gym that you can make use of this week, so you can stay fit at home. These exercises and workouts are perfect for the gym-goer who doesn’t necessarily have an array of equipment at home. Equipment-free, hassle-free!

Let’s look at some of the ways you can stay fit at home this week while the roads are blocked.

  1. Re-Discover Nature: Go for a Hike!

We are in Yorkshire, after all!

Stay fit at home by going for a hike! Walking is a fantastic form of exercise. Not only is it incredibly accessible, it also has the benefits of fresh air and clearing your head. It is also a great activity for the whole family.

While it is recommended to aim to walk 10,000 steps a day, more is encouraged. Walking gets your blood flowing and your body moving. The longer you walk, the better, as long as you don’t overdo it!

Go for a lengthy after-dinner stroll around town, spend some time climbing on Almscliffe Crag or enjoy a half-day hike. Whatever works for you, as long as you’re moving!

For some great long walk ideas, consider hiking the following destinations and get those miles in:

Knaresborough Castle

Harrogate Woodlands & Parks

Bolton Abbey Estate Country Park

Harewood House Estate

And much more! Feel free to reach out to the Beckwith Health Club team for their recommendations of long walks that suit your abilities!

lunge

  1. Try a Custom Home Workout!

If you’re go-to in the gym is a floor routine, don’t worry about losing that with a week at home. Routines are one of the easiest exercises to adapt to your circumstances, as they can usually be done anywhere. Maintain your regular workout, and stay fit at home. Or, try a new one!

Don’t have dumbbells or other equipment at home? Don’t worry about that either. Often, you can get an equal benefit from the same exercises without equipment as long as you’re doing them correctly.

There are many excellent resources for home workouts on YouTube, Instagram, and the internet in general. Workouts from fitness personalities such as the likes of Kayla Itsines and the Body Coach are a great source of inspiration. The range of options with these is truly endless: short and focused? Yep! Long and steady? Got that too!

However, if it all gets too overwhelming and you’re not sure if you want to target a specific muscle group or focus on cardio, our advice is: keep it simple. What matters is that you’re moving and keeping fit. For a customizable base workout, see below.

Take the following four exercises: squats, push-ups, lunges, and planks. These are all straightforward exercises which we can guarantee you can do.

Now, create the routine: aim to do 2 to 3 sets of 10 to 12 repetitions of each exercise. There! This workout is simple but effective: trust us, you’ll be feeling the burn when you’re done!

If you need to adjust your reps and sets, do so. Work with your body, not against it: it’s important to push your limits but this should always be without hurting yourself! If 10 repetitions are too many, start with 6, or 8.

Remember to keep your back straight when doing push-ups so you don’t hurt your back.

And most importantly, don’t forget to warm up and cool down! If you need more help with this, check out our blogs for more information and guidance.

  1. Focus on Cardio!

While it can be tricky or irritating to stay fit at home without equipment, cardio can be done from anywhere.

Cardio-vascular focused exercises are so important in maintain a healthy heart. Regularly working to improve your cardio will also greatly improve your day-to-day abilities.

What counts as cardio? Think of running, cycling, swimming. You may not have a pool in your garden or a bike in your garage, but you’ve got feet!

If running has always been an activity you’ve shied away from, this may be a great opportunity to give it a go. While treadmill running is ideal for tracking your pace and guarding from the elements, running in the fresh air has so many benefits. As with walking (above), the opportunity to be outside and in nature has a multitude of mental health benefits.

Not to mention, September is great season to jump onto the running train as the temperatures have cooled down from the summer, but not to the extent that you’re liable to freeze!

Even if you’re not sure whether it’s the activity for you, running has a lot of health benefits and can be worth a try. The most important thing is to go at your own pace: if you are new to the sport, why not download the Coach 2 5K app? This measures your pace, allowing you to progress gradually over weeks towards a full 5K. This can mean starting off with a brisk walk on week 1, and progressing to a mix of walking and jogging over weeks. Finally, the app will guide you towards a full running 5K. Give it a go and let us know what you think!

We’re Always Open and Here to Help

Our Beckwith Health Club trainers and staff are always available to give advice and support your fitness journey. To get in touch with us at any point during this week, please do give us a call on 01423 522 177, fill out our contact form on our website, or get in touch with us via Facebook or Twitter.

We’ll always be happy to hear from you, and we look forward to seeing you again next week!

And for those of you who are able to access the club throughout the week, we look forward to seeing you on your next visit this week!

We hope everyone enjoys the UCI Road World Championships!