Fun And Achievable Fat-burning Activities
Newcastle Herald
Tuesday January 27, 2004
IF you've decided that it's time for you to shed those extra kilos, be prepared to analyse your lifestyle and dietary habits as well as start exercising.
When you approach a trainer to help you lose weight, you could be faced with some tough questions.
You may ask yourself what you will gain from losing weight; what is your purpose for losing weight and what is important to you about losing weight?
And the most important question: Do you want to lose weight for someone else or for yourself?
What is your evidence for believing you are losing weight? (As simple as this question sounds, there are many different answers: is it the reading on the scale, the fit of your clothes, how you look in the mirror, or what other people notice and comment on?)
What is it about your current situation that is preventing you from losing weight?
What are the blocks to change? What have you done in the past that has not worked?
Is there anything to prevent you carrying through on your weight loss objectives?
Tailoring your programOnce these questions have been answered, your trainer can help you burn body fat based on how much fat you want to lose or what would be an appropriate fat loss.
Of great importance is differentiating weight loss and fat loss and explaining the benefits of maintaining lean tissue (muscle), as this is the mechanism that burns off the excess fat during activity.
A program of activity can then be worked out, taking into consideration your desired outcomes, daily work schedules, and preferred activities.
Staying motivatedIt takes approximately two to six weeks for new behavioural patterns to become habitual.
This is when you need encouragement and support from others as well as some rigour and discipline.
If the required fat-burning activities are presented as fun, enjoyable and achievable, they lose the appearance of being a chore and instead become something to look forward to.
The next step is to get moving. The more active you become, the more energy you have, the more activity you want to do.
For some, the benefits of increased activity soon go beyond weight loss. They see a change in self image, personal wellbeing, energy levels, a positive response from others, the handling of stress loads and work demands and being able to enjoy activities with family and friends.
Exercise burns fat
The best exercises for fat loss are those that maintain a heart rate at 60% to 70% of maximum for an extended time period (greater than 10 minutes).
This is known as cardio activity.
Your heart rate range is calculated thus:
220 - age = approximate
maximum heart rate
Example: 220 - 35 = 185
60% to 70% of 185 is 111 to
130 beats per minute
There are a number of recreational activities suitable for burning fat.
They include fast walking; jogging; running; cycling; swimming; rowing; skipping; tennis; football; soccer; hockey; volleyball; touch football; aerobics; body combat; boxercise; step classes; pump classes; walking the dog; roller blading and playing with the children.
If you are looking for a personal trainer or would like to workout in small groups, The Forum Private Training Studio offers customised programs and measurable results as you go.
For a free trial visit, please call 49217001 (conditions apply).
Article supplied by The Forum Sports and Aquatic Centre at The University of Newcastle. Adapted from Health, Lifestyle, Fitness magazine. Web site: www.newcastle.edu.au/sport. Phone (02)49217001.
© 2004 Newcastle Herald