Except you’re injured or have valid health reasons, you have no excuse not to exercise 🙂
For example, if you don’t have access to a gym, you can workout at home, outdoors or find an exercise class in a studio or venue. No matter how busy you are, you can (and should) make the time for things that are important to you… exercise should be one of those things.
Everyone has specific reasons why they go to the gym, attend classes or use home workout DVDs. The most common reason – to lose weight and get fitter.
To reach your goals, try to get a mix of the following:
Be reminded that if you think endless cardio eg running for 2 hours everyday will give optimum results, you have to change that train of thought.
Last week’s post (Read HERE), highlights that variation and continuously challenging the body = very important.
- On the Gym Floor
Treadmill, Bike, Rower, Cross Trainer/Elliptical
Spin, Step, Aerobics
|I teach 4 spin classes a week.
Running, Power Walking
- At Home
DVD or YouTube
This is not pure cardio, it also involves using resistance your bodyweight or free weights but is not
pure strength training.
I had an interesting conversation with a fellow Trainer last week. He told me a member of the gym stated she does strength training 3 times a week… he asked her what she did during those sessions, she said ‘Body Pump’ not strength training, it’s a body conditioning class and improves muscular endurance. You might get some strength gains but nothing like strength training.
Once you are able to perform more than 15 reps, without rest, you are working more on your endurance.
Fitter London Kettlebell Classes (See full timetable here), Body Conditioning, Les Mills (Body Attack, Body Pump)
|Fitter London Kettlebell Class
Bodyweight Drills e.g Burpees, Mountain Climbers, Squat Thrusts, Jump Squats, Tempo Squats, etc
- At Home
Insanity Workout (see below), Matt of Fitter London’s vlogs on iVillage (Check them out HERE), Tae Bo, P90x
This is my favourite… I love seeing a big and positive difference in my strength… it’s very empowering.
Unsurprisingly, a lot of women think strength training will result in adding bulk and “looking like a man”, I used to think the same thing. Strength Training with a good diet (lean protein, unprocessed carbs, etc) is very beneficial.
Check out this ‘I Love Strength Training’ blog post from last year, it explains shows why strength training is important.
- On the Gym Floor
Free Weights and Resistance Machines.
It is quite difficult to find a class based solely on strength training but Fitter London run such a class. It’s called ‘Kettlebells for Strength, Size and a Sixpack’ and of course, I love it!
|Yep, that’s me. I was working hard as always 😉
Free Weights and Bodyweight
- At Home
Free Weights and Bodyweight, DVDs eg ‘Step By Step Strength Training’
OR Contact me for a customised Strength Training Plan today.
Always make sure you warm up for at least 5 minutes at the beginning of your workout (classes and DVDs always include this) and cool down and stretch at the end.
I’ll be honest – I prefer working out with a friend or in a class. So, if you don’t have access to a class or are not comfortable training with people, why not try working out at home (eg a DVD) with a friend? You’ll feel enjoy it more and you’ll motivate each other… definitely!
As always, if you have any questions… please ask 🙂
- Aim to exercise at least 3 times a week
- I know I promised videos but it’s my birthday week and I’ve been lazy and greedy (sorry!)
- I’m going to upload Fitter London (or Matt’s iVillage) videos for now until I get the chance to focus on good videos and not rush jobs
Please ask me any fitness questions and if there are any specific videos or fitness help you’d like – let me know!
Better Late Than Never! I’m feeling a little better, thanks so much for your comments 🙂
Ok… we’re halfway through this challenge and and I know some of you ladies aren’t exercising.
Truth is – You definitely can see results by eating well and not exercising but exercise is important for many reasons:
- health of course
- exercise, when done correctly (and not to the point of overtraining) can help accelerate weight loss which I know is a more attractive reason to many 😉
Try not to use the usual excuse of “I don’t have the time”. If something is important, we’ll always make the time. A 30 minute intense workout 3 times a week is enough.
– If you’re a stay-at-home Mum, I know I’m not one and haven’t experienced what you have but you are allowed some time to yourself – to shower, to eat, to relax and to exercise 🙂
– If you work crazy hours, I understand. Between 2003 and 2005, I worked 2 hours away from home and always visited my Mummy in hospital after work. My days started at 5.45am and I got home at 10pm Monday to Friday! I was really tired during the weekends and exercising was the last thing on my mind BUT… I finally made the time after a year of absolutely no exercise. I drove straight to the gym before or after visiting my Mummy at least 2ce a week.
For the next four weeks, I am going to focus on home workouts and will upload videos on youtube. They will all be 30 minutes long (including warm up, cool down and stretch) and yes I promise 100% this time.
I am so so sorry – I will update this tomorrow (Wednesday).
Until then, check out Fitter London’s Matt Whitmore’s video logs –>HERE<--
If you watch the videos, please leave a comment there (iVillage) 🙂
Matt’s Facebook Page: http://on.fb.me/Matt-Whitmore
Fitter London on Twitter: http://twitter.com/FitterLondon
PS I’m in a few of them 😉
Most recent is:
video platformvideo managementvideo solutionsvideo player
Just read this comment from Waffarian, “But I would love to jog more often cos the only time I lost a lot of weight (do you remember? it was also on a challenge with you! ah, it was wonderful!”
It took me back to me of my other blog from years ago… it was one of my 2 main blogs when I blogged as LondonBuki. And I called it, “I Will Be F-I-T”.
Anyway, enough about me… this challenge is all about you 😉
I’ll try to include at least one running or cycling session to each week’s fitness post.
This week… TRY your hardest to exercise at least 2ce this week. 3-4 times a week if you can…
Some options include:
- A 30 minute run (or power walk) at a steady pace. If you have light dumbells, hold them in your arms while power walking to challenge yourself. Run/Walk on the treadmill or outdoors (make sure you’re wearing good running trainers).
Intensity: On a scale of 1-10 (10 is the hardest possible), you should be running/walking at 7.
Alternatives: Cross Trainer or Bike.
At the end of your run, finish up your session with planks. 4 sets of 30s planks.
– Start by lying face down on a mat (preferably) or grass, resting on your forearms with your palms flat on the floor.
– Push off the floor, raising up onto toes and resting on the elbows (make sure they are bekow your chest).
– Keep flat and straight like a plank of wood. Flat back, straight line from head to heels
– Tilt your pelvis and focus on squeezing (contracting) your abdominals – this will help prevent your bum from sticking up in the air or the opposite – your hips dropping low towards the floor.
– Also squeeze your bum and your whole body.
– Hold for 30s, rest. Repeat 4 times.
- Workout detailed in week one… Read HERE.
- If you have access to gym classes: 1-2 spin classes
- If you have access to gym classes: 1-2 body conditioning classes
- A dance class (eg Zumba, I read on Bella Naija that they are now running in Lagos)
- A yoga or pilates class… again if you have access to them
As for any workout session, make sure you warm up & mobilise your joints before *and* cool down & stretch after.
Strength Training sessions coming up next week 🙂