If lack of time is stopping you from exercising then doing a 20 second all out sprint just three times a week has been shown to reduce your risk of diabetes and increase aerobic fitness. Try this… three times per week, walk at a moderate pace for 9 minutes, then sprint for 20 seconds as fast as you possibly can. If you have back, joint, knee problems or just hate running, use a bike instead. If you haven’t exercised for a while get a quick check up with the doc before starting.
If you’re carrying a little more body fat than you should, losing just 3% of it means you’ll be:
- 20% less likely to die prematurely (of any cause).
- 30% less likely to die of complications caused by diabetes
- 40% less likely to get obesity related cancers
If you want to know roughly how many calories you’re burning while sitting and reading this post do this simple sum.
Ladies – body weight in kilos X 22
Gents – body weight in kilos X 24.2
This is called your resting metabolic rate, and it drops by up to 5% per decade after the age of 40 – unless you stay active and exercise regularly.
Try preferred exertion training if you struggle to stick with exercise. When you jog, walk, cycle, or swim pick a pace that you can maintain for about 20 minutes. It’s a stress-free way to work out, you’re more likely to stick with it, and you’ll be training at a a healthy 70% of your maximum heart rate.
It’s like saying a tonne of bricks is heavier than a tonne of feathers. The difference is that muscle is much denser; so, if you shed fat and build muscle, your weight might not change much – but your shape will, so will your metabolism, and in ways you’ll probably like a lot! Ladies especially, don’t fear the dumbells – they are your friend when it comes to getting rid of the wobbly bits you don’t want to take on holiday.
Using the lat pull down machine won’t help you do chin ups. And bench press won’t really help with push-ups, why? Because the body activates muscles differently when working against a fixed resistance (like the floor in a push up) to a movable resistance (like a barbell in bench press). It’s worth knowing because moving your body weight against a fixed resistance generally puts less shear and compression on joints, and is normally more useful for improving your strength in a way that makes day to day living easier.