Exercise training


So you think you know all there is to know about exercise and fitness? Well, whether you or whether you don't, it's sometimes good to recap on the basics. So here goes.

Make exercise a habit
Many people join a gym to get fitter and to lose weight . However after only 6 months almost half of those who have joined have quit, and of those that have stayed 40 percent use the facility only once a week - to gain benefit from exercise you need to workout at least 3 times per week.

In order to make sure that you're not one of the quitters, you should find a health club that you like, and ideally it should be near your home or place of work - the easier the access, the more likely you are to use it. Once you've found a facility, make going a part of a typical day (either go directly before or after work) and before long you have achieved your goals e.g. weight loss, a toned body or increased fitness.

Find the right zone
In order to lose weight you need to burn excess calories from stored body fat. You can do this in a number of ways:

  • Continuous aerobic exercise
  • Interval training
  • Circuit training
  • Playing sports etc.
Each of the above activities should allow you to train at or above 70 percent of your age predict maximum heart rate (APMHR).

220 - Age = max heart rate. Then divide max hr by 70 percent.

The higher the percentage (e.g. 80 or 85 % of APMHR) the more calories you will burn. So aim to include some harder work in your exercise plan from time to time. Of course, if you work hard all the time, don't be scared to work a little easier sometimes - you'll still be burning lots of calories at a lower intensity.

Weight training to lose weight
Women usually shy away from resistance exercise in favour of aerobic work in the belief that this is the best way to lose weight. However, if you train with weights you will increase your muscle tone and this in turn will mean you will lose weight faster!

How so? Well ... Muscle burns approximately 3 times as many calories as any other body tissue. So put simply, the leaner you are the more fat you can burn off.

Don't starve yourself
If your goal is to lose weight, one of the worst thing you can do is starve yourself (the worst being overeating!).

If you starve yourself your body is tricked into thinking that food supplies are low. Once this occurs the body begins to hold onto as much fat as possible because in the event of a famine the body uses body fat as its main source of fuel. This makes fat loss very difficult and you will not see the result you desire.

The best cause of action is to eat little and often (up to 6 small meals a day). This way the body thinks food is plentiful so it begins to burn body fat freely. So as long as your are eating slightly less calories than you need, you will lose weight at will.

And least but by no means least ...
Understand and know your vitamins. Some vitamins aid the regulation of glucose from food. A lack of certain vitamins can mean that you are susceptible to weight gain. Thus, aim to eat the daily recommended allowance (RDA) of vitamins B1, B2, B3, B5 and C, as well as iron and calcium.

Additional information
Get fit faster
Perform resistance exercises correctly
How many calories should I eat?



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All information on this website is for information only. Thefitmap.com offers no medical advice or information. Always consult your GP before undertaking any form of weight loss, fitness or exercise