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Monthly Archives: May 2016

Simple Fitness Tips

1. Mental attitude

Having the right mental attitude to fitness is critical. Your fitness goals are achievable if you have a positive attitude. Start by believing that you can get in shape and achieve the level of fitness you want.

2. Find a fitness regimen that works for you

There are hundreds of workout styles and gym classes. Do you want to do cardio fitness? Interval training? Resistance workouts? Do you want a personal trainer who can develop a personalised fitness routine for you? All fitness classes have their benefits, so do your research and find out what will work for you. Most importantly – try it out! You’ll quickly discover what kind of fitness exerciseyou enjoy.

3. Work on your fitness with a buddy

Join a fitness class or workout with a friend, sharing tips and inspiring each other along the way. It’s much easier to meet your health and fitness goals if you have a buddy motivating you.

4. Anytime is fitness time

You don’t have to hit the gym to get fit. Make the most of your commute by walking or cycling to work. Likewise, swap your chair for a fitball. Use your lunchbreaks to slot in an extra workout and your tea breaks for a stretching session. If your goal is weight loss, look for opportunities to stand rather than sitting, as this burns more calories.

5. Exercise in short bursts

You don’t have to exercise for hours at a time to have an impact. Findings from Arizona State University show that exercising in short bursts of 10 minutes, three times a day, can have similar positive effects to doing one 30-minute session, so if you can’t get to the gym or out for a run, do what you can in your available time.

6. Take the stairs

Burn calories and get a cardiovascular workout by taking the stairs instead of the lift. At home, use the stairs like a treadmill. Running up them will increase your heart rate and help you on your way to fitness.

7. Make use of commercial breaks

Add in a quick workout during commercial breaks while watching television to improve your fitness. Get up and do some squats, crunches or press-ups. Or grab a resistance band and start building up your biceps.

8. Family fitness

Make family time fitness time. Grab your partner or kids and jump on your bikes, walk to the supermarket or even play tag in the garden. Getting the whole family on board your fitness wagon will make it a lot easier to stay motivated.

9. Hydrate to the max

For optimum health and fitness, your body needs water. Studies show that water helps detox the body and can help with weight loss, so be sure to drink at least eight glasses a day.

10. Set goals

Whether you’re aiming for weight loss or just want to improve your general fitness, be sure to set SMART goals. That’s Specific, Measurable, Achievable, Realistic and Time-based. This way they’ll be much easier to reach.

11. Eat well

There’s no point in taking on board all these fitness tips and exercising your way to the perfect body if you keep eating junk food. Combine exercise [add link to Exercise article] with a healthy diet, filled with lots of fruit and veg. Conversely, a healthy diet will give you the energy you need to exercise.

12. Sleep well

Your body needs at least seven hours of sleep a night to perform at its best, so make sure you hit the hay early. You’ll be amazed by how much a good night’s rest can boost your energy levels and improve your fitness.

13. Sweat your way to fitness

Sweating might not feel like one of the best fitness tips, but it’s actually good for you in a number of ways (so long as you remember to hydrate). Sweating helps the body release toxins, increases your heart rate and helps with weight loss.

14. Be happy

We exercise better when we’re in a good mood, so put a smile on your dial and dive into that workout. And even if you’re not happy at the start of your workout, remember that exercise will change your mood so you’re far more likely to be happy by the end!

15. Don’t quit in winter

Put in the hard work over the cooler months and you’ll be looking and feeling your best come spring. Then you can enjoy summer socialising knowing you’ve done the hard yards.

16. Focus on your core

Without a strong core it’s easy to injure yourself. Doing exercises – particularly Pilates exercises – will help strengthen this area of the body and also help enhance your posture and general fitness.

17. Practise good form

Make sure you’re performing all your exercises correctly, otherwise you could hurt yourself and ruin all your fitness efforts. 12WBT Members have access to an Exercise Index, giving detailed explanations and video demonstrations of hundreds of exercises.

18. Do some interval training

Short bursts of high-intensity activity can be more beneficial than long, slow workouts. So add 30 or 60-second blocks of sprinting to your runs.

19. Embrace technology

Make the most of all the technology designed to improve your fitness. Buy a heart rate monitor so you can count how many calories you’re burning, a Fitbit activity tracker to count your daily steps, distance moved and calories burnt, and a good set of scales so you can weigh yourself regularly and find out if you’re on track with your weight loss.

20. Go easy on yourself

Health and fitness needn’t be all or nothing. No-one can keep up their routine 100 percent of the time. Instead of feeling guilty, consider approaching it as if you’re doing a test. So, 80 percent would be a great result – if you can stay on track for 80 percent of the time, you’re doing really well. Then it’s just a matter of trying to improve.

Aerobic and Strength Training

stock-vector-illustration-of-types-of-exercises-flexibility-aerobic-and-strength-training-295434236Regular aerobic exercise can help you live longer and healthier. After all, aerobic exercise reduces health risks, keeps excess pounds at bay, strengthens your heart and boosts your mood.

Healthy adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. That doesn’t have to be all at one time, though. Aerobic exercise can even be done in 10-minute increments.

And recent studies report significant health benefits from interval training, which means exercising at your near maximal intensity for short periods of 60 to 90 seconds.

For many people, walking is a great choice for aerobic exercise. In fact, walking is one of the most natural forms of exercise. It’s safe, it’s simple and all it takes to get started is a good pair of walking shoes and a commitment to include aerobic exercise in your daily routine.

Of course, there’s more to aerobic exercise than walking. Other popular choices include swimming, bicycling and jogging. Activities such as dancing and jumping rope count, too. Get creative.

Strength training can help you tone your muscles and improve your appearance. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.

Better yet, strength training doesn’t have to take as long as you might think. For most people, one set of strength exercises for major muscle groups performed two to three times a week is sufficient.

 Strength training can be done at home or in the gym. Free weights and weight machines are popular strength training tools, but they’re not the only options.

You can do strength training with inexpensive resistance tubing or even your own body weight. With proper technique, you may enjoy noticeable improvements in your strength and stamina over time.

About Weigh Loss

diet-tipsYour weight is a balancing act, and calories are part of that equation. Fad diets may promise you that counting carbs or eating a mountain of grapefruit will make the pounds drop off. But when it comes to weight loss, it’s calories that count. Weight loss comes down to burning more calories than you take in. You can do that by reducing extra calories from food and beverages, and increasing calories burned through physical activity.

 Once you understand that equation, you’re ready to set your weight-loss goals and make a plan for reaching them. Remember, you don’t have to do it alone. Talk to your doctor, family and friends for support. Ask yourself if now is a good time and if you’re ready to make some necessary changes. Also, plan smart: Anticipate how you’ll handle situations that challenge your resolve and the inevitable minor setbacks.

If you have serious health problems because of your weight, your doctor may suggest weight-loss surgery or medications for you. In this case, you and your doctor will need to thoroughly discuss the potential benefits and the possible risks.

But don’t forget the bottom line: The key to successful weight loss is a commitment to making indefinite changes in your diet and exercise habits.

How can you lose weight? With diet and physical activity. The key to successful weight loss is developing healthy diet and exercise habits. You may not like those words — diet and exercise. Don’t get hung up on the words. Diet just means eating healthy, lower calorie meals. Exercise means being more active.

Although people appropriately focus on diet when they’re trying to lose weight, being active also is an essential component of a weight-loss program. When you’re active, your body uses energy (calories) to work, helping to burn the calories you take in with food you eat.

Cleaning the house, making the bed, shopping, mowing and gardening are all forms of physical activity. Exercise, on the other hand, is a structured and repetitive form of physical activity that you do on a regular basis.

Whatever activity you choose, do it regularly. Aim for at least 150 minutes a week of moderate physical activity or 75 minutes a week of vigorous aerobic activity — preferably spread throughout the week. Keep in mind that you may need more physical activity to lose weight and keep it off.