We tend to think that in order to “get fit” we need to put on our trainers and Lycra and get jogging, stepping or otherwise forcing ourselves to get hot and sweaty. Some of us do genuinely enjoy these activities and have no problem incorporating them into our daily routines but so many others of us have tried and failed. If you fall into this latter category, don’t despair, there is another way.
When we stop our car engines they stop using fuel and we tend to think that our bodies are the same, that when we stop “exercising” we also stop using fuel; in our case, burning calories. This is not true! Our bodies are biological machines that never switch off. Even sitting reading a book or whilst sleeping we are still burning calories. To use the car analogy, our engine is constantly “idling” and consequently still using up “fuel” even though we are not consciously “exercising”.
How much fuel we are burning depends on our individual metabolic rate as well as how hard our bodies are working, so that whilst sitting after exertion, we are burning fuel faster than if we had been sitting down all day because once we have raised our metabolic rate, it takes a while to return to a lower rate. Lean tissue (muscle) in our bodies, uses more fuel, pound for pound, than fat tissue whilst at rest, so increasing muscle mass increases the amount of fuel we burn even whilst “idling”.
Everything we do, therefore, can be considered to be “exercise” in the sense that calories are being used up and if we think of it in these terms, exercise need not be a chore. Many of the things we do for fun such as gardening, dancing, DIY and even shopping, that we don’t usually think of as exercise, can help us to keep fit (and lose those excess pounds too).
If we think of sitting reading as our “idling state”, we burn three to four times as much fuel when gardening, decorating, or dancing, which is actually comparable to the amount of fuel we burn whilst doing “proper exercise” such as aerobics or jogging. What’s more we are more likely to perform these hobby-type activities for longer than a typical one-hour session of formal exercise; meaning more fuel burnt, metabolic rate boosted for longer and that all-important muscle mass increase (leading to a higher rate of fuel use whilst idling, remember).
Even sedentary hobbies like knitting can help control your weight by stopping boredom snacking!
So you see you don’t have to go anywhere near the Lycra if you don’t want to, to begin to lead a healthier life. “Hobby exercise “is just as good as ordinary exercise at producing endorphins, those “feel good” chemicals that boost our mood, immune system and reduce our tendency to “comfort eat”. For all these reasons you need not feel guilty about indulging your hobbies at the expense of “proper exercise”, wear what you like, look sporty if you like to put you in the mood and be proud of your chosen activity. Throw yourself into it and feel the difference!
Last year the New York Times published an article titled “I Put in 5 Miles at the Office“, covering the use of treadmills at work. Unlike many companies who have facilities to exercise on location for employees, this article features workers who have treadmills in their cubicles instead of the traditional chair and desk.
The ability to burn 100-130 calories per hour while walking at speeds slower than 3 kph is what many people need to lower their body fat, cholesterol and overall, start down the path towards a healthier lifestyle. These do of coarse take into account the need for a proper diet and continued exercise while not in the office.
For management, the ability for workers to blow off steam, either at their desk while work-walking, or in a specific room with treadmills that workers can use before work, during lunch breaks or after work has a two-fold effect. The first effect is that they are less likely to be agitated at work when they have a productive way to work off excess energy. The second effect is usually a result in lower health insurance premiums due to more in shape, healthier workers.
Workers benefit by walking and running at work directly, as they can enjoy a healthier lifestyle, but moreover, the ability to incorporate exercise time with an office treadmill means more time with their families and friends or on the golf course forming business relationships. Without the need for workers to get up an hour or more before work, or spend an hour or more after work to get their exercise in, using a treadmill at work frees up to two hours of the day to spend with family and friends.
While office treadmills won’t replace a traditional desk and chair for most people, it’s a great alternative from time to time, as is having a room dedicated to treadmills. The end results are happier, healthier employees and employers who don’t have to spend as much on rising health care costs.
How many times have you been awestruck by that 6 pack studded model on a fitness magazine cover? We all would love to have a body like that but never go beyond making that wish. Many of us dread the hard work required.
The road to achieve that is difficult but not impossible to tread. A proper weightlifting program and good guidance can do the trick. Here are some tips to get you going. If you are a beginner, take special note of these.
1) Survey your neighbourhood and find a good gym. Try to gather information about it like how long it has been operating, what kind of equipment does it have, what kind of trainers do they have. Also, try to meet people who already are members or have been members and ask their opinion and feedback.
2) Find an efficient trainer: A good trainer makes all the difference. All the equipment in the world can do no good if your trainer ends up misguiding you.
3) Know your body type. There are three basic body types: endomorph (excess fat), ectomorph (too little fat and muscle) and mesomorph (ideal body type). There are different diet regimes and suggestions for these body types. Your workout should take into consideration your body type.
4) Set up a workout plan with your trainer. Understand your body limits and chalk out a wholesome plan which caters to all parts of the body. In beginning do not overstrain or over train yourself.
5) Give yourself sufficient rest. Sleep enough, as your muscles need to relax and recover after workouts.
6) Nutrition and diet: Your diet should be rich in proteins, carbohydrates, vitamins and minerals. Avoid junk food and saturated fatty acids.
7) Breathing during workout: Breathe in when you exert force and breathe out when you release.
It’s never too late to start your training. Get into your shorts and hit the gym. With the right kind of training and exercise equipment you too can amaze others with your “new” body.
