Here's a plan to help get you on the road to fitness. Join us on a five-week exercise programme and enjoy the benefits.
The first two weeks will focus on lower-level cardiovascular, strength and flexibility exercises, building up to incorporate higher-effort anaerobic cardiovascular and strength exercises with progressive flexibility.
Aerobic cardiovascular exercises consist of activities such as walking.
Anaerobic cardiovascular exercises consist of shorter, more intense effort activities such as running up sand dunes, resting and repeating.
Aerobic strength exercises consist of activities such as completing highly repetitive body weight lunges.
Anaerobic strength exercises consist of more explosive exercises such as completing squats with a high jump as fast as you can and exercises that require heavy resistance so that you can only complete between four and 10 repetitions.
Flexibility exercises are left out of a lot of exercise programmes as they are considered by some to be ineffective and pointless. However, keeping the body supple helps to prevent injury and reduces the delayed onset of pain that can be associated with exercising.
All three forms of exercise are important for lasting fitness gains and fat loss.
Research suggests the ideal aerobic prescription to reduce excess fat and to make good fitness gains is about 45-60 minutes of moderate exercise daily. Walking is the preferred mode of exercise to achieve this.
The ideal workout to improve cardiovascular fitness consists of a minimum of 30 minutes per day of large-muscle activity at intensity between 70% and 85% of maximum heart rate.
Strength exercises complement fat-loss goals as they allow for lean muscle to develop. Lean muscle is the secret weapon in the fight against fat.
A larger percentage of fat-free body mass (or lean muscle) leads to a faster resting metabolic rate, which subsequently enables more fat to burn 24/7.
Strength and flexibility exercises also help to improve posture and prevent the onset of injury and certain diseases, such as bone-weakening osteoporosis.
This programme will outline the correct mix of bodyweight exercises, cardiovascular exercises and flexibility exercises depending upon your current fitness level.
If you have not exercised on a regular basis for the past six months then you should follow the beginner programme.
If you have exercised regularly two to three times a week over the past six to 12 months then follow the intermediate programme.
If you have been a regular exerciser and have worked out more than four times a week for the past six to 12 months then follow the advanced programme.
Q&A
Do I eat before exercising?
A: Yes. It is more important to have sufficient energy to complete the exercise burst than it is to try and burn off a fraction more fat stores.
What's the best part of the day to be exercising for fat loss?
A: The earlier the better. 60%-70% of daily energy expenditure is the result of our resting metabolism. Therefore, the earlier we exercise the higher our resting metabolism will be for the day.
What daily activities can I do to gain maximum value from the five-week exercise programme?
A: Take the stairs rather than the lift. Get up to change TV channels (do not use the remote). Park the car 500m or more from work and walk the remainder. Jog out to get the paper in the morning. Hang the washing out as soon as you get up. The point here is: do not let modern technology hinder your attempt to get and/or to remain active.
What other strategies can I adopt now to help me adhere to my programme?
A: Write down how you want to feel and look 90 days from now. Write down five health and fitness values that you will stick with 100%. Irrelevant of how you are feeling from day to day, these values will guide and support you. Keep a log of the foods you are eating and of the actual exercise you are completing.
Are there any general nutrition rules ?
A: Yes. Stay away from any drinks that contain fructose. Reduce the size of your plates and this will reduce the total quantity you eat. Eat the blandest part of the meal at the start. Drink water with every meal. Choose less energy-dense foods.
Some getting started rules:
Eat in moderation. Do not go hungry BUT do not eat for the sake of eating. Never skip breakfast. Limit sugary drinks and fast foods. Never ban bad foods, just keep them in moderation. Never deprive yourself of food. Focus on body fat not body weight.
Measure your fitness success by the reductions you are achieving in cholesterol levels, by the changes in the way your clothes fit, by your postural improvements, by your strength gains and by the ease at which you walk up the stairs rather than by changes in your body weight.
Make any necessary lifestyle changes so this programme works for you
THE ANSWERS
Does fat turn into muscle?
Answer: No. Fat and muscle are independent tissues. One does not turn into the other. Instead, less activity and poorer nutrition habits will cause fat to accumulate over the top of already existing muscle tissue. Physical activity and sound nutrition habits will cause fat tissue to disappear so muscle is more visible.
True or false:
I have completed my exercise for the day so I can reward myself and have a glass of wine?
This is the compensation myth. The higher someone's compensation level, the more harmful habits someone will adopt to compensate for exercising. Let's face it, it's easy to justify takeaways after we have done our exercise for the day. Instead, how about rewarding yourself with non food-related treats? This way you will not counter all the good you have just achieved through exercising.
- Gary Dawkins is a personal trainer and director of Creative Conditioning in Dunedin.