30+-minute workouts

PERFECT FOR RAISING ENERGY LEVELS, BOOSTING METABOLISM, BURNING CALORIES AND HELPING TO TONE ALL YOUR MUSCLES, A COUPLE OF LONGER STRUCTURED WORKOUTS SHOULD MAKE YOUR WEEKLY TO-DO LIST. THE RISE IN ENDORPHINS AND INCREASED ACTIVITY WITHIN THE MITOCHONDRIA, YOUR MUSCLES’ POWERHOUSES WILL ALL MAKE YOU FEEL ON TOP OF YOUR GAME.

IF YOU’RE HEADING TO THE GYM…

GOOD CLASSES FOR MAXIMUM FITNESS BENEFITS AND ENERGY BOOSTING INCLUDE: SPINNING

CIRCUITS

AEROBICS/ZUMBA

30-40-MINUTE SESSIONS ON CARDIOVASCULAR MACHINES SUCH AS THE CROSS-TRAINER, TREADMILL, BIKE AND ROWER WILL ALL WORK WELL TO GET BLOOD AND HEART RATE PUMPING, AND PROMPT YOUR BODY TO RELEASE EXERCISE FEEL-GOOD HORMONES SUCH AS DOPAMINE, EPINEPHRINE AND ENDORPHINS.

IF YOU’RE HEADING TO THE POOL…

ENSURE YOU INCLUDE A VARIETY OF STROKES IN YOUR SWIM. MIXING UP A FASTER PACED CRAWL WITH A MORE LEISURELY BREASTSTROKE WILL CHALLENGE YOUR CARDIOVASCULAR SYSTEM AND HELP YOU TO FEEL MORE ALERT POST-SWIM THAN JUST ENGAGING IN HALF AN HOUR OF LEISURELY “COFFEE MORNING” STROKE.

ANOTHER STRATEGY IS TO SEE IF YOU CAN COMPLETE A NUMBER OF LENGTHS IN A SET TIME, EG, TRY COMPLETING 40 LENGTHS DURING YOUR 30-MINUTE SWIM. YOU’LL BE SO ENGROSSED IN COMPLETING YOUR TARGET, IT’LL HELP TAKE YOUR MIND OFF HOW HARD YOU’RE WORKING.

IF YOU’RE A CYCLIST…

CYCLING’S A GREAT WAY TO KICK-START ENERGY LEVELS. RESEARCH AT THE UNIVERSITY OF GEORGIA FOUND HALF AN HOUR OF STATIONARY CYCLING RESULTED IN PARTICIPANTS EXPERIENCING A BOOST IN ENERGY LEVELS. IF YOU’RE HEADING OUTSIDE ON YOUR BIKE, THE GREAT OUTDOORS WILL HAVE AN EVEN GREATER EFFECT ON ENERGY.

VARY THE LENGTHS AND TERRAIN TO GET THE MOST

FITNESS BENEFITS OUT OF YOUR RIDE. HILLS ADD INTENSITY AND CHALLENGE YOUR CARDIOVASCULAR SYSTEM A LITTLE MORE, WHILE AN EASIER, FLATTER RIDE WILL STILL HELP TO BUILD A GOOD AEROBIC BASE.

IF YOU’RE A RUNNER…

TIMING IS KEY WHEN IT COMES TO MAXIMISING THE ENERGISING EFFECTS OF YOUR RUN. MANY RUNNERS FIND THE ENERGYBOOSTING EFFECTS ARE AT THEIR HIGHEST AFTER A MORNING RUN WHILE OTHERS FIND THEY ENJOY A RUN AFTER WORK TO HELP DE-STRESS. FOR MAXIMUM HEALTH BENEFITS AND TO PREVENT INJURY, ALWAYS VARY THE LENGTH AND INTENSITY OF YOUR RUNS. IF YOU’RE FEELING TIRED, ENJOY A SLOWER PACED “PLOD”

RUN – YOU’LL STILL GET

THE ENERGY-BOOSTING BENEFITS, BUT WITHOUT THE SUBSEQUENT CRASH THAT MAY COME FROM FORCING A TOUGHER WORKOUT. >>