Types of exercise
While exercise works through three different systems, as illustrated below, many forms of exercise work more than one system and sometimes all three. Cycling, for example, is primarily an aerobic exercise, but also involves resistance training for the legs as they have to push against a force. Yoga is usually thought of as primarily flexibility, yet holding the poses involves a good deal of resistance training using your body weight as resistance.
You should focus on aerobic exercise (e.g. walking) and resistance training. Both these forms of exercise are most effective in helping you to lose body fat and they also assist you in preventing a regain of weight. This doesn't mean that flexibility training is any less important - you should always stretch at the end of your exercise session - but spending more time on the types of exercise that will specifically help your weight control is just good time management. Lets take a look at some popular forms of exercise and see where they fit in with this model.
Walking and jogging
Walking is undoubtedly one of the best forms of exercise you can do for your health and almost anyone can do it. Start your exercise program with walking. As you progress and if you are ready to step up your fitness a little more, you can raise the intensity building up to a jog, or increase the time you spend walking.
Aerobics classes
As the name suggests, these are primarily aerobic workouts although many will also incorporate some resistance exercises and a good class will always include a stretch at the end. Group fitness classes are an excellent way to motivate you to exercise a little harder-the combination of uplifting music, guidance from a qualified instructor and the group atmosphere makes classes fun and effective, Don't be put off by the old 'leg-warmers and thong leotards' image! Times have changed and there are now classes to suit everyone—choose from aerobics, step, boxing, martial arts or circuit training. Classes are run in health clubs, leisure centres, universities and local halls all around the country.
Cycling
If you love to get outdoors and to exercise alone, then. cycling may be for you. Cycling is primarily aerobic exercise hut also involves some resist-ance training lor the legs. The downside is that you will need to invest in a decent bike and helmet—cycling shorts and shoes are also a good idea. Once you are geared up and ready to go, this is an excellent torm of exercise to keep burning the kilojoules and preventing weight regain. Of course this needn't be a solo activity—try getting the whole family involved on the weekend or join a cycling group in your area for organ-ised routes and social contact. The other option is to go along to an indoor group cycling class at your local health club. These are instructor-led with motivating music to inspire you to give your best.
Rowing and kayaking
A good option if you live near the water and like to be outdoors. Rowing and kayaking mainly provide aerobic exercise, but since you are also using both upper and lower body strength you incorporate a good deal of resistance training at the same time.
Tennis, squash and other racket sports
These sports provide effective aerobic exercise, plus the social aspect lielps you to keep it up. If you have never played before, book yourself in tor a program of lessons-then you'll meet fellow beginners to play with on a regular basis.
Golf
While not as intense as some of the other forms of exercise, golf does lake a long time to play and can be a great way to assist your weight loss. Of course, you need to walk to gain the benefits so leave the golf buggy at the clubhouse!
Weight training
The people who really need to weight train are not the young guns spotted pumping iron at your local gym, but the rest of us. As you already know, increasing your muscle mass raises your metabolic rate and helps you burn more tat all of the time, but did you know that weight training also strengthens your bones and can help to prevent weight gain as we age? This means that weight training is important for women approaching menopause, those at risk ofosteoporosis, seniors and anyone who wants to control their weight. Health clubs now have sophisticated equipment that ensures you train effectively and safely— or you can work with resistance bands or join a weights-based group exercise class.
Team sports
It you enjoy the competition and camaraderie of team sports, then find a local team playing whatever sport you fancy You could try soccer, netball, hockey, basketball, rugby or baseball. All these are great aerobic training and clubs often have a training program that also incorporates resistance and Rexibility training.
Pilates and yoga
These classes focus more on flexibility but have a good element ol resistance training-as you will know if you have ever tried to hold a yoga pose or taken part in a Pilates class. They have very little aerobic benetit, however and, while they are a good addition to your exercise program, ensure that you also include some form of aerobic training. That said, there are different forms of both classes-for example, Ashtanga yoga is far more energetic and demanding than other more relaxing and meditative forms ot yoga.
Swimming
Water provides 15 times more resistance than air. For this reason working out in water can be extremely effective. lf you are very overweight or suffer from arthritis or other injury, getting in the water offers a safe and effective means of exercising. The water supports your body weight, your muscles work against the resistance of the water and you won't feel sore afterwards (muscle soreness comes mainly from muscles lengthening under resistance-in water the opposing muscle takes over so muscles only ever have to contract against the resistance). You can choose from swimming laps or joining an aqua aerobics class in which an instructor will lead you through a series of exercises in the water.
Dancing
Dance classes are a fabulous way to get active. Not only are they lots of fun but many are also a great way to meet new friends and socialise. Any kind of dancing is suitable - choose from jazz, salsa, Scottish dancing, line dancing, ballet and ballroom - the choise is endless. See what appeals to you and what is available in your area. The advertisements in the back of your local newspaper are a good starting point.