Vivid Your Health May 2004

Archive

May 2004

YOUR HEALTH
Lose fat and get more fit

by Bogdan Neculai
Fitness Instructor
May 2004

We hope you enjoyed last month's article on how to lose the belly and other general reductions in body fat. The next step is to maximise the results of your training programme and consider your aerobic programme.

Aerobic exercise or ëCardio' as you may know it is the method of conditioning the cardio respiratory system by using a variety of activities that create an increased demand for oxygen over an extended period of time. When you combine a consistent aerobic programme with weight training you can achieve the healthy, muscle-toned body that will help you to feel and look your best.

The formula that can be followed to design the best programme is based on the F.I.T.M. principle: frequency, intensity, time and mode. If you consider these factors you will have the ëhow to's' for your programme. Let's take a closer look.

Frequency: Have a cardio workout at least 3-4 times per week.

Intensity: Your cardio session needs to be done at a heart rate up to 60-70 per cent of your maximum heart rate (Any World Class Trainers can help you to find these measurements).

Time: The workout should last 30-40 minutes. If you can afford the time (and effort) up to 60 minutes is even better! We do not recommend that you exceed 60 minutes. Remember that quality of your session is important, with your heart rate up to 60-70 per cent of the maximum.

Mode: Choose from a range of activities to keep your programme interesting and to avoid over-training certain muscle groups. This can be jogging - inside or outside - training on the elliptical trainer (100 per cent non-impact), biking (try the high energy spin class) or any other cardiovascular activity that involves engaging as many muscles as possible.

For best results combine aerobic activity with some healthy lifestyle tips:

Avoid too much fat in your diet (remembering that to lose fat you must consume some ëhealthy fats')

Choose complex carbohydrates and avoid bread, pasta, and items with sugar

Eat a hearty breakfast and lighter at dinner

Eat less and more frequent meals

Aim to drink 2 litres of still water per day (coffee does not count!)

Get 7-8 hours of sleep per night

See you at World Class ñ a great way to fitness.

Vivid Your Health archive:

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November 2005

>>WELCOME BACK TO REALITY
October 2005

>>WHAT I DID THIS SUMMER
September 2005