I need a plan such as a personal trainer might devise. Only without a personal trainer
I don’t want to overshare, but it seems I also do want to overshare: I look post-lockdown terrible. My muscles are giving up from the inside. I can see the ghost of myself at 80. It doesn’t make sense on paper: I’ve run more than ever; I’ve tried live classes, some more than once; I’ve been back to the magnificent Adriene and her online yoga videos, but it appears there is just no substitute for rushing about. Only, of course, there is a substitute: if I want to recover lost muscle mass (I didn’t even know I had it until it went), I need a plan, such as a personal trainer might devise, only without a personal trainer.
Two things can go wrong, when you’re doing this on your own: a bad programme and bad technique. But, in fact, advice is tumbling over itself on how to build a programme. James Stark, founder of Starks Fitness, says it involves “a basic push-pull pattern”; for the lower body, squats, lunges, split squats. There is a near limitless variation of squats you can do if you get bored, from box squats to those with more exotic names such as cossack or Bulgarian. For the upper body, there’s the horizontal push, which is any variation on a push-up; horizontal pull exercises, which at home would most likely involve a bar, unless you have a rowing machine; and for the middle, the plank.
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