TOP gym man Michael Black continues his series – the A to Z of exercise, sponsored by Optimal Fitness.
In Part Two this weekend he tackles everything from Football to Judo. (You can find Part One at the end of this article).
F-Football
Detail: Football is a brilliant way to keep the beer belly at bay. Studies show that the game’s combination of slower jogging with frequent sprints offers superior cardiovascular benefits, building both slow- and fast-twitch muscle fibers (used for distance running and explosive speed, respectively) and calorie expenditure, therefore fat-burning. Great for honing calves, quads (front of thigh), hamstrings (rear) and glutes (buttocks) too.
Calories burned: 500-800 per hour.
Weight loss: 8/10
Strength building: 3/10
Toning: 7/10
F-Fartlek
Detail: Yes it a rare sounding name but a highly effective training technique, meaning ‘speed play’ in Swedish. A structured form of interval training in which you alternate short sprints with periods of jogging and walking, ideally over hilly ground. Works both the aerobic and anaerobic (when your muscles are using oxygen faster than you can replace it) systems and is far more effective than ‘steady state’ jogging. Good for reducing all-over body fat because of the intense calorie burn.
Calories burned: 600-800 per hour
Weight loss: 8/10
Strength building: 2/10
Toning: 8/10
F-Functional Fitness
Detail: A fitness craze currently beloved of personal trainers, involving exercises that teach all the muscles to work together, rather than isolating them. Take the bent-over row, done leaning over a bench holding a weight in one hand. This builds lats (upper back), deltoids (shoulders), triceps (arms) and entire body, replicating everyday lifting situations. Helps with posture and develops strength around the major joints – perfect for the desk-bound.
Calories burned: 400-600 per hour.
Weight loss: 7/10
Strength building: 9/10
Toning: 8/10
Try it here: Optimal Fitness Urban Gym Class.
F-Free weights
Detail: Weight-training involves resistance work that develops fatigue in the muscles you’re working. Using free weights like a barbell or dumbbells makes the body’s stability muscles work harder than with a multigym, making free-weight exercises far superior. Will help you build muscular strength and definition across the body, as well as protecting joints – and muscles burn more calories than fat, so will help with weight loss too.
Calories burned: Up to 600 per hour.
Weight loss: 7/10
Muscle building: 10/10
Strength building: 9/10
Toning: 8/10
Try it here: At home or in the gym.
G-Green gyms
Detail: A growing trend for the ethical exerciser. Based around environmental and community projects, Green Gyms involve jobs such as clearing scrubland, tree planting and path building. Great for both body and soul, they especially suit older exercisers looking to be more active. And an excellent form of functional exercise, using everyday tasks to build stronger muscles and burn calories, so banishing fat.
Calories burned: 200-300 per hour
Weight loss: 4/10
Strength building: 3/10
Toning: 4/10
H-Hula hooping
Detail: Another celebrity favorite, this time endorsed by Michelle Obama. Fast spreading throughout the UK and Ireland, Hula Hooping classes combine agility, cardiovascular exercise (strengthening the heart and lungs), music, movement and bags of childish fun. Very low impact, so especially good for new exercises. Works the hips, quads (front of thigh) and abdominals.
Calories burned: 300-400 per hour
Weight loss: 3/10
Strength building: 1/10
Toning: 3/10
I-Interval Training
Detail: Instead of ‘steady state’ exercise like slow jogging, to which the body quickly adapts, interval training involves working as hard as possible for a short period, followed by a rest, then another intense burst. This is anaerobic (when your muscles use oxygen faster than you can replace it) and builds both slow- and fast-twitch muscle fibers (used for distance running and explosive sprints, respectively). Your metabolism is accelerated too. Can be performed on any piece of cardio equipment, with free weights or shuttle runs in the park.
Calories burned: Up to 800 per hour
Weight loss: 10/10
Strength building: 3/10
Toning: 7/10
Try it here: At home, in the park or gym.
J-Judo
Detail: One of the oldest and most effective martial arts, judo also provides a rigorous cardio workout, improves concentration, balance and agility. Suitable for all ages, the risk of injury is minimised by the absence of kicks and punches. Throwing your opponent develops lean, powerful thighs, glutes (buttocks), arms and deltoids (shoulders), while grappling sessions boost both aerobic and anaerobic fitness (when your muscles are using oxygen faster than you can replace it).
Calories Burned: 600 calories an hour
Weight Loss: 6/10
Strength Building: 6/10
Toning: 6/10
J-Jogging
Detail: Jogging is a steady-state form of cardiovascular exercise that burns calories, improves lower-body strength and builds slow-twitch muscle fibers (used for distance running) and endurance. Builds your aerobic capacity, so your body is better able to use oxygen, and can improve blood lipids (fats) and glucose if they’re abnormal. Hones calves, hamstrings (back of thigh), quads (front) and glutes (buttocks) and is a great stress-reliever.
Calories burned: 200-600 per hour.
Weight loss: 6/10
Strength building: 2/10
Toning: 7/10
Try it here: A park, beach, towpath or pavement near you.
Missed Part One? Click the link below:
https://www.donegaldaily.com/2011/05/06/michael-blacks-a-to-z-of-exercise-part-one/
Michael Black
Personal Trainer &
Sports Coach
michael@optimalfitness.ie
www.optimalfitness.ie
Tel: 087-6603090
Personal Fitness & Sports Coaching
High Performance Sports Coaching
