Fitness experts say there is no magic to exercise: You get out of it exactly what you put in. That doesn’t mean you need to work out for hours each day. It just means you need to work out smartly. That said, fitness experts agree that not all exercises are created equally. Some are just more efficient than others, whether they target a number of different muscle groups, are appropriate for a wide range of fitness levels, or assist you to burn calories far more effectively
What’s The Least Amount Of Exercise You Should Be Getting?
All healthy adults are urged to get around 150 minutes of moderate-intensity exercise (30 minutes, five days a week) or – alternatively – 75 minutes of vigorous-intensity exercise per week (or three 25-minute intense workout sessions).
If you think about it, you may be able to break down the 150 minutes of activity into 30 minutes per day, five days per week. Alternatively, you could go the 75-minute route but rather doing 25-minute workouts, three days per week. The most effective way to get your recommended amount of exercise could be to lean towards the 75-minute suggestion — which means less time however more intense workouts.
Any exercise programme has needs to include cardiovascular exercise, which strengthens the heart and also burns calories. And walking is something which you can do anywhere, anytime, with no equipment other than just a good pair of shoes.
Walking is not just for beginners. Even the very fit can get a great workout from walking.
Going on a brisk walk can burn up to 500 calories per hour. As it takes 3 500 calories to lose just over a kilogram, you could expect to lose just more than a kilogram for every seven hours you walk, if you did nothing else.
Don’t go from the couch straight away to walking an hour day. Beginners should begin by walking five to -10 minutes at a time, slowly moving up to at least 30 minutes per exercise session. Don’t increase your workout by more than five minutes at a time. It’s far better to lengthen your walks before boosting your speed or incline.
Do Full-Body Workout Moves
One really popular way to get into shape is through working particular muscle groups on particular days. So for instance, on Mondays you work your arms and lift weights, and then on Tuesdays perhaps you focus on ab workouts. This is great but it’s not very efficient. What occurs if something comes up and you aren’t able to make your workout, then you completely miss working whatever body part you set aside to work for that day.
A far better approach could be doing workout moves which use your entire body in order to make sure that you’re never missing a muscle group every time you work out. Examples of full-body moves are push-ups as well as planks.
One of our go-to moves is a tried-and-true plank (which you are able to change up a lot!). We like to shake up the plank a little bit and then add moves like a passe, where you bring the opposite foot to the knee which gives you a little less stability in the move, which further initiates core engagement, particularly the obliques.
Would you like to get to grips with exercise? If you do then you need to do our Personal Training Diploma. Follow this link to find out more.