general well being
How Much is Enough?
So you know you want to start exercising but if you don’t know what you should be doing or how much of it, where would you even start with your health and lifestyle transformation? In this month’s article I will give you some tips and info that should help.
Australia is the leader in world obesity (wow! What a fantastic thing to come first inL ),with over 66% of the population affected by being overweight. The average non active person gains 8-9 kgs (mostly fat) from the age 18-55 & a further 1-2kgs each decade after that. So it quickly becomes evident we need guidelines to lose weight and also maintain weight.
To prevent this weight gain, it is recommended you partake in 2½-4 Hours of exercise a week at moderate to vigorous intensity. This includes some form of weight bearing and cardio vascular 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 blood stream. This also decreases the probability of you falling ill, increasing your life expectancy and the quality of your life.
To lose weight we would have to work a little harder, as the above would only counteract our natural weight gaining pattern. So, about 5 hours or more is generally associated with significant weight loss. Not forgetting a decent eating regime.
So we need Cardio vascular training, running, walking, jogging, dancing, group fitness or weight machines would achieve this type of work out. Remember we said moderate to vigorous so ensure intensity is factored in. This is why Group Fitness or Personal training is recommended, as when we train alone we have the tendency 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 heavy but still able to hold a conversation, so our heart rate has increased but we feel ok.
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.
Getting fit and a balanced lifestyle shouldn’t be hard. So move it to lose it and limit your calorie intake without starving yourself for long periods of time. Now this is so simple anyone can do it... insanity is doing everything the same way you always have...and expecting different results. Make that change today.