| The importance of exercise:- | |
| The older we get the harder it is to lose weight. The battle of the bulge is one continuous uphill struggle and this is there throughout your adult life. One of the keys to permanent weight loss is exercise!. Start now and you will be making an investment in your future! When you diet, you will lose muscle as well as the fat you have been so desperate to get rid of. This decrease in muscle mass will cause a metabolic slow down. Studies show that after your mid 20s, your metabolism will slow by approximately five percent per decade unless you consciously exercise. Add the fact that obesity is one of the major causes of hypertension, high blood pressure, certain types of cancer and diabetes to name but a few overweight related medical conditions and without exercise you have a time bomb ticking away. Exercise and proper nutrition will succeed. In its simplest form, "What you put in minus what you take out equals the number you see on the scale!" Theoretically, every pound of muscle in your body requires approximately 350 calories per week for survival. Exercise builds and maintains muscle. It's a logical process. If you are building and maintaining muscles you will be burning calories! If you are burning calories than you are putting in, you will be losing weight. There are three ways to approach the problem:- 1) Eat less. 2) Exercise more. 3) Eat less and exercise more. We recommend a proper exercise routine as a way to progress. We do understand that you don't want to look like Arnold Schwartzeneger. You should pay the money to consult a fitness expert or a personal trainer. Have them plan a fitness routine that fits your lifestyle and budget. Many dietitians have expertise in this field or will be able to recommend a fitness consultant who will assist you. Your local gym is another possibility. Many gyms offer free advice. If you can't afford a consultant or a consultation, all the aerobic exercises are excellent ways to burn calories and improve your muscle tone. Aerobic exercises are routines which accelerate your heart rate. Examples of aerobic exercises are:- walking, jogging, aerobics and swimming. You should not overdo it, particularly in the beginning as you will place undue stress on your heart. If you have any history of cardiac or circulatory disorder you MUST consult your physician prior to commencing an exercise routine. You should also do this if you are seriously overweight as you may have a pre-existing condition which you may be unaware of. Always commence your exercise routine with a warm up period of 3 to 5 minutes. During this period stretch the muscles that are going to work - particularly the long muscles in your legs, arms and back. This will act as a precursor to accelerating your heart rate. Always cool down for 3 to 5 minutes after your exercise. This will allow your heart rate to decelerate and gradually return to normal without putting undue stress on its muscle structure. Remember you need to look after your heart it's a pretty important part of your daily life and you have probably been taking it for granted!! The exercise period between warm up and cool down can be as long as you like. It should however be not less than 20 minutes of continuous exercise. This should occur at least 4 times a week as an absolute minimum. It is also better to keep a constant routine of regular weekly exercise as a way of life rather than a short burst of high intensity activity. Do not overstress your heart. The rule of thumb is as follows. Your heart beat should be accelerated to not less than 60% or more than 80% of its theoretical maximum. This maximum is age dependent. You calculate your optimal heart rate as follows:- Subtract your age in years from 220. For example if you are 45 years old, 220 - 45 = 175. 60% of 175 is 105 and 80% of 175 is 140. Your optimal exercise heartbeat range is therefore 105 beats/min minimum and 140 maximum. Aim for the lower end for maximum effect, particularly if you are exercising for short durations. Sustained even heart beat is better all round than a rushed "spiky" peaked heart rate. Make a conscious effort to breathe deeply while you are exercising. We women tend to deposit fat around out thighs and buttocks. Men tend to put fat around their stomachs and their lower backs - often termed "love handles". Below you will find links to some exercises that can be done at home to help tone your hips, thighs, butt and abdomen. Remember these are toning exercises to give you shape. You still need to do aerobic or cardio exercises. Butt Workout Abs and Back Hips, Butt and Thighs Exercise for Your Abs |
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