Monday, 15 August 2011

Maximum Return

There's no such thing as the perfect workout because we're all very different, in terms of interests, body shapes, fitness levels, goals etc. However, I'm guessing there is one thing we all have in common - limited time for exercise?!

Commuting to work, getting at least eight hours in on the job, family commitments etc.etc all add up time wise, leaving us precious little 'relaxation/free time'.

Unless you're fanatical about working out it may well be the first thing to go when you're pushed (how dare it be! Have a word with yourself quick!!) so here are my tips for helping you get the most out of exercise in short bursts of time.

If you want to be a lean, mean fighting machine, or even if you just want to reduce body fat and feel better about yourself, you need to increase your metabolism and raise your basal metabolic rate.

When you do, it makes your body burn more calories whilst you're going about your every day tasks.

There are two types of exercise which can help make this happen. The first being CARDIO.

Steady state cardio needs to be a thing of the past. Going to the gym and sitting on a bike whilst reading a book won't get you where you want to be. Neither will swimming 25lengths doing the same stroke, at the same steady pace.

What you need to do is shake it up abit; INTERVAL training WILL get you you there if done regularly and effectively - even for 10-15 minutes at a time.

Using varied interval lengths during one session helps to challenge your CV system - and to put it bluntly you'll be knackered at the end of it.

Intervals - running, cycling,cross training, walking, swimming,skipping etc. - can range from 2 minutes flat out to just 20-30 seconds with recovery rests in between of similar lengths. So effective; try it for one month four times a week and I guarantee you'll see results.

The second type of exercise for maximum results is RESISTANCE.

Peripheral Heart Action as a form of resistance is the most time saving and effective exercise. Again you can do short bursts regularly and see results quickly. Very tiring, you'll know you've pushed yourself!

PHA involves alternating exercises between the upper and lower body in a circuit style routine with little rest between sets. Lots of fun this one too! There are so many exercise pairs you'll never get bored.

If you would like example sessions of either intervals or PHA please message me and I'll email them to you.

I'm in Cornwall for the next two weeks and loving the fresh sea air. I come every year and always work out first thing in the morning (whilst the kids are crabbing), overlooking the Camel estuary - feel so spoilt.

I'm alternating PHA and interval sessions meaning I'm able to justify the odd glass of rose in one of Rick Steins Restaurants, and go home feeling great too.

Get cracking - you'll feel so much better for it. Guaranteed.

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