i chanced upon an article in LiveWell magazine the other day and thought it might interest the regular physical fitness Joe.
Make the most out of your workout time now!
(warning: long read!)
5 effective exercises to Physique Enhancement
1 Walking
Any exercise programme should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of walking shoes. It’s not just for beginners; even the very fit can get a good workout from walking. “Beginners should start by walking five to 10 mins at a time, gradually moving up at least 30 mins per session. “Don’t add more than five mins at a time. Another tip is to lengthen your walks before boosting your speed or incline,” says Boi.
2 Interval training
Whether you’re a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level, and help you lose weight. “Varying your pace throughout the exercise session stimulates the aerobic system to adapt. The more power the aerobic system has, the more capacity you have to burn calories. The way to do it is to push the intensity or pace for a min or two, then back off for anywhere from two to 10 mins (depending on how much time you need to recover). Continue doing this throughout the workout,” advises Boi.
3 Squats
Strength training is essential, say the experts. “The more muscular fitness you have, the greater the capacity you have to burn calories. Experts tend to favour strength-training exercises that target multiple muscle groups. Squats, which work the quadriceps, hamstrings, and gluteals (muscles in the buttocks) are an excellent example. They give you the best band for the buck because they use the most muscle groups at once. What makes an exercise functional is how you perform the exercise. If you have bad technique, it’s no longer functional. For perfect form, keep feet shoulder-width apart and back straight. Bend knees and lower your rear,” says Boi.
4 Push-ups
According to Boi, push-ups, if done correctly, can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time. Push-ups can be done at any level of fitness. For someone who is at a more beginning level, start by pushing from the kitchen-counter height. Then work your way to a desk, a chair, the floor with bent knees, and, finally, the floor on your toes. Here’s how to do a perfect push-up: From a face down position, place your hands slightly wider than shoulder-width apart. Place your toes or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep the glutes (rear end muscles) and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout. There are always ways to make it harder, explains Boi.
5 Abdominal Crunch
Abdominal crunch, when done correctly is a good choice to achieve that dream washboard abs. “For a standard crunch, begin lying on your back with feet flat on the floor and fingertips supporting your head. Press your lower back down and begin the exercise by contracting abdominals and peeling first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor. Be careful not to pull your neck forward of the rest of your spine by sticking the chin out; don’t hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open. It’s really important that the twist comes first because then it’s the obliques that are actually getting you up,” says Boi. But keep in mind that you won’t get a flat stomach with crunches alone. Burning belly fat requires the well known formula: using up more calories than you take in. “Crunches work the abdominal muscles; (they’re) not to be mistaken as exercise that burns the fat over the abdominals. That’s the biggest myth in exercise going,” adds Boi.
In case you are wondering who Boi is, he’s an Exercise Physiologist and Fitness instructor. His full name is Christopher Boi.
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