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FLUSH FITNESS DAILY

Exercise!

By Denver Steyn on December 18, 2013

Exercise is an essential part of having the body shape and health you desire. Exercise can be a range of different activities and should generally be performed for a minimum of 30 minutes per day. When designing an exercise plan, it is recommended to include both weight training and cardio training in your routine. This will provide increased strength, lean mass, general fitness, and improved health. Below is a breakdown of ways to exercise and their benefits.

Weight Training

Weight training is the single most effective method to build muscle and strength resulting in a toned and strong beach body or world class physique. By exercising with weights you are using your anaerobic energy system and increasing your body’s lean mass which has multiple benefits such as an increased basal metabolic rate. This means your body will burn more calories each day due to the increased lean muscle mass, without even exercising!

Weight training will also improve your confidence and your ability to perform daily physical tasks.

Cardio Training

Cardio training is a supplement to weight training. Cardio is a great way to burn extra calories, feel healthy, and lose weight. However there is a definite difference to weight training. General cardio training will use your aerobic energy system and will not build muscle or improve strength. This means no lean mass increase or strong beach body. When you perform cardio you are burning calories at the time of exercise. When you perform weight training your body will burn calories at a higher rate for a period beyond the duration of exercise. This is why weight training and cardio should be incorporated together in your exercise routine.

 Personal Training

Personal training is highly recommended as it will provide you with structured exercise sessions to ensure you reach your goals in the shortest duration possible. Personal training will also ensure you use correct technique when performing exercises, and will provide motivation and coaching along your journey.

If you do not currently have a personal trainer, I suggest you invest in one even if it is short term. Learn the fundamentals of weight training and have a personalised training plan designed for you. Personal trainers do not always expect their clients to be long term and should be happy to educate you in the shortest amount of time possible.

Group Fitness / Boot Camps

Group fitness classes are another great way to exercise. Group fitness classes and outdoor boot camps will offer a variety of weight training and cardio exercises along with a great atmosphere and positive energy. Group fitness classes are also a great way to meet like- minded people. I would suggest that if you choose to do group classes that you still also have a dedicated weight training exercise routine.