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- Sport
- Author:
- Guest Column
- Posted:
- Tuesday, 9 February 2010
You know you want to start exercising but if you don’t know what you should be doing and/or how much of it, where would you even start with your health and lifestyle transformation?
In this column, I will give you some tips and info that should help.
Australia is the leader in world obesity with over 66 percent of the population affected by being overweight. The average non-active person gains eight-to-nine kgs (mostly fat) between the ages of 18-55 and a further one-to-two kgs each decade after that. It quickly becomes evident that we need guidelines to lose weight and also maintain weight.
To prevent this weight gain, it is recommended you participate in two-and-a-half-to-four hours of exercise a week at moderate to vigorous intensity. This includes some form of weight-bearing and cardiovascular training (increasing your heart rate). This will counteract the weight gains through those years.
It will also keep you feeling great as exercise releases endorphins into your bloodstream. This also decreases the probability of you falling ill, increasing your life expectancy and the quality of your life.
To lose weight we have to work a little harder, as the above would only counteract our natural weight-gaining pattern. About five hours or more is generally associated with significant weight loss. Don’t forget a decent eating regime.
We need cardiovascular training. Running, walking, jogging, dancing, group fitness or weight machines would achieve this type of work-out. Remember, I said moderate to vigorous so ensure intensity is factored in. This is why group fitness or personal training is recommended. When we train alone we tend to slacken off due to boredom or just not being aware of our potential. A great indicator of intensity is our breathing. We should be breathing heavily but still be able to hold a conversation, so our heartrate has increased but we feel okay.
Weight-bearing exercise is also required. This will increase muscle mass and bone density, ensuring our health and strength. By increasing our muscle mass we ensure that we are efficient fat-burning machines.
By Paul Peroy
Getting fit and a balanced lifestyle shouldn’t be hard. Move it to lose it. Limit your calorie intake without starving yourself for long periods of time. Now that’s so simple anyone could can do it.
Insanity is doing everything the same way you always have … and expecting different results. Make that change today.
info: For more fitness, health and lifestyle tips, recipes and advice visit www.lifestylefit.com.au
Tags: exercise, Paul Peroy
