Happy holidays to all my blog readers!
This week I thought that I would enhance your understanding of exercises and what exactly it can do for you. I decided to explore the three main types of exercises; Cardio, weight training, and core. Although diet is somewhat more important than exercise, (Fitness experts believe it’s at about a 70:30 ratio), exercise does come in to play when one wants to improve their cardiovascular fitness, toning, muscle mass or just want to burn off that naughty chocolate bar.
Firstly, I will break down exactly what “fitness” really is, and what athletes pay attention to when maintaining their amazing bodies.
Remember: They key to fitness and amazing physique is variation! Sticking to one kind of exercise can often hinder your progress or create an injury
Cardiovascular fitness
For more information on what cardio is, refer to my previous blog.
If you want to lose weight, you should aim to do 4 or more days a week involving 30+ minute sessions.
Cardiovascular fitness carries a wide range of benefits which create both short and long term benefits, including:
- Strengthening respiratory muscles (lungs)
- Strengthening your heart, improving its efficiency and lowering resting heart rate
- Improves circulation
- Reduces blood pressure
- Improves mental health
- Stimulates muscle growth
- Burns fat if done for over 20 minutes
Cardio gym classes
Bodyattack HIGH IMPACT
This class is an aerobic workout designed to build up strength and stamina. The high energy, interval training class lasts for one hour and will leave you gasping for air!
Great for a cardiovascular workout, endurance strength, fat burning
How many calories does this class burn?
Anywhere from 600 – 900 calories, depending on your weight, age, sex and effort put in
Bodycombat HIGH IMPACT
This class is an energetic, fast paced class, which is inspired by martial arts.
Great for a cardiovascular workout, muscle strength, posture, fat burning
How many calories does this class burn?
500 – 600 calories
Spin/RPM class NO IMPACT
Often lasting between 45 minutes – an hour, Spin is an aerobic exercise on a stationary bike. You’re in complete control of the classes intensity as you can adjust the resistance on your bike at any time.
Spin is a great low impact exercise, which is recommended for those with injuries.
Benefits include cardiovascular fitness, leg, butt, thigh, hip toning
How many calories does this class burn?
400 – 800 calories
Body Step HIGH IMPACT
Body Step is a choreographed program which aims to improve fitness and wellbeing. The class is set to music and involves aerobics on a step.
Benefits include cardiovascular activity, toning for butt and thighs, fat burner
How many calories does this class burn?
400 – 700 calories
Boxing LOW IMPACT
This combat sport comes in many forms, such as kick boxing and thump boxing. All boxing classes offered at gyms combine intervals of boxing with plyometric and ab workouts.
Benefits include cardiovascular activity, increased co-ordination, fat burning, muscle tone (especially in your arms!)
How many calories does this class burn?
400 – 700 calories
What other exercises enable for me to get a cardiovascular workout?
- Stair Climbing, Biking, Jogging, Swimming, Jumping rope.
Muscle/Weight training
Weight training is enables for your body to develop strength
This training is used to develop and strength the size of your skeletal muscles. Weight training involves a variety of weights and equipment to target specific areas of your body.
Weight training carries many benefits, including
- muscle toning
- raises metabolic rate
- strengthens bones
- increases endurance
- makes you strong
Gym glasses offered for weight training includes:
Bodypump NON-IMPACT
This class is a weight-based fitness program, which is debated to be the quickest way to get in shape. The 55 minute long program involves a set of tracks, each targeting individual muscle groups.
The benefits include muscle toning and conditioning, increased metabolism, fat burning
What other exercises enable for me to get a muscular workout?
Weight reps, weight machines
Core strength
Core strength and stability is often overlooked by people. Although a perfectly toned stomach may seem like the ideal, these muscles are only superficial, and thus require inner core/back strength to prevent poor posture. All these exercises are injury friendly.
Yoga LOW IMPACT
This peaceful exercise involves physical poses and postures, uniting mind, body and spirit.
Increases flexibility, massages muscles, lubricates joints, tendons
Pilates LOW IMPACT
A class designed to develop control over muscles. The class focuses on core muscles which helps keep your body balanced, and aids with awareness of breath and spinal allingment.
Benefits include core strength, tones muscles, stability, strength, postural correction
If you have any further questions about which exercise is right for you, e-mail me at Nixish16@gmail.com
Next week: What are you really eating?
Ref:
Mills, L. (2009). Les Mills classes. Available: www.lesmills.com. Last accessed 22 Dec 2009.
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