Our exercise factsheet
While it is true that exercise alone does not have a dramatic impact on weight loss, it does have all sorts of implications for your mood levels and general overall health.
At the most basic level exercise burns up calories that might otherwise turn into fat. It can raise your metabolic rate (which makes your weight loss programme much more efficient) and turns fat into muscle - again speeding up the rate at which your body can burn calories.
It also does wonders for your motivation, helping you to remain enthusiastic about your diet. Just including thirty minutes exercise per day can deliver significant health benefits, but remember to consult your doctor before embarking on any strenuous activity.
Getting started
So, how should you go about constructing a workable programme? You need to focus on three factors - the type of exercise you perform, the intensity of the performance, and how frequently you carry it out.
Type of exercise The two main types are cardiovascular (or aerobic) which strengthens the heart and lungs and burns lots of calories because of the continuous motion of the exercise, and resistance training which is usually in the form of weight training or callisthenics. Ideally you should aim for a mixture of the two.
Intensity This relates to how hard you work out - how fast your pace in aerobic exercise, how much resistance you use in strength training. Usually, the more demanding an exercise the shorter amount of time you'll be able to perform it. Experiment to find what works best for you.
Frequency Exercise has to be regular for you to get the full benefits. You should be training each muscle group in your body (legs, back, chest, arms) two to three times per week, with a day's rest in between, varying the exercises between aerobic exercise and strength training.
10 tops tips
- Don't be over-ambitious at the start - it's best to start small and gradually extend the length of your training sessions, rather than attempting an exhausting programme that you give up after the first few days.
- Always warm up muscles gently before starting your session and then cool down afterwards, including some careful stretches.
- Make sure you eat a balanced diet. To be fit and healthy you need to put the right fuel into your body.
- Try to surround yourself with like-minded people. If you have a circle of friends who are following healthy lifestyles then you'll be able to encourage each other with help and support.
- Get rid of any junk food and make sure you have plenty of healthy snacks around you. Creating a healthy environment is one of the best things you can do to ensure you stay on track.
- Take every opportunity to exercise, even if it is simple things like walking more instead of using the car. Improving your fitness is a lifestyle change, not just a momentary interruption.
- Don't become dependent on machines or equipment for your exercise programme. Build up a selection of exercises you can do on your own, and when all else fails you can always go for a good walk.
- Aim to work out regularly, with two to five sessions a week, each one lasting between twenty minutes to an hour.
- Vary and experiment with the types of exercise you include in your programme. The more you enjoy your exercise sessions the more motivated you will be next time.
- Don't be afraid to ask the professionals, such as qualified fitness instructors down at the local gym.
Copyright 2010