Today, we introduce the first of an eight-part series focusing on an exercise programme aimed at fitness improvements and fat loss.
The first few weeks of the programme will focus on lower effort aerobic cardiovascular exercises, building up to incorporate higher effort anaerobic cardiovascular exercises.
Aerobic exercises consist of activities such as walking.
Anaerobic exercises consist of shorter, more intense effort activities such as running up sand dunes, resting and repeating.
Both forms of exercise are important for lasting fat loss and fast fitness gains.
Research suggests the ideal aerobic prescription to reduce excess fat is about 45 to 60 minutes of moderate exercise daily.
Walking is the preferred mode of exercise for this.
The ideal workout to improve cardiovascular fitness consists of a minimum of 30 minutes of large-muscle activity at an intensity between 70% and 85% of maximum heart rate.
Our programme will outline the different exercises you can perform on the beach and at the park.
We will also look at the nutritional requirements to complement your fitness plan.
The focus of this week's programme is simply getting started.
Gary Dawkins, director of Creative Conditioning in Dunedin, provides the answers to a series of commonly asked questions . . .
Q: What part of the day should I exercise?
A: The earlier in the day the better. A person's total energy expenditure is the sum of thermogenic influences.
The energy generated in physical activity makes up 15%-30% of daily calorie expenditure and the energy required in resting metabolism makes up 60%-75% of daily calorie expenditure.
Every time we exercise, our body undergoes a series of internal processes that last long after we finish exercising. These processes raise our resting metabolic rate.
If 60%-75% of our total energy expenditure in any given day is the result of our resting metabolism then it makes sense to increase this as much as we possibly can.
The easiest way to do this is to complete your exercise as early in the day as you can.
However, the results can be still outstanding if you exercise later in the day.
Q: Do I eat before exercising?
A: Yes. Try to eat 45 to 75 minutes before exercising.
It is more important to have the energy to complete the activity than it is to try to exercise on an empty stomach in an attempt to burn off fat stores.
As long as you are eating low caloric, healthy foods you will be burning off a lot more calories than you are consuming.
Q: What if I have an injury?
A: As with all exercise programmes, it is important that before starting them you consult your health professional.
As the first four weeks of our programme consist of lower limb weight bearing exercises, there will be additional ankle, knee and hip joint pressure.
If you are experiencing pain in any lower body joint or muscle then please visit your health professional.
Q: Will I be sore?
A: Fortunately, the saying "no pain, no gain" will not apply for the first four weeks of our programme.
We are focusing on increasing cardiovascular fitness and destroying body fat using lower effort cardiovascular activities.
Your muscles will not be undergoing strenuous loading. If you have been sedentary for the past six months then you may experience slight muscle soreness.
Q: How do I walk?
A: It's not as silly as it may sound. In fact, we need to break down this question into several layers.
At what speed do I walk? Look at your 2009 programme and each walk will be given a scale rating of 1 to 10 (1 being easy and 10 being hard).
A figure of 1 is at an effort level of standing stationary. An effort level of 10 is walking at your maximum speed.
What do I do with my arms when walking? The more muscles working while walking the more calories we are burning.
Try getting as much movement as you can from your arms by pumping them at the same rate and movement range as your legs.
How do I hold my posture when walking? At all times keep your shoulder blades retracted (back) and remain in a vertical position.
To help you stay vertical try contracting (tensing) your abdominal (tummy) muscles while walking. This gives you the added benefit of toning your abdominal muscles.
It is easy to get into the habit of slouching forward while walking (especially up hills). Try to keep your back straight and your abdominal muscles tight so you can stay upright.