Good Housekeeping (UK) - - Good Health -

Ex­er­cise can help you with the win­ning for­mula of burn­ing more calo­ries than you’re putting in – for ex­am­ple, 30 min­utes of run­ning burns about 300 and ten­nis about 200 – but don’t opt for aer­o­bic ex­er­cise alone. Re­search shows that a com­bi­na­tion of aer­o­bic ex­er­cise and re­sis­tance train­ing is most ef­fec­tive for weight loss in women. ‘In­clud­ing weights or body­weight ex­er­cises is vi­tal be­cause we lose mus­cle as we age,’ says Caro­line Sandry, per­sonal trainer and Pi­lates teacher (car­o­li­ne­sandry.com). ‘Mus­cle burns more calo­ries than fat so we need to main­tain it for both daily func­tion­ing and stay­ing a healthy weight.’ And don’t be a slave to the scales. ‘When you start be­com­ing leaner by gain­ing mus­cle, mea­sur­ing your waist, hips and thighs each week is a far more ef­fec­tive in­di­ca­tor of how your body is chang­ing,’ says Caro­line. ‘Those mea­sure­ments will go down, al­though your weight might not change dra­mat­i­cally.’


‘Brisk walk­ing pep­pered with re­sis­tance ex­er­cises, such as squats, step-ups and lunges, will bring amaz­ing results,’ says Caro­line. ‘Stop ev­ery few min­utes and do a set of 10 leg ex­er­cises on each leg. Get your­self a step counter and set your­self a weekly goal. For ex­am­ple, add 4,000 more steps a day to your usual av­er­age, then 6,000 the fol­low­ing week. Write down your to­tals to chart progress.’ ‘Va­ri­ety is key to weight loss,’ says Jo Gray, sports psy­chol­o­gist and life­style con­sul­tant (liv­in­gre­treats.co.uk). ‘If you do the same ex­er­cise at the same pace over and over again, your body be­comes ac­cus­tomed to it and your fit­ness and weight-loss gains will plateau. Plan out your week to in­clude a long walk, a swim, a short, fast walk, a yoga class and some high-intensity in­ter­val train­ing (HIIT) – ef­fec­tive for weight loss. Check Youtube for be­gin­ner’s work­outs.’


Re­live your child­hood and skip. It’s a se­ri­ous calo­rie burner (around 600 per hour) and leg-strength­ener. Af­ter warm­ing up, aim for a to­tal of 10-15 min­utes with short rests in be­tween.

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