Ditch the ‘no pain, no gain' mantra

Exercising moderately can be just as good and sometimes even better.

Exercise at a moderate intensity has several health benefits

•  exercise protects post-menopausal women against diabetes
•  small couts of exercise reduce cholesterol levels
•  regular aerobic exercise reduces blood pressure
•  exercise alleviate depression
•  physical activity recues obesity
•  exercise improves glucose intoleracne

2:

Food consumption should be balanced with exercise in order to maintain the desired weight level. If weight loss is required it is important that you burn more calories than you consume.

If more food is eaten than is needed by the body, the surplus is converted into fat which leads to increase in weight. The amount of energy contained in food is measured in units called calories. Physical activity uses up calories and reduces weight gain.

The number of calories and individual uses per minute depends on factors such as general health, weight, fitness level, proportion of body fat to muscle and air temperature and humidity.

3:

When exercising it is important to incorporate 3 vital components that make up a complete exercise programme. The personalized fitness programme designed at the Atrium Health and Fitness Spa aims to cover all the three components in order to provide you with the best programme for your fitness goals.

The 3 vital components are cardiovascular exercise, resistance training and flexibility.

4:

Cardiovascular work
Aerobic activities or cardiovascular exercise such as walking or running on a treadmill, using the exercise bike or cross trainer require stamina. Such machines are used to exercise the large muscle groups at a level that is not too intense to keep up for 20 minutes or more. This type of exercise increases the demand on the oxygen-carrying capacity of heart, lungs, and circulation, which gradually adapt and give greater endurance.

Resistance training
Resitance exercise aims to improve muscle strength and endurance. Muscle strength and tone is very important for posture, improved body shape and enhanced feelings of well-being. Resistance work helps to reduce risk of osteoporosis. Improved endurance allows a person to carry out activities over a long period of time.

Flexibility work
Better flexibility ensures a decreased risk of injury with exercise. also improved flexibility allows you to improve your mobility and reduces your stress levels.

5:

Mother Nature predetermined our body shape:

Mesomorphs generally have a more athletic body shape with more muscle mass and stronger arms and legs. They are naturally sporty.

Endomorphs generally have a more rounded body shape storing body fat around the waist, hips and thighs. These individuals tend to have a slower metabolism and can gain weight easily.

Ectomorphs generally have a small frame with low body fat levels. They have an efficient metabolism and burn off calories easily.

6:

Body building vs. body shaping

Body building is the method of training to develop bulky muscles. Body shaping requires less time and lighter weights than a bodybuilding training regimen. The typical bodybuilder trains 6 or even 7 days a week, a couple of hours each today. Body shaping is much less time and energy intensive – you can develop a great shape by training 3 to 4 times a week for 45 minutes to an hour each time. Also body builder's diets are very strict and very limited.

7:

Exercise and stress

If there is a continual source of stress in your life first try to resolve or eliminate it. However if that isn't possible, try to accept it. Secondly you need to increase your stress threshold. The best way to become more stress-resistant is to take good care of your health. The most important thing is to get regular exercise and also eat a healthy diet, don't drink or smoke and cut back on caffeine. Devote some time to genuine relaxation and work to develop close relationships with friends and family

8:

Getting started

Set Goals – Set short term goals that are realistic to reach such as being able to walk for 20 -30 minutes without fatigue on a treadmill.

Get support – Try to find a friend or family member to join the gym with you so you will keep each other motivated.

Keep a track record – keep a journal of your progress e.g. the duration of a cardiovascular workout, weights lifting etc and you will be in for a pleasant surprise when you look back.

Have fun – choose an activity which you know you are going to enjoy.