Fit for life

Shape (Singapore) - - From The Editor’s Desk -

When I was in my 20s, I could wolf down co­pi­ous amounts of food with­out it im­pact­ing my weight. I had a healthy ap­petite and a healthy me­tab­o­lism, too. In the good old days, I re­mem­ber hav­ing two serv­ings of rice for lunch some­times be­cause one didn’t fill me up.

Of course, it is now com­mon knowl­edge that basal meta­bolic rate drops as we age. Ac­cord­ing to the Amer­i­can Coun­cil on Ex­er­cise, it de­creases one to two per cent per decade. Per­son­ally, I started feel­ing it when I en­tered my 30s. I had to ex­er­cise a lit­tle more to main­tain my weight, and cut down slightly on my food in­take.

Los­ing mus­cle and bone mass hap­pens as we age as well. Now that I’m in my late 30s, I’ve switched my fit­ness rou­tine and do more strength train­ing and weight bear­ing moves in­stead of just car­dio-based ac­tiv­i­ties. This al­lows me to con­tinue to build and sus­tain mus­cle as well as bone mass.

This is why I’m a big fan of high-in­ten­sity in­ter­val train­ing (HIIT). It builds strength and en­durance. Plus, re­search has shown that, thanks to ex­cess post-ex­er­cise oxy­gen con­sump­tion, it torches calo­ries long af­ter the work­out is com­plete. In lay­man’s terms, this refers to the ad­di­tional calo­ries you burn af­ter ex­er­cise while your body is re­cov­er­ing back to its nor­mal rest­ing state.

So if you’re look­ing to lose ex­cess ki­los, HIIT is def­i­nitely the way to go. Need rec­om­men­da­tions? We tested a bunch of fat-burn­ing fit­ness classes, in­clud­ing those that in­cor­po­rate train­ing at high in­ten­sity. Check out the list on pg 42 in this is­sue’s Slim And Trim weight-loss spe­cial, which also has nu­tri­tion and life­style ad­vice. Happy read­ing!

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