Local fitness instructor gives tips on how to start your fitness journey

POLOKWANE – Taking into consideration that health is as much a human right as it is a responsibility, starting a fitness journey is a way of taking your health into your own hands.

On the back drop of World Health Day on April 7, the Polokwane Review spoke to a group fitness instructor, Sidney Maleka on the importance of starting a fitness journey and how to go about it.

Maleka has four years experience in the HR and Employee Wellness industry and has been instructing and coaching groups and individuals since 2019. He has also founded his own company, ApacT on Fitness.

Maleka explained that many individuals have failed to continue with training where the goals set were either unrealistic or ill-considered.

The first step, he says, is to be realistic. “One needs to make a lifelong commitment to an active lifestyle by using the S.M.A.R.T approach. ‘I want to lose weight’ is not specific enough. What amount of weight? By when do you want to lose that weight? Where? What are the requirements and what are the constraints for making that goal a success?” he said.

Maleka said one has to ask the fundamental five ‘why’ questions when setting goals.

The second step is to find a support system.

“This can be family, friends or colleagues. One must commit to completing at least one action per day and consistency will propel you towards your goal,” he said.

Maleka adds that having a plan of action is important which includes workout schedules, reminders and appropriate fitness apparel. “A wise man once said those that think they do not have time for exercise will have to find time for illness,” he said.

Lastly, prevent self-inflicted disorders such as obesity, high blood pressure, diabetes and high cholesterol by changing your diet.

“When exercising, it is important to know that proteins are for building, fruit and vegetables are for protecting and carbohydrates and fats are for providing energy. Food is basically energy and energy not sufficiently used gets stored as fat in the body,” he explained.

Things to consider before starting gym:
– Do not compare yourself with other people or unnecessarily compete. Fitness is not a one size fits all and everyone has different body types and metabolisms.
– Always warm up before an exercise and stretch before and after to prevent injuries.
– As a beginner, it is advisable to start with light and controlled cardiovascular activities at the cardio section of the gym facility.
– Gradually increase both the time and intensity of exercises to allow the body to adapt and start with lighter weights when using weight training equipment.
– Practice good form and technique.
· Exercise for at least 30- 60 minutes a day for three to five days a week and rest and hydrate enough.

Maleka can be reached on 073 581 9095 or via Instagram and Facebook.