By now, those of you who have embarked on a weight loss New Year’s resolution, and are still sticking with it, may be reaching a point where you are not quite sure how to proceed when it comes to the ‘right’ type of exercise that you should do to help with your weight loss or fitness goals. Which exercise, how much exercise and how intense should it be?
There’s so much information around, that it’s hard to know what to do. So what’s the difference between all the choices of exercise you can do and what do you want it to do for you?
Broadly speaking, there are three 3 types of exercise –
1. Cardiovascular exercise, which builds stamina by working the heart and lungs. It is also known as aerobic exercise. Examples would be – walking, running, cycling, ball/racquet ball games, swimming, dancing, jumping and movement of the body of any kind mostly in a forwards or upwards direction.
2. Strength exercise, which works and strengthens the muscles, tendons, ligaments and bones by exerting force against them. It is also known as toning, weight training, weight lifting. These are exercises that use free weights (dumbbells and barbells) or machines in the gym or at home or those that use your own bodyweight with minimal equipment or none, such as push-ups, sit-ups, squats.
3. Stretching exercises, which work on lengthening the muscles, are also known as flexibility or suppleness and examples would be yoga and pilates. If your goal is primarily weight loss, then cardio does burn more calories in the short-term, and it should form a major part of your weight loss plan, however, this should be closely followed by strength training, and always with some stretching work.
Weight loss does not come easily to most, therefore a varied cardio programme 6 days per week integrated with strength work on 3 of those days, will see a definite contribution to weight loss efforts. However, the majority of the weight loss result will come from the correct diet and without this, exercise alone is unlikely to achieve the desired weight-loss. If your goal is fitness, then again, cardio should be your first choice as improvements in fitness are quite rapid when training is consistent and measured and hard enough to work you, but not so hard that you are injured or overworked. If your goal is to be stronger, then lifting weights would be your first choice, but again followed by cardio work to continue the strengthening benefits onto your heart and lungs. Stretching is essential after strength work to lengthen out the contracted muscles and prevent injury.
When starting to exercise, the rule should always be duration before intensity, therefore, it’s better to start with a long walk, and build up to a faster walk, then a slow run and then a faster run. Many people make the mistake of starting off at too difficult a level, literally running before they can walk, which leads to giving up because they can’t sustain the intensity or they injure themselves. Some exercises require strength and stamina and suppleness, although not always in equal measure, so it’s better to have a look at what your weight loss goal is before deciding on the exercise routine that you are going to follow.
However, a major factor is your own personal preference and enjoyment as this means you are more likely to continue that exercise for life. Sometimes all exercise feels too difficult and therefore not enjoyable, however, sticking at it for about a month, will start to bring a real difference in fitness and enjoyment and the better you become at something the more you like it and so the habit will form. The thing is not to give up too quickly. Cardio plays an immediate part in accelerating weight loss when you first start, but as fitness increases, the weight loss will start to slow down, therefore, strength training is essential in preserving and building muscle mass, which is metabolically active, and therefore burns calories.
As you lose weight, strength training will give your new body shape and definition, and cardio will give you fitness with a strong heart and lungs and a feeling of well-being from increased stamina, but ultimately a total combination of healthy eating will reveal your toned muscles.
Surinder Bellamy is a REPS Level 3 qualified, insured and experienced personal trainer and life and performance coach based near Wellow and also covering Romsey and Totton areas.
For private and small group training, or talks on health and fitness, weight-loss, nutrition, stress, pre/post natal, lifestyle/ behavioural/personal goals. Contact: 07763 823699 or surinderspersonaltraining@gmail.com www.surinderspersonaltraining.com
