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Health - Fitness
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Fact 1. Walking at a brisk pace for half an hour each day, or three or more hours a week can reduce your risk of coronary heart disease by 65 percent.
Fact 2. It’s never too late to start! No matter how unfit you are to start with, it’s all about developing your own routine and sticking to it.
Fact 3. If you’re short on time, simply adding movement to your daily routine can increase your level of fitness. Park in the last row of the car park and walk briskly five minutes each way between your office and your car. Walk up and down the stairs at your office for a total of 10 minutes throughout the day and walk the dog for 10 minutes when you get home and you will have racked up 30 minutes of exercise!
Fact 4. Walking at a brisk pace (around 6km per hour) burns almost as many calories as jogging for the same distance. Jogging is still best since it takes less time to cover the same distance and can be good for your bones but it can be too strenuous for some.
Fact 5. It takes about 12 weeks after starting an exercise program to see measurable changes in your body so don’t expect miracles. However, you will notice increased strength and endurance which will help your motivation.
Before you start
The pain barrier is there for a reason – If you’re sore or aching, see a doctor or physiotherapist or at least give your body some time to recover. You don’t want to
make an injury worse.
Fuel yourself – Fuel up on carbohydrates if you’re planning a vigorous workout.
Allow some time – Leave around two hours between meals and workout or you might find yourself feeling a little poorly…
Grab a friend – Everything is easier with a friend in tow so try and find someone to exercise with – it’s much easier to get motivated.
Warm Up – Make sure you do some relevant stretches before starting. A 10 minute jog can also be a good idea or some light reps if you’re weight training.
During your workout
Keep hydrated – Especially if it’s hot, make sure you drink plenty of water throughout your workout.
Do it the right way – You don’t want to injure yourself – make sure your technique is solid and get some advice from an expert if need be. Use a heart rate monitor – For cardiovascular fi tness, they’re the ultimate tool to gauge your intensity and progress and they never lie! For resistance training, use it to see that the body is fully rested between sets.
Keep it interesting – Vary the intensity, time and location. Explore your potential for the activity.
After your workout
Cool down properly – Your muscles and cardiovascular system need a gradual slow down. Take the time to warm-down – you’ll feel much better the next day.
Keep a record – Keep track of what you do to train for a competition or just to record your achievements. Listen to your heart (and body…) – Get used to
how your body feels post-workout so you can distinguish between an ache and something more serious.
Rest! Rest! Rest! Daily workouts are great but it’s also important to take regular breaks, particularly if you’re doing weight training. It’s during rest that your body repairs itself and you get stronger.
Calorie counter!
Ever wonder how many calories you’re burning for every 10 minutes you sweat it out on the treadmill or hit the tennis court?
Activity Calories*
running: 130
swimming: 105
basketball: 90
tennis: 75
aerobics: 68
cycling: 65
walking: 50
gardening: 46
sleeping: 11
* These are rough figures and will vary from person to person depending on a range of factors including weight and intensity of the workout.
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