By: Tayler Glenn
- 單車 (室外及室內)
- 踏步機 (或走樓梯)
This is one of the most effective types of exercise for burning calories and whittling down your shape. It helps to change your boost metabolism, helps to lower body fat, and is a cornerstone for good health! You may hear cardio referred to as anaerobic exercise, so know that these are the same thing. These types of exercise movements are based on continuous motion & include:
- Biking (outdoors & stationary)
- StairClimber (or stairs)
There are new, creative forms of cardio coming out each year!
It’s recommended that you incorporate cardio three times per week for at least 150 minutes total in order to better your health but those trying to lose weight often surpass that. If you want to see more dramatic results, opt to add cardio in 5 days a week for 30-60 minutes per day, but be sure to check with your doctor first.
We look to see the number on the scale drop when we try to lose weight but, if we’re only doing cardio, that might not be a good thing. Losing weight quickly without having strength training as a part of your fitness plan often means that you’re losing precious lean muscle tissue & actually hurting your metabolism & body composition! If you’ve lost & regained weight through yo-yo dieting, then you’re probably familiar with this.
Of the 3 types of exercise, strength training has gained the most popularity in recent years as we start to get away from the fear of becoming “too bulky”. For good reason, too! On top of helping you keep the weight off, it improves your body mechanics, supports healthy bones, & increases muscle tissue. As you gain more muscle, your body demands and burns more calories at a higher rate, making it easier to maintain your weight.
Unlike cardio, you don’t want to add strength training daily, even if you’re trying to lose weight. Try to hit your major muscle groups 2-3 times per week with a mix of isolated & compound movements such as:
- Push Press
- Russian Twist
- Front & Side Raises
- Core Work
A 30-45 minute session should be more than enough if you go in focused & ready to work!
Flexibility training is so often overlooked, but this type of exercise is essential for a healthy body! It helps to increase the range of motion of a joint and its surrounding muscles, improves circulation, posture, balance, and often helps to decrease stress & tension.
There are a number of ways to include this type of exercise in your fitness routine, but yoga is the most commonly used. On your off day, try selecting a quick 20-30 minute yoga stretch from YouTube or sign up for a weekly class. If you’re not into yoga, you can also add it into your cool-down after working out to get blood moving & reduce your chances of injury.
It’s important to remember the following:
- Stretch slowly & evenly
- Stop when you feel pain or discomfort
- Don’t bounce or jerk to reach any further
- Don’t hold your breath; breathe with your movements