TOP gym man and all-round athlete Michael Black begins a new series on getting fit and staying fit just in time for summer.
Follow his A to Z of fitness every Friday on donegaldaily.com.
Here’s his A to E….just in time for the weekend!
By Michael Black
A- Aerobic Exercises
Detail: Aerobic exercises forces the heart and lungs to work harder as the oxygen demand on your body increases. This increase in demand and the effort you have to put in to meet the demand makes your lungs and heart stronger. Aerobic exercise burns calories in the form of glycogen (the body’s stored energy). Once this is used up fat takes over as the main source of fuel. Examples of aerobic exercises are running, cycling, walking, aerobic classes and aqua aerobics.
Calories burned per hour: 400-500 (depending on intensity)
Weight Loss: 7/10
Strength Building: 4/10
Toning: 5/10
B- Boot Camp-Urban Gym
Detail: This is an area that has exploded over the last few years and Optimal Fitness has developed their own take on the boot camp/outdoor fitness craze with Urban Gym. These classes involve a mixture of exercises from running, interval training, strength training and fun team games. The result of this type of class is an all over total body workout which builds strength and cardiovascular fitness. A great class for people needing that extra push.
Calories burned per hour: 700-800 (depending on intensity)
Weight Loss: 8/10
Strength Building: 8/10
Toning: 8/10
C- Cycling
Detail: One of the most popular sports in Ireland and Europe cycling proves to have fantastic health and fitness gains. Cycling is a low impact exercise minimising the stress and strain placed on joints. It builds powerful calves, hamstrings (back of thighs) and quads (front of thigh) and glutes (buttocks). Cycling is suitable for all ages and fitness levels.
Calories burned per hour: 200-800 (depending on intensity)
Weight Loss: 8/10
Strength Building: 4/10
Toning: 7/10
D- Dance
Detail: Whatever form of dance you choose to do you can be assured that you will get an all over body workout that will help you develop your balance and coordination. While the side-to-side movements strengthen weight-bearing bones, warding off osteoporosis, more dynamic styles like ballet or jive require both upper- and lower-body strength. Incorporating explosive movements like leaping will build fast-twitch muscle fibers, which generate short bursts of strength or speed. Gentler dance still expends calories and aids cardiovascular fitness
Calories burned per hour: 300-500 (depending on intensity)
Weight Loss: 6/10
Strength Building: 4/10
Toning: 5/10
E- Elliptical Trainers
Detail: Sometimes commonly known as cross trainers these machines offer a low impact alternative to running/walking which reduces the risk of injury to knees, back and ankles. These trainers mimic the motions involved when a person walks or runs. Great for people with delicate bones or people recovering from injury.
Calories burned per hour: 400 (depending on intensity)
Weight Loss: 6/10
Strength Building: 5/10
Toning: 5/10
