28 October 2023 , 06:14
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A national gym chain has come up with the perfect five exercises to give you a welcome mood-boosting ‘Happy Hour’ workout to lift the blues from the clocks going back.
Simple and relatively easy, the The Gym Group session can be performed in 60 minutes or less – and is guaranteed to leave you feeling revitalised and ready to take on the day, despite the gloomy weather. Recent research has shown that more than two million Brits million report feelings such as tiredness, irritability, and low mood as the colder weather creeps up on us and the days begin to get shorter.
A good workout has many physical and mental health benefits (Getty Images/Westend61)However, other studies have revealed that exercising could be that much-needed antidote to seasonal fatigue we all need. Increasing heart rate for even a short time can have multiple benefits for physical and mental wellbeing, including reduced anxiety and stress, better sleep and higher energy levels.
The Gym Group’s Master Trainer Jenni Tardiff and TGG team from around its 232 nationwide gyms, advise prioritising the ‘Happy Hour’ early on, ideally between the hours of 7am and 9am – an evidence-backed time of day proven to help you get the most out of your workout.
Do a 10-minute warm-up because it's important to prepare your muscles and elevate your heart rate. This could be a combination of dynamic stretching and light cardio, with movements such as leg swings, arm circles, bodyweight squats, and five minutes of brisk walking or light jogging on the treadmill.
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Then you can go on to a circuit for up to 45 minutes, where you perform each exercise for one minute then move to the next one. Rest for as long as needed between exercises. Repeat the circuit as many times as possible within the 45 minutes.
The circuit can include, treadmill at a moderate pace, but gradually increasing the speed or incline before returning to the initial pace. Then try a sled push and keep it challenging but manageable with a reasonable weight, using small quick steps with a firm hold on the sled. Arms can be extended or in close grip of the handles.
Next up is slam balls, but make sure you use both hands at a weight that challenges you. Lift the ball above your head and slam it to the ground. Catch the ball on the bounce and repeat for one minute. Go on to assault bike sprints and pedal feet and arms as fast as you are able. Gradually, adjust the pace to a challenging level.
Finally, do a minute of deadlifts, standing with your feet hip-width apart, keeping your back straight, and shoulders back. Bend at the hips and knees to lower the weights to the ground. Keep the weights close to your body and stand up straight to complete the lift.
But don't forget to cool down after to gradually bring down your heart rate. This can be achieved through static stretches for all your major muscle groups, focusing on your legs, lower back, shoulders, and arms.
Jenni said: "Exercise is a fantastic way to boost our mental health at any time of the year but can be especially useful when the dreary weather begins to take its toll.
"The Happy Hour workout has been designed to showcase all the best elements of strength, cardio and HIIT training, including using some of our high-spec gym kit – all exercise formats will help to elicit the highest level of feel-good chemicals, endorphins and opioid peptides, in the brain.
"If possible, a 60-minute workout is the optimum time to feel an ‘endorphin high’, but any form of moderate-high level of exercise will deliver a boost in mood. If you want to supercharge your workout, get it done first thing in the morning to set you up for the day ahead with a surge in energy. However, any form of movement, at any time of day is guaranteed to put a spring in our step."