Boost the burn!

As an expert in the field of weight management I was approached by BEFIT MAGAZINE for my seven top tips to increase the amount of caloires burnt during a gym workout, I thought I would share them with you!

 

1.       Mix it up.

When resistance training perform an upper body exercise followed by a lower body exercise. This makes the heart work harder by pushing oxygenated blood upwards initially then immediately to the lower body. For example: Tricep pull down à Leg press àChest pressàLeg curl

2.       Incredible Intervals

A workout routine including high intensity cardio followed by moderate intensity periods will increase calories burnt and cardiovascular fitness. After warming up attempt 2 minutes at an intensive pace, return to usual pace for 3 minutes and repeat four times.

3.       Back to the school play ground.

Skipping is a full body workout. Including just 10 minutes at the end of each workout will not only burn over 100 calories but improve flexibility, co-ordination and balance.

4.       Be a flamingo.

Perform all free weight exercises standing on one leg or alternatively on a bosu ball. Not only will you boost the burn but also tone your core.

5.       Don’t wait for weights.

Performing resistance exercises prior to cardio will allow you to utilise energy stores to ensure correct technique and maximum reps and weight are performed. The body will then turn to its fat stores to burn during cardio.

6.       Work that body

Incorporating explosive entire body moves, called plyometrics into your workout will not only increase the after burn effect, meaning more calories are burnt post workout but also improve strength, flexibility and innovation of muscles. Try press up à burpee straight jump, repeat 10 times.  

7.               Don’t forget to stretch

Research has found that incorporating an aerobic stretch sequence such as 10-12 of the popular yoga sun salutations can increase strength by up to 19%. More muscle means more calories burnt throughout the day.

The outdoors is your playground

Imagine a way to keep fit which is right on your door step. Imagine a way to lose weight without paying a penny. Imagine a way to start your day feeling mentally revitalised and de-stressed. By simply embarking on regular outdoor exercise you can make these visions a reality.

We all know that physical activity is good for us, but working out in a natural environment has mammoth benefits; not only for our physical but also emotional and mental well being. Research has shown that just five minutes of ‘green’ exercise as it is commonly referred to can boost our self esteem and mood.

The government recommends we perform 30 minutes of moderate-intensive physical activity five days a week. However recent research by the BBC has shown that only 24% of us are participating in this. Leaving the majority of us at risk of heart disease, obesity and type two diabetes.

Professor Bridle, an expert in exercise psychology from Southampton University said 30 minutes a day may seem challenging for some so start low and build up. “You can get good gains with relatively small amounts of physical activity. More is always better, but less is a good place to start."

Sport coaches from Brianmac believe so little of us are exercising because of busy lives, expensive gym memberships and the belief that exercising is how we all remember P.E. at school, shivering in a t-shirt and shorts. With green exercise, meeting the recommended physical activity guidelines does not have to be miserable, the complete opposite in fact.

Exercising outdoors gives our body a natural source of vitamin D, a micronutrient essential for strong bones and reducing the risk of cancer. Furthermore green exercise burns up to 20% more calories than exercising in a gym or aerobic class, the ideal solution for those of us trying to lose weight. Researchers from the University if Essex explain that this is because the body is utilising more calories to keep the body warm as well as battling natural elements such as wind and rain. 

Jo Bartan an exercise specialist from Essex University explains that not only can a 5 minute walk in nature restore mental fatigue but also “the average membership fee for a UK health and fitness club stands at £442 a year”, meaning that cost free green exercise is beneficial to our bank accounts too.

 Tom O’Brian a personal trainer for Zest utilises the beautiful Surrey countryside when training his clients. “The uneven surfaces make it harder for the body to maintain stability therefore continuously training the core muscles” he continues to explain further benefits of green exercise “the outside is always open, you are not restricted to only working out during gym hours”.

So if you want decrease the risk of getting cancer and heart disease as well as increasing your self esteem, pull on your trainers and get exploring the great outdoors.

For more information on green exercise please visit www.zestforfitness.co.uk