Obese Britain Summer 2015.pdf

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.
Photograph: iStock
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