Exercise, Fitness, Gym, Health, Lifestyle, Uncategorised, Wellbeing
Regular exercise boosts energy, improves sleep, manages blood sugar, and prevents chronic diseases—but it also slows aging. A 2023 study in Exercise and Sports Sciences Reviews found that exercise helps maintain telomere length, protecting cells from aging-related damage.
Telomeres are like plastic tips on shoelaces, preventing chromosome deterioration. As they shorten, aging accelerates, increasing disease risk. Research shows endurance exercise helps preserve telomeres, reducing risks of cardiovascular disease and cancer.
You don’t need to run marathons—brisk walks totaling 30 minutes most days can make a difference. Activities like walking, jogging, cycling, swimming, and rowing keep telomeres intact. Aim for 30 minutes of endurance exercise, 3-5 times a week, at 70% of your max heart rate.
Pair exercise with strength training, stress management, quality sleep, and a nutritious diet for optimal aging.
At Base Fitness, we believe movement is medicine—join us and take charge of your well-being today!
Exercise, Fitness, Gym, Health, Lifestyle, Wellbeing
Every year, millions of us set New Year’s resolutions with high hopes. But by February, many of those goals are abandoned, leaving us feeling frustrated or defeated. The good news? It doesn’t have to be this way. With a few practical strategies, you can keep your resolutions going long after January has passed.
- Refine Your Goals
A common reason resolutions fail is that they’re too vague or unrealistic. Instead of saying, “I want to get fit,” set specific, measurable goals like, “I’ll exercise three times a week.” Break big resolutions into smaller, manageable steps that you can track over time.
- Build Habits, Not Just Goals
Lasting change comes from building habits, not just chasing milestones. For example, if you want to save money, automate a monthly transfer to your savings account. Small, consistent actions build momentum and make it easier to stick to your goals.
- Celebrate Small Wins
Motivation tends to dip after the initial excitement wears off. Keep yourself inspired by celebrating progress, no matter how small. Treat yourself for hitting a milestone or simply acknowledge the effort you’re putting in.
- Adjust as Needed
Life happens, and it’s okay to adapt your resolutions. If a goal feels too overwhelming, scale it down. Flexibility doesn’t mean failure—it’s a sign of resilience and commitment to long-term success.
- Stay Accountable
Tell a friend or join a community that shares your goals. Having someone to check in with keeps you motivated and helps you stay on track, even when you feel like giving up.
- Focus on the ‘Why’
Remind yourself why you made the resolution in the first place. Write it down and revisit it often. Keeping your purpose in mind helps you stay committed, especially during tough times.
January is just the beginning. By refining your goals, building habits, and celebrating progress, you can carry the energy of New Year’s resolutions throughout the year—and beyond.
Exercise, Fitness, Gym, Health, Lifestyle
Developing a personalised gym workout plan is a great step to helping you improve your lifestyle and achieve your fitness goals! Overall, a personalised gym workout plan helps you train smarter, stay focused and achieve your fitness goals more effectively and efficiently. It can take the guesswork out of the equation, and can ultimately lead to faster and more sustainable results.
To make sure it’s tailored to your goals and current fitness level, it is a good idea to assess:
- Fitness Goals: What are your primary goals, i.e. building muscle, improving endurance, general fitness, etc.
- Experience Level: How long have you been training? Are you a beginner, intermediate, or advanced lifter?
- Equipment: What gym equipment will support you with achieving your fitness goals have access to, i.e. weights, machines, resistance bands, cardio machines?
- Frequency: How many days per week are you able to work out? It is important to be realistic on what you can and can’t do.
- Injuries and/or Limitations: Do you have any injuries or areas that might limit your success that require special attention or assessment?
- Preferred Focus Areas: Are there any specific areas of your body you want to focus on, i.e. upper body, core and/or legs?
Once you have identified these details, you can easily create a plan that aligns with your objectives which fits in with your schedule. Creating a personalised gym workout plan offers a variety of key benefits, tailored specifically to your goals, needs, and fitness level. Here’s why it’s so valuable:
- Goal-Oriented Progress
- Customised to Your Goals: Whether you’re aiming to build muscle, improve your core muscles, lose weight, increase endurance, or improve overall health, a personalised plan ensures that your workouts are aligned with your specific goals.
- Efficient Results: Rather than wasting time on exercises that don’t contribute to your goals, a personalised plan is targeted, helping you achieve quicker and more effective results.
- Improved Consistency and Motivation
- Structured Routine: A well-designed plan helps you stay organised and committed to your fitness journey. You will know exactly what to do each day, removing any confusion or opportunity for procrastination.
- Tracking Progress: Having a clear, measurable plan allows you to track progress over time. Seeing improvements—whether it’s running longer, lifting heavier weights, or hitting new personal bests—keeps motivation levels high.
- Preventing Plateaus
- Adaptation and Variety: With a personalised workout plan, your routine can evolve and change to continuously challenge your body. This helps prevent plateaus where progress stalls because the body has adapted to the same exercises.
- Progressive Overload: A tailored plan will integrate gradual increases in intensity, volume and/or complexity, to ensure you’re always progressing without risking burnout or injury.
- Injury Prevention
- Proper Technique & Form: A personalised plan takes your current fitness level, movement patterns and any existing injuries into account. This reduces the risk of injury by ensuring you use proper technique and avoid exercises that might strain vulnerable areas.
- Balanced Approach: It ensures that you’re working all muscle groups in a balanced way which reduces the risk of overtraining certain areas while neglecting others.
- Efficiency and Time-Saving
- Targeted Workouts: By focusing on your goals and current fitness, a personalised plan allows you to maximise your time in the gym. You’ll be doing exercises that are specifically effective for what you want to achieve, minimising wasted time.
- Adapted to Your Schedule: It can be customised to fit your lifestyle, whether you’re able to work out three times a week or six. This makes it easier to stay on track and avoid skipping workouts.
- Enhanced Confidence and Mental Focus
- Clear Focus: A personalised plan removes the confusion of deciding what to do at the gym. With a clear workout structure, you can focus on performing each exercise to the best of your ability, improving confidence.
- Sense of Accomplishment: Working with a plan that aligns with your goals and seeing results boosts your confidence, helping you feel empowered and motivated to continue your fitness journey.
- Adaptation to Lifestyle and Preferences
- Flexibility: A personalised workout plan can be adapted to your preferences, such as exercise type including strength training, HIIT and cardio or any specific equipment you like to use, making it enjoyable and more sustainable.
- Consideration of Other Factors: It takes into account things like available equipment, work schedule, physical limitations and even things like sleep quality so that your plan supports your overall lifestyle rather than conflicting with it.
- Sustainable Long-Term Progress
- Incorporating Recovery: A customised workout plan will include appropriate recovery, ensuring you don’t overtrain or risk burnout. This helps you stay active over the long term.
- Long-Term Strategy: By adjusting and tweaking the plan as you progress, you ensure you continue to make progress without going in circles or hitting a wall.
- Better Results with Proper Recovery
- Rest Days and Active Recovery: A good personalised plan incorporates recovery strategies like rest days, stretching or even foam rolling to ensure your body can recover and grow which is critical for long-term gains.
- Sleep and Nutrition Considerations: While primarily focused on workouts, a personalised plan may also offer tips on how to align your nutrition and sleep patterns to optimise results.
Contact us to explore your options at Listowel Community Centre and BASE Gym on 068 22244. We will be happy to help you, to develop a personalised gym workout plan that meets your needs, and improves and suits your lifestyle.
Exercise, Fitness, Gym, Health, Lifestyle, Wellbeing
As you age, maintaining an active lifestyle becomes increasingly important for your health and strength, particularly in your 50s. During this time, it is common to notice changes in the body’s physical abilities, such as decreased muscle strength, flexibility, and endurance. While these changes are a natural part of aging, staying physically active can help counteract them and keep you feeling strong and mobile.
A well-rounded fitness routine that includes cardiovascular exercises, strength training and stretching is essential. Strength training is especially important as it helps maintain and build muscle mass which naturally decreases with age. By incorporating weightlifting or resistance exercises into your routine, you can significantly slow down this loss of muscle which in turn helps maintain your strength, mobility, and independence.
Research shows that strength training can lead to a 30% to 50% improvement in muscle strength, making everyday tasks like lifting groceries or climbing stairs much easier. Additionally, strength training has a positive impact on bone health by increasing bone density, and reducing the risk of osteoporosis and fractures. Weight-bearing exercises like walking and resistance training promote bone remodelling and improve joint function which is particularly important as conditions like osteoarthritis become more common with age.
For optimal results, incorporate strength training exercises into your fitness routine at least twice a week. Focus on maintaining proper form and technique to prevent injuries and maximize the benefits of your workouts. By staying active and incorporating strength training into your routine, you can enhance your overall quality of life, keeping your body strong and resilient as you age.
Community News, Exercise, Fitness, Gym
Base Gym is thrilled to announce the arrival of brand-new gym equipment, a much-anticipated upgrade following the unfortunate fire in 2022 that damaged much of our facility. The replacement of the old, damaged equipment marks a significant milestone in our ongoing efforts to provide a top-tier fitness experience for our members.
This new equipment includes state-of-the-art machines that cater to all fitness levels, from beginners to advanced athletes. These additions are a welcome enhancement, complementing the existing equipment that has been carefully curated since our new manager took over. Their dedication to improving the gym’s facilities is evident in this latest upgrade.
Not only does this equipment offer superior functionality and reliability, but it also brings a fresh energy and atmosphere to Base Gym. Members will enjoy a more diverse workout experience with machines designed for safety and efficiency. The gym’s revitalized environment is perfect for anyone looking to achieve their fitness goals in a motivating and supportive space.
We invite all members to come and explore the new equipment and experience the positive changes at Base Gym. Your journey to better health and fitness has never looked brighter!
Fitness, Gym, Health, Lifestyle, Nutrition, Wellbeing
Are you considering joining a gym but unsure of the advantages? Exercise can have many benefits to enhance physical and mental health, and wellbeing.
Regular exercise including gym workout benefits include:
- Boosts energy levels
- Strengthens bones and Improves muscle tone
- Improves cardiovascular fitness, appetite and sleep
- Enhances mood levels, memory and confidence
- Reduces stress levels, anxiety and risk of diseases
- Improves cardiovascular fitness
There is more to gain and lose more by joining a gym, to boost your weekly workout routine including combatting health issues, improving performance levels and maintaining a healthy weight. Varying exercise workouts can increase motivational levels. Performing daily tasks becomes easier such as the weekly cleaning chores at home and carrying the weekly groceries. Sticking to a good nutrition plan, regular exercise and fitness goals helps to improve healthy eating habits, sleep patterns and overall wellbeing.
