7 Golden Rules of Fitness

Fit people, regardless of their weight, live longer, according to recent research. Yet we’re falling short of the fitness levels recommended in Australia’s National Physical Activity Guidelines. Less than half of us get enough daily exercise, and 15% of us don’t get any. So stop putting it off – and follow these rules from Geoff Bagshaw, a certified fitness trainer who has been helping people get fit for 24 years. Of course, check with your doctor before starting any fitness regimen.

1. Keep hydrated

Hydration affects energy levels and is essential to your work-out performance. Why? Proper hydration regulates body temperature and heart rate. In one hour of exercise, you could lose more than a litre of water, depending on exercise intensity and air temperature. Without enough water for the body to cool itself through perspiration, you could become dehydrated – you’ll lose energy and your muscles may cramp.

Drink at least one cup (250ml) of water 20-30 minutes before exercising. (Tip: if you work out first thing in the morning, keep a glass of water on your bedside table and drink it when the alarm goes off.) For every 15 minutes of exercise, drink an extra cup of fluids. The harder your work-out, the more fluids you’ll need. Hydrate afterwards to replenish the body, ideally having another cup of water within 30 minutes.

As for sports drinks, if you’re on a weight-loss programme, the kilojoules make your work-out almost redundant. They may help replace electrolytes if you’re exercising for a few hours, but most gym-goers don’t need them.

2. Eat before – and after

"Think of your body as a furnace," says Bagshaw. "If you start by throwing on big logs, it might not burn as well as if you put in small amounts regularly. We want to keep our metabolism stoked all the time."

Before your work-out, have protein and slow-burning carbohydrates together, such as a piece of wholegrain toast with peanut butter. Ideally, you’ll eat one to two hours before a work-out, but if you work out first thing in the morning, grab at least a glass of juice first. Don’t work out on an empty stomach.

Afterwards, refuel quickly. "Research suggests there is a 30-minute window post-work-out when you want to consume a certain amount of carbohydrates and protein to fuel muscle growth," says Bagshaw. (For more on protein, see Rule 7.) Have a snack, and then a larger meal within an hour or two.