Exercise – What should you know this summer?

Want to make this holiday season your healthiest yet? Exercise isn’t just about the sweat; it’s about having fun, being active and improving your overall well-being.

We spoke to an exercise expert at Virgin Active, Shani de Witt, to learn everything you need to know about exercises and exercising.

What’s trending?
At Virgin Active, we offer a diverse selection of exercise programmes. Popular choices include:

• Is running on the treadmill, cycling or rowing your thing? Then, you will love cardio classes such as cycling or Zumba. Don’t forget to check boot camps as well!
• Everything is better with friends, and exercising is no exception. Group exercise is popular at Virgin Active, which includes classes like Yoga and Pilates. These exercises combine different flows with vibrant instructors and great music that keeps the energy high.
• Experience the joy of movement and the power of music with our dance classes.
• Specialised classes like prenatal and postnatal fitness programmes are also very popular.

Smash your wellness goals
Virgin Active is all about helping you achieve your wellness goals, no matter what they are. Here’s how:

• All new members have a fitness assessment and goal-setting meeting, which helps to shape the winning combination, whether you prefer to work out alone or in classes.
• Need a little extra push? Virgin Active provides tailored support, including fitness assessments, progress reports and one-on-one guidance from our expert professionals.
• The Virgin Active app enables members to track and incorporate their exercise into their day. This application’s tracking spans from workouts to the reward of reaching specific targets.

Group exercise classes
Group exercise classes are fun and effective. Have you ever wondered what goes into making them happen? It’s all about making sure they’re effective, fun and safe for everyone:

• Instructors guide you through proper warm-ups, cool-downs and modifications to ensure everyone is comfortable and safe.
• It is important to have competent and certified instructors who make workouts enjoyable and give you a wonderful experience.
• You can find all you need– from strength training to Yoga and dance. There’s never a dull moment with our high-charged cardio classes, mind-body classes, and even Aqua aerobics.

Nailing the form
Gyms are all about keeping you safe while you crush those fitness goals. Here’s how they help with proper form and technique:

• New to the gym? Orientation helps you learn how to use equipment correctly from the get-go.
• Personal trainers and gym staff are available. They are always there to assist and support and to ensure that each workout is done correctly.
• Group instructors don’t take their eyes off members, ensuring each member practises the exercises accurately. They also give cues or modifications, if needed, to any member.

Recovery matters too!
Recovery is just as important as your workout. Here’s how South African gyms ensure you recover well:

• Yoga, Pilates and dedicated stretching sessions help improve flexibility and prevent injuries.
  Cooling down is the best practice when transitioning from vigorous training to a resting state, as it reduces muscle soreness.
• Some gyms may assist you with relaxation, which means there are chill zones equipped with foam rollers, compression tools and even saunas.

Keeping up with global fitness trends
South African gyms are always on the pulse of global fitness trends:

• Trainers often attend international workshops and online courses to study and learn the latest trends and bring them back to you.
• From Instagram exercise stars to trending workout challenges, gyms stay in the loop and bring the hottest workouts straight to the floor.
• Check out our blog and follow us on Facebook, Instagram, TikTok and YouTube to stay informed.

Staying motivated in the gym
Do you need help in being consistent? Here’s how South African gyms keep their customers satisfied:

• It is quite encouraging to set realistic targets and pursue them.
  Everyone loves competition! Challenges add excitement to the equation and provide an added advantage.
• Group classes, events, and online communities help you feel part of something bigger—making the gym a fun place to be.

Want to exercise at home?
Is gym not an option at the moment? No problem. There are plenty of fun ways to stay active from home until you can head back to the gym:

• Think push-ups, squats, lunges—no equipment needed!
• Yoga, HIIT, dance and other online workout videos can help. You can find just about any workout on the Virgin Active YouTube channel or the Virgin Active app once you’ve joined a club.
• Skipping and jogging are great ways to boost your cardio.
  Working out at home is super convenient, but gyms offer access to a broader range of equipment, classes and professional support—so mixing it up can give you the best of both worlds.

Why exercise?
Exercise does a lot of good for a person physically and mentally. Here are a few specific benefits:

• It can help you to lose weight.
• Physical activity causes the brain to secrete endorphins, which are pleasurable and relieve anxiety.
• It will enhance sleep and also increase energy.
• It can be a great place to make new connections.
• Gym is all about community.

Exercise tips to lose weight

• Always consult a healthcare professional before you start any exercise programme, which becomes urgent if you have any underlying health conditions.
• A healthy, balanced diet and lifestyle are crucial for weight loss. Focus on eating generous amounts of fruits, vegetables, whole grains, lean protein and healthy fats.
• Avoid processed foods, sugary drinks, and excessive saturated and trans fats. Book an online appointment with a dietitian if you have any doubts.
• Stay hydrated.
• Get enough sleep (7-8 hours per night).
• Manage your stress levels.

The best exercise to lose weight combines aerobic, strength, and high-intensity interval training (HIIT). Here’s a breakdown of each:

• Aerobic exercises like brisk walking, jogging or running, swimming, cycling and dancing help with weight loss by burning calories and fat and improving cardiovascular health.
• Ideally, you should do at least 150 minutes of moderate-intensity aerobic exercise per week.
• Strength training, such as weightlifting, bodyweight exercises (push-ups, squats, lunges, etc.), and resistance band exercises, helps you build muscle mass and further boost your metabolism.
• Aim for two to three strength training sessions per week.
• High-intensity interval Training (HIIT), such as burpees, jump squats, mountain climbers, sprints, and Tabata workouts, like short bursts of high-intensity exercise followed by short rest periods. This type of exercise is super effective for weight loss, as it burns a large number of calories in a short amount of time.

Exercise at a Virgin Active gym near you
There is no time to waste. Get your workout towel and running shoes on. You’re only one sweet routine away from getting active. Your health and happiness deserve it

Exercise doesn’t have to be boring and hard to maintain. It should be enjoyable and consistent! The only bad workout is the one that didn’t happen! Are you looking for a gym? Join a Virgin Active gym near you today.