Obese Britain 2015.pdf

All these pitfalls do not mean you should not start
to exercise. It is all about giving your body the
opportunity to adapt and strengthen to cope with
the loading.
Muscles condition quite quickly over about four
to six weeks. Tendons and bone takes a bit longer,
about eight to 12 weeks. Start by walking and
other low impact exercise, like running on a cross
trainer. If you feel running is the easiest, quickest
and cheapest route for you then please start very
slowly. Build your walking to a brisk 30 minutes
daily then, at week three or four, add in a 20
second jog every three minutes. Gradually build
the jogging time and reduce the walking over a six
week period to allow the structures to adapt to the
increased loading. Be patient!
The best form of exercise for you is the one you
will enjoy and stick at. It has to become a regular
fun habit, not a painful miserable chore, or it will
only be short lived and achieve
nothing but give you pain and
a sense of failure. Set the
goals small, be realistic
and build slowly.
Good luck!
7morning
exercises to
start your day
For many people exercise is not a priority. But the
importance of movement is vital, especially for those
who lead a sedentary lifestyle.
Experts have found that a mere 30 minutes a day is enough to
ensure a steady weight loss and healthy heart, but which exercises
burn the most calories?
1
Swimming.
You can burn 650-700 calories per hour at your
local swimming pool! Swimming burns a lot of calories because
it forces you to use your entire body, not just your legs!
2
Skipping.
An hour of skipping burns up to 750 calories.
Jumping for 10-20 minutes before you start your work out is
the perfect warm up. The effort it takes to jump rope for 10
minutes is the equivalent of running a mile in eight minutes.
3
Running.
You either love it or hate it, but it’s a great way to
burn a lot of calories. It’s as easy as walking out of your front
door and starting. You don’t need a lot of equipment. It burns
about 550 calories per hour.
4
HIIT
(high intensity interval training). HIIT involves
short quick routines that are done at a fast pace, and you
must alternate different exercises with no rests in between.
You’ll only have to do about 20 minutes to burn around 300
calories, without any cardio at all. You might do jumping jacks for
30 seconds, then hit the floor and do 10 pushups, then jump back
up to do 30 seconds more of jumping jacks, followed by 15 squats,
then 25 sit-ups. This is a great workout for the winter when you’re at
home or if you don’t have a lot of time.
5
Kickboxing.
This is an excellent full body workout. The
cardio-conditioning element of kickboxing is one of the most
effective ways to burn fat—especially that stubborn belly fat
that’s associated with an increased risk of heart disease, diabetes
and some types of cancer. It’s a fun way to burn calories and get
out your aggression. This is great for building muscles as you do
your cardio.
6
Cycling.
This is a fun sport you can do year round,
and as well as decreasing body fat, it increases
cardiovascular fitness, muscle strength and flexibility. In
the winter you can do spin classes, and in the summer you
can get out and go on long bike rides. You can burn about
500 calories per hour.
7
Aerobics class. There are a lot of
different kinds of classes around such
as body pump, step, Zumba, circuit
training, barre. Whichever one you choose
to go to, you can burn around 500-
700 calories per hour if you really
work hard.
About the author
Mark Buckingham is director of Witty, Pask &
Buckingham Chartered Physiotherapists, one
of the UK’s leading physiotherapy clinics.
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