Exercise smart, not hard

Marko Dombi, personal trainer at Hotel St. George explains why “no pain, no gain” routines are becoming a thing of the past.

Dombi is as passionate about research as he is about physical wellbeing. With an MSc in physiotherapy and an enthusiasm for evidence-based fitness programs, he explains how exercise improves more than just stamina and appearance, and offers five of his best tips to new starters.

1. Keep your exercise short

– The concept of “less is more” should always be remembered when it comes to exercise.

Working out for an hour a day for seven days is a waste of time and a recipe for injury.

If you’re looking to develop stronger muscles, start by lifting weights for thirty minutes every other day, and focus on quality and correct form. Small episodes of exercise are hugely beneficial, and might even be more effective than long workout sessions.

2. Try High-Intensity Interval Training

– One method of exercise that excites me is High-Intensity Interval Training, Dombi says.  

– It’s easy to fit short, intense bursts of exercise into your day, and HIIT has been proven to have many positive effects on multiple body functions. It’s a convenient way of improving cardiovascular function, and slows down the age-related decline in the muscles, keeping you agile and healthy for longer.

3. Let a professional help you

Exercise apps are making home exercise easier than ever, helping experienced users achieve positive results. But fitness apps have limitations – they often present users with hard data and unsustainable exercise routines, causing physical and mental burnout.

– Speaking to an exercise coach will help a new-starter gain a holistic understanding of the relation between mind and body, and will help you to overcome obstacles. A sports coach will always stress that getting ample rest, eating well and treating sports injuries effectively is as important for fitness as weight-lifting and running.

4. Don’t try to change all at once

– Making drastic lifestyle changes at once often results in mental and physical burnout, which will sabotage the whole project.

Small, consistent changes are easier to maintain, and achieving a little success every day is an important motivator.

Dombi reminds that, it takes years to create an unhealthy lifestyle, and it will take time to create a healthy lifestyle.

5. Read Dr. Aki Hintsa's book!

The Hintsa approach is used in sports training and spa treatments for Hotel St. George guests, and staff members are encouraged to apply this philosophy to their personal lives and work.

I advise anyone with an interest in fitness to read the book The Core: Better Life, Better Performance by Dr. Aki Hintsa.

- Dr. Hintsa's book illustrates how we can improve our lives with effective exercise, healthy nutrition, good sleep and plenty of rest. Rest and nutrient-rich food helps muscles to repair and grow stronger, while sleep allows the mind to process new information and solve problems.