Mounting research shows that exercise not only makes you feel more lively, it also improves mental health. Some scientific studies suggest that exercise raises the levels in the brain of certain mood-elevating neurotransmitters, such as serotonin, dopamine and norepinephrine.

Exercise may also enhance feel-good endorphins, ease muscle tension, improve sleep, and reduce levels of cortisol, a stress hormone.

Tim Wooldridge, an experienced personal trainer at Fitness First comments: “Most of us feel good after exercising, even though it might be tough while you’re doing it.  One day we will understand the definite scientific reasons why, but in the meantime we can all start exercising and feeling the benefits today.”

Tim has put together a Beat the Autumn Blues workout to blow any cobwebs away and ensure that everyone feels the psychological and physical benefits from exercise.

He comments: “With this programme I am aiming to stop people getting bored with their workout, get them out of their comfort zones and to maximise the results at the gym. This workout should push everyone and will make you feel great at the end.

“While following this workout you should start to find every weight exercise hard when there is two – four repetitions left.  If you don''t - then the weight needs to be increased.

“For the cardiovascular work - yes you should be sweating and feel out of breath!  Again, if you aren’t then increase the level and remember to push yourself and try to beat the last time you did at that level.”

Warm-up on the cross-trainer.  Start at level one and go up one level each minute to level five for eight minutes.  So the last three minutes at level five at a steady pace.

Do the following in a circuit format and repeat three times, repetitions of 12 for your weights. Adjust the levels and weights according to your fitness and then add a little so it pushes you.

1. Treadmill run/walk for 1km – go as fast as you can and really push yourself

2. Squats holding dumbbells

3. Full press-ups or if you find this tough, the easier option is half press ups, on the knees

4. Step-ups with dumbbell bicep curls – set up a step in the studio if you can, step up with one leg on to the step at the same time as bending your arms at the elbow, hands up towards your shoulders, palms facing you holding the dumbbells, step back down and repeat on the other leg.

5. Get on the bike for 1.5km – and cycle as fast as you can

6. Bent over row – bend knees slightly and bend forward over barbell keeping your back straight and core muscles on. Hold bar with a wide overhand grip. Pull bar to upper abs. Return until arms are nearly straight and repeat.

7. Step ups with front and side raise – Set up a step in the studio if you can, step up with one leg on to the step at the same time as raising your arms to the sides (only to shoulder height) step down and repeat on with other leg but this time raise your arms forward to shoulder height and shoulder width apart.

8. Stepper 20 floors – use the stepper making smooth 12”-18” downward movements , try not to hold on as this will challenge your balance. If you hold on you will be taking your weight off the steps and this make it so much easier and that is just cheating!

9. Plank for maximum time – aim for a minute – Start by lying face down on an exercise mat. Place your elbows directly underneath your shoulders forearms and hands facing forward. Lift your body up so you are on your toes and forearms to form a straight line.  Maintain a flat back and do not allow your hips to sag towards the ground. Hold for a maximum time on each circuit.

10. Back to the treadmill to run/walk for 1km

Cool down on the recumbent bike for five minutes decreasing the level from 5 to 1; 1 level per minute and try to keep you rpm at around 55-60 nice and slow  - we are cooling down remember.

Then full body stretches to cool down - you need to make sure you stretch all the muscles you have used within this workout and all major muscles are essential.  So make sure you stretch your quads (upper front leg), hamstrings (upper back leg), calf’s (lower back leg) chest, back, shoulders, triceps and biceps – see flexibility worksheet below.

“I’d recommend repeating this programme three times a week to really feel the benefits, and maybe try other workouts, or spin classes to give yourself a boost this Autumn,” added Tim.



www.fia.org.uk