Exercise regularly to improve your physique and to sustain your general health, incorporate physical activity into your lifestyle so that you can enjoy its many benefits.
FITNESS HIGH :
Apart from keeping you flexible, strong and lean, regular exercise provides a long-lasting feel-good factor. Exercise stimulates the body’s pituitary gland to release natural opiates known as endorphins. This is why you experience a ‘natural high’ when you work out.
BECOMING FIT USED TO MEAN. Gruelling workouts and endless weights sessions. The accepted wisdom today is that fitness can be achieved by taking part in enjoyable recreational sports.
THE SECRET TO SUCCESSFUL BODY SHAPING. Lies in combining different types of exercise. Aerobic exercise, which increases the body’s intake of oxygen, increases stamina and maintains a healthy cardiovascular and respiratory system . Aerobic activities, such as brisk walking, dancing, cycling and jogging, also stimulate the metabolism, creating energy from the body’s fats and carbohydrates. Fats can only be converted into energy in the presence of oxygen, which is why aerobic activity is ideal for maintaining body weight. Muscle-toning activities such as yoga or stretching complement aerobic exercise, as they improve flexibility and overall strength.
BODYWORK :
Devise an exercise program that is specifically suited to your body shape and follow these guidelines to accentuate your best traits and balance your overall shape:
ECTOMORPHS. Are typically tall with slender, long limbs, usually with a lean torso and small breasts. Concentrate on building overall muscle tone and opt for low-impact aerobics to improve cardiovascular fitness. Body sculpting classes will make your figure more curvaceous. Avoid going for the burn – you can’t afford to lose calories. Skating, walking , rollerblading, swimming, Tai Chi and stretch classes will all be beneficial.
ENDOMORPHS. Are characterized by a small, round build that is usually pear-shaped. Working the lower body, concentrating on the buttocks and thighs, will benefit this body shape. Try to burn calories to minimize curves and avoid t raining with heavy weights – you don’t need to increase muscle mass. Suitable sports include low-intensity aerobics, yoga, stretching, skipping, running, horse-riding and cycling .
MESOMORPHS. Are usually voluptuous with large bones and well-developed limbs and lower body. Concentrate on aerobic exercise to burn calories and balance your lower and upper body. Improve your overall flexibility and muscle tone without bulking up. For the best results, try yoga, rowing, skipping, logging, Pilates (see page 101) and body sculpting classes.
EXPERT ADVICE :
Muscle-toning and strength. Training twice a week will help to prevent the muscle and bone loss that occurs with age. This inevitable process starts during your 20s and 30s.
Stretching regularly. Prevents injury and eliminates lower back pain.
Warm up first. Cool down before stopping and if you’re new to exercise, see a doctor before starting a fitness regime.
Exercise within your ability. Consult a personal trainer to evaluate your target zone (the safe rate for your heartbeat while exercising). Exercising at a rate above your target zone is detrimental to your health. If you exercise below this rate, you won’t reap the full benefits of any kind of aerobic activity.
SPORTING ACTIVITY :
SWIMMING : Swimming is perfect for maintaining overall body tone. Backstroke tightens the abdominal muscles, tones the legs and upper arms and burns the most kilojoules (2100-3360 [500-800 calories] per hour); freestyle improves body alignment and is beneficial for the cardio vascular system; breast stroke strengthens the upper arms and works the inner thighs (avoid this stroke if you are pregnant, it puts additional strain on the base of the spine). Aim to swim for 20 minutes three times a week and -alternate strokes for the best results.
REBOUNDING: Bouncing on a special rebounder (mini trampoline) is a fun way to get into shape. Rebounding offers the same benefits as other aerobic sports but, in addition to the cardiovascular benefits, the continual gravity/non-gravity activity of bouncing up and down stimulates the skin’s cellular activity and the transportation of waste materials via the lymphatic system to waste disposal sites around the body. Rebounding can be done while watching television or listening to music – it is an easy activity to incorporate into your life.
DANCING : Any form of dance will improve all-round fitness. Controlled dance forms such as ballet improve muscle tone, strength and posture while high-energy movement gets the blood flowing, the heart pumping and burns calories.
YOGA : In addition to its mind/spirit benefits, yoga improves your body’s flexibility and suppleness. Various poses stretch and strengthen the muscles and ligaments, stimulate circulation and massage the internal organs. It’s a great way to maintain general health, balance the body and improve your inner calm. Yoga is also an effective technique for stress management.
CYCLING : Cycling improves co-ordination and muscle strength and is a great way to tone the lower half of the body. Fifteen minutes of cycling at a medium pace has the potential to burn 440-945 kilojoules (105-225 calories). For the best results, avoid cycling in areas that are polluted, congested with traffic, or pedestrians, or around traffic signals that require you to stop (cycling continuously is far more beneficial than stopping and starting). Ensure the seat and handle bars are in the correct position to prevent back strain.
SKIPPING : Skipping is a great way to tone the thighs, calves and buttocks. It improves aerobic endurance and also strengthens the back and shoulder joints. Aim to skip for 5-10 minutes each day. Start slowly and gradually build up your pace.
TENNIS : Tennis strengthens your lower body and shoulders, and improves your cardiovascular system. Fifteen minutes of tennis has the potential to burn 380- 500 kilojoules (90-120 calories)..
JOGGING : Jogging and running are great circulation boosters. They also help keep your legs and thighs in trim and maintain overall fitness. (Avoid this type of activity if you have weak knees or ankles.) To avoid additional pressure on your joints, try not to jog or run on concrete pavements or hard ground.
POWER WALKING : Walking briskly is one of the most beneficial forms of activity. Fifteen minutes of fast walking can burn up to 315 kilojoules (75 calories). For the maximum benefit, keep your back straight, hold your stomach in and keep your buttocks taut. While walking, swing your arms, sway your hips and breathe in through your nose and out through your mouth. Avoid walking in heavily polluted areas.
TAl CHI : This Chinese martial art is a gentle way to tone your body and fine-tune your mind-body connection. Based on a series of slow, rhythmic poses that energize you through balance, control and breathing, Tai Chi is beneficial for stress, high blood pressure and heart complaints, as well as mental and physical alertness.
AQUA AEROBICS : Your body weighs 90% less in water, yet water resistance training is 12 times more effective than air resistance training, so working out in the water improves muscle tone and strength much faster than out-of-pool activities. You can do aqua aerobics classes, or alternatively, try these simple exercises in the sea or in a pool. Stand with your body immersed in water to the top of your shoulders and jog on the spot, pumping the arms backwards and forwards for five minutes. Stand up straight, kick one leg out in front of you and lower it 15 times. Do the same with the other leg. To work your arms, stand with your feet shoulder-width apart, extend your arms at shoulder height in front of you with palms facing downward. Slowly sweep your arms backwards and forwards, vertically. Repeat 1 5 times.
SPORTING SENSE :
Follow these steps to enhance your work-out.
CHANGE SPORTS : Boredom s a common reason for people to abandon an exercise regime and become unfit. Vary the type of activity you do to keep interested. Try one of the many recreational sports or exercise with a friend to maintain your motivation.
CALORIE BURNERS : If you don’t have time to exercise, think about the calories you burn doing chores that you probably hate. Half an hour of household cleaning. 16 minutes of scrubbing floors and 38 minutes of vacuuming each have the potential to burn 420 kilojoules (100 calories).
SALTY ANSWER : If you sweat a lot during exercise, there’s no need to increase your salt intake: your diet will supply enough salt and your body will readjust to compensate for the loss it conserves salt levels by reducing the concentration of salt in sweat and urine.
ENERGY ESSENCE : A pre-sport sprits of a cooling essence can improve your athletic performance. Menthol and eucalyptus have an energizing effect: inhaling them stimulates the trigeminal nerve in the nose and palate, which in turn boosts your energy levels.
ENHANCE ABILITY : Before playing sports that require concentration, such as tennis or golf, inhale rosemary, basil, peppermint, ginger or juniper oil. These aromas send you into an ‘alpha-wave’ state (the deep concentration essential for optimum performance).
STRETCH WORK : Stretch for five minutes before and after exercise. Pre work-out stretching warms the muscles. Post-work-out stretching prevents aching. Hold each stretch for 10-30 seconds. Never force a stretch and if it hurts, stop immediately.
FOOD THOUGHT : Don’t overlook your diet: well-fuelled muscles work much more efficiently. Aim to eat nutritious, balanced meals that contain 60% carbohydrates, 20% protein and 20% fat. Increase your intake of raw vegetables and fresh fruits.
RUB DOWN : After a work-out, treat overworked muscles to an aromatic rub down. Blend two drops each of eucalyptus, peppermint and ginger oil with 15 ml almond oil. Massage the blend into your body, working over aching muscles with kneading movements.
INJURY RELIEF : If you suffer from a sports injury, apply ice to the area for 20 minutes. Crush some ice and put it in a plastic bag, wrap two towels around it and place over the injury. Rest for 20 minutes and add ice again. Repeat this for three to four hours.
SHOCK ABSORB : When you work out, it is vital you wear the right sports shoes. For running, buy trainers with a high-density sole to absorb the powerful impact of y our feet hitting the ground. Otherwise, you could damage your knees or Achilles tendons.
PROBLEM AND SOLUTION :
[1] Will wearing sunscreen while exercising block your pores? Wearing sunscreen while you work out won’t clog your pores or hinder sweating, it will actually have a cooling effect on your body,
[2] Do you take iron tablets to counteract fatigue but still feel tired? Try taking iron tablets every second day – sometimes the body blocks the absorption of iron if it is taken too frequently,
[3] What’s the best way to avoid dehydrating while exercising? Fitness experts recommend that you should drink two glasses of fluid two hours before exercise, and sip water every 15-20 minutes during exercise,
[4] If you suffer from hunger pangs before a work-out, what can you eat? Snack on a banana at least 30 minutes before you exercise.
[5] Is there a way to fake a great beach body? Steer clear of carbohydrates before heading to the beach, they can bloat your stomach.
[6] Are there foods your body needs if you exercise regularly? Exercise increases your body’s need for protein. Step up your intake of cereals, c cheddar cheese, fish, fruit and vegetables, milk and soy products and nuts.
[7] What are the best sporting activities to tone a sagging butt? In-line skating, mountain bilking and step aerobics will help keep your buttocks in shape.
[8] What can you do if you have a serious aversion t o exercise? Set yourself realistic goals. Start off by making minor changes to your lifestyle, for example, walk up stairs instead of using lifts and stop using your car and walk.
[9] What’s an effective way to keep muscles toned? Always work opposing muscle groups. If you work your triceps, work your biceps as well.
[10] What is the best time of day to work out if you want to lose weight? Some experts believe that exercising first thing in the morning is best if you want to shed a few pounds, because you burn fat stores faster on an empty stomach.
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