Exercise: Weight training tips from the Airways Hotel gym instructor

Gym instructor Alex Tony shares some tips for starting an indoor weight training program.

Alex Tony, Airways gym instructor. Credit: Hotel Airways

As one of the best fitness resorts in Papua New Guinea, the reputation of the Airways Hotel Health and Fitness Center precedes it. The state-of-the-art exercise equipment, sleek artificial-turf tennis court, and that 20-meter infinity pool with its stunning views of the Owen Stanley Ranges are common knowledge.

But there is much more. There are two squash courts, a table tennis table and a barre/yoga studio with a weekly schedule of classes. Gym instructor Alex Tony will even become your personal trainer if you need some extra motivation.

There are six modern treadmills in the gym (overcrowding is never a problem), but if you’d rather do your cardio outdoors, hotel guests also have access to the nearby leisure park.

Guests staying at the Airways enjoy free access to the wellness and fitness center. A limited number of annual subscriptions are also available.

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The gym also has a good range of weights, so here Tony provides his top tips for getting started with weight training.

  • Airways Hotel GymnasiumWarm up Certain aerobic activities, like a five-minute jog or brisk walk, will increase blood flow to your muscles and prepare them for a good workout. Jumping rope or doing jumping jacks for a few minutes are also good warm-up options.
  • Start with lighter weights Start with a weight that you can lift 10 to 15
    times with the appropriate form. Start with one or two sets of 10
    to 15 reps, and slowly work your way up to three or more sets.
  • Gradually increase the weight When you can easily do the recommended number of sets and reps, increase the weight by 5-10%. Make sure it’s the right weight for you before doing a full workout.
  • Rest for at least 60 seconds between sets This helps prevent muscle fatigue, especially in the beginning.
  • Limit your workout to no more than 45 minutes You can get the workout you need in that amount of time. Longer sessions may not yield better results and may increase your risk of burnout and muscle fatigue.
  • Gently stretch your muscles after training Stretching can help increase your flexibility, relieve muscle tension and reduce your risk of injury.
  • Rest a day or two between sessions Rest gives your muscles time to recover and replenish energy stores before your next workout.

Any new fitness program should be started under the supervision/advice of a qualified instructor or a doctor in case of health concerns.

The article “Get physical” was first published in the June-August edition of PNG Now, Papua New Guinea’s leading lifestyle magazine.

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