Exercise That's Best For You

We all know exercise is best for us, but how many of us really do get down to doing it? It takes a principled, focused and determined person to stick with the program. I know of a gentleman who religiously exercises daily that it’s now second nature, like breathing in oxygen and a big kudos to him. I hear well deserved words of praise and admiration from people checking out his V-shape and toned body, oohs and aahs of “oh, you look so wonderful” ,“how did you do it?”, “amazing, great job”, but how many can do the hard work that comes with the terrain. Nothing good comes easy, but if we stop to think of the long term benefits, especially when we are much older, I would say it is a culture well worth it.

Some benefits of exercise include; great heart health, stronger bones, improved function of the immune system, release of the ‘feel-good’ chemicals (endorphins) in the brain, good bowel movement, increase in muscle mass which in turn burns calories,  prevention and reversal of  insulin resistance, reduction in blood sugar and of course good body shape. So, why aren’t we making it a priority? It is important to note here that we shouldn't get too hung up on our weight – we want to lose fat, not just weight. A kilogram of fat takes up about five times as much space as a kilogram of muscle. So as your fat levels decrease, your muscle mass increases and you will begin to look slimmer, but you will still be at the same weight.

If you go on a severely restrictive diet, and I dare say there are many out there now, your body goes into survival mode. This is a stress in itself and your body will go all out to hold on to body fat for protection. No doubt, you will lose weight, but it will mainly be muscle and water and some fat. Muscle is metabolically active and needs fuel (calories) to maintain it. Therefore, the more muscle you have, the more calories you consume and more fat you will burn. Note of caution: Do not over eat! There you have it, I have given the secret to why men find it easier to lose weight faster than women – they have more muscle! Also the male hormone, testosterone helps them build muscle faster through exercise. So next time you see a fat man, you can immediately guess that fitness in not his forte and oh what a sheer waste of testosterone (men…that was a joke). Exercise alone cannot do the job, it will make a big difference though, but making lifestyle changes does really get the job done.

So we need two types of exercise: cardiovascular and resistance training to burn off fat and build muscle. Cardiovascular only helps burn fat eight hours after exercise while resistance training continues to burn fat even when you are asleep. Our bodies are very clever and it quickly adapts to exercise. So if after four weeks you start to get discouraged, it means your body is more efficient and uses less energy to perform the same activity. The trick is to continually change the type of exercise or increasing your intensity, for example, walking to running to cycling etc.

Exercise types are general aerobics, dance aerobics, yoga, Pilates, t’ai chi, weight training, press-ups or lunges.  The aim is to get exercise into your life not turn you into a fitness freak. If you have not exercised for a while, join a gym in your area where you’ll be made to start off very gently and build up gradually. Following these tips will help: warm up for about five minutes; always cool down after exercise with stretching movements; choose an exercise routine that fits in with your life; if you plan on exercising in the evening, do it straight after work, think ‘activity’- walk up the steps instead using the lift at work; plan walks with friends or family; go for a brisk walk with your dog; get yourself a slimmer you photograph to spur you on. Try this exercise routine for three months. Remember to record your measurements as you go along and reward yourself handsomely (not with a large bowl of blue bunny ice-cream – oh no!) when you achieve your goal. GOODLUCK!