Don’t we all get confused as to how to get healthy, trim and super fit?
Find an activity you enjoy and you will stick to it.
Workouts for weight loss
If you want to lose some weight and build muscle, then you need to step up the pace a little. The fact is, if you want to lose half a kilogram a week, then in one week you need to burn off 15,000 more kilojoules than you eat.
For the average person, a 30 minute walk on flat ground burns about 500 kilojoules. So if you want to burn half a kilogram a week, you need to walk two hours a day! That’s what Suzanne Schlosberg, co-author of Fitness for Dummies says.
You can do that if you like or you can cut down the kilojoules by making healthier choices and exercising 45 minutes five to six days a week. You could also try interval training. All you need to do is alternate between intense spurts and moderate bouts of exercise. For example, two minutes of jogging followed by three minutes of walking. Researchers at the University of New South Wales and Garvan Institute completed a study that found this type of training burns up to three times more fat than when you exercise at a steady pace.
Great weight loss exercises
Power walking, jogging, aerobics, cycling and strength training.
Workouts for fitness
If you already exercise regularly, then the next step would be to compete in a triathlon or go on a cycling holiday? If you do decide this is the way to go, then you must increase your fitness as much as you can. To do that, commit to working out five days a week.
You will need to include between 30-45 minutes of exercise on your exercise days. These should be performed at your best. You will also need to perform 30 minutes sessions that speed up the pace, meaning you push yourself to at least an 8 out of 10. Finally you will have to find time for one longer session, lasting an hour or more, but performed at a more moderate pace.
You may find this load difficult at first, this is a long term lifestyle choice. Getting fit is quite simple, but it’s not easy. You have to put in the effort to get the results. By doing this you can extend your life, boost your energy levels and improve your psychological wellbeing.
Great fitness exercise ideas
Tennis, running, basketball, circuit training, dancing, martial arts.
How the professionals do it
Set yourself a schedule. By planning your exercise for a specific day and time you can make exercise a regular part of your lifestyle.
Arrange to meet friends or join your local sports club, exercise or gym. Make working out a family affair by taking your partner or children along with you. This will keep you going and you can’t cancel on the last minute.
Mix your workouts. Choose different types of exercise to keep your body challenged and your interest level high.
Set yourself goals. Aim to compete in your local community fun run or ride in a charity bike race or enter the body blitz challenge and win prizes too! This will help to keep you focused.