Why do so many different exercises? In the third week of our fat-destruction programme, Gary Dawkins, of Creative Conditioning, provides the answers.
What forms of exercise should you do for long-lasting weight loss and fast fitness improvements?
A combination of aerobic exercise, interval-style exercise and resistance exercise is best.
Why aerobic exercise (low effort exercise)?
• It is low-effort, so less willpower is required.
• It includes day-to-day activities around home and work such as taking the stairs rather than the lift.
• It is lower-intensity so is easy on the joints and muscles while they become stronger.
• Some form of exercise is better than no exercise.
• It still elevates the heart rate, so burns calories and keeps the heart strong.
Why interval-training exercise (high-effort intermittent bursts)?
• It is a very efficient form of weight-loss exercise. More calories are burned during the exercise and long after the exercise has finished.
• The exercise sessions are a lot shorter. That is important when we all have time limitations.
• Cardiovascular fitness improvements are faster, because the heart muscle is stressed to a higher level.
• Some lean muscle is generated as moderate and fast-twitch muscle fibres are recruited; these are the muscle fibres that grow.
Why resistance exercise?
• It develops muscle and muscle is the "engine" that burns fat.
• It burns calories while completing the exercise session.
• It makes the heart ventricles stronger.
• It is important for maintaining and developing strong joints and bones and preventing the onset of osteoporosis.
• It strengthens the muscles, joints and bones so we can perform more efficiently and effectively at our aerobic and interval training exercises.
The programme
E1: (Endurance 1): Walk at a moderate pace on the flat for 15 minutes or bike for 20 minutes on the flat or aqua jog for 20 minutes.
E1A: (Endurance 1 Advanced): Walk for 40 minutes with hills included or bike for 40 minutes with hills included or aqua jog for 30 minutes and swim lengths for 15 minutes.
E2: (Endurance 2): Walk for 40 minutes and power-walk (as fast as you can) every second lamppost or jog 3 minutes and walk 3 minutes for 40 minutes or bike 3 minutes fast and in the highest gear for 5 minutes and cruise for 5 minutes for 40 minutes.
E3 (Endurance 3 Advanced): Complete E2 plus jog a total of 10 minutes or bike up a hill for 10 minutes at the end.
BW1 (Bodyweight 1): Complete bodyweight squat (photo 1) for two sets and 8-15 repetitions each set, complete flat press-ups on floor and on knees (photo 6) for two sets of 6-12 repetitions each set, complete standard dips (photo 7) for two sets of 4-10 repetitions.
BW2 (Bodyweight 2): Complete bodyweight squat (photo 1) for 3 sets of 15-20 repetitions, complete forward stationary lunges (photo 2) for 3 sets of 12-18 repetitions, complete 2 sets of side lunges (photo 3) for 12-20 repetitions, complete 2 sets of incline full press-ups (photo 4) for 10-20 repetitions, complete 2 sets of standard dips (photo 7) for 10-15 repetitions.
IN1 (Interval 1): Choose a staircase that has about 100 steps and complete a power walk up by stepping on every step and then walk back down slowly (complete this 4 times).
IN1A (Interval 1A): Complete IN1 6-8 times and run some (or all) if you can.
S1 (Stretch 1): Spend 15 minutes stretching today: stretch the hamstrings (back of the upper legs), the calf muscles, the chest and the back.
C1 (Core 1): Complete 3 sets of straight-back sit ups (see photo) for 6 to 12 repetitions, complete 2 sets of lying abdominal leg cycles (see explanation) for 2 sets of 10-20 repetitions.
C2 (Core 2): Complete 4 sets of straight-back sit ups with twist (see photo) for 14-30 repetitions. Complete 4 sets of leg cycles advanced (see explanation) for 20-36 repetitions.