IN his regular weekend column, fitness guru Michael Black continues his superb A to Z of fitness – sponsored by Optimal Fitness.
His guide comes complete with calorie-burning information!
You can see his previous two articles at the bottom of this latest installment.
Kettlebell training
Detail: Kettlebells are simply large dumbbells with handles that allow you to perform dynamic, multi-joint, total-body moves with speed and a fluid motion, working all the major muscle groups. The kettlebell was first discovered and used by soviet athletes, it builds fast-twitch muscle fibres, used for explosive bouts of strength or speed, and develops strong forearms, deltoids (shoulders) and glutes (buttocks).
Calories burned: 450-550 per hour.
Weight loss: 8/10
Strength building: 7/10
Toning: 8/10
Lactate threshold training
Detail: Training at threshold involves performing cardiovascular exercises like cycling, running or rowing to the intensity where fatigue sets in, then maintaining this level as lactic acid accumulates in your muscles (what makes muscles feel tired). This type of training can be hugely challenging for the quads and hamstrings, and is anaerobic (when your muscles use oxygen faster than you can replace it).
Calories burned: 600-1000 per hour.
Weight loss: 9/10
Strength building: 4/10
Toning: 7/10
Marathon training
Detail: Training for a marathon 26.2 miles can take anywhere from 3 months to a full year, so is a great way to get, and rid of a few unwanted pounds, build calves, quads and glutes of steel. This type of prolonged training will also make you an aerobic monster. Not for those with musculoskeletal or heart problems. Try it here: Letterkenny A/C. Tuesday/Thursday evening @6:30, Danny McDaid Track, Aura Leisure Centre.
Calories burned: Up to 600 per hour.
Weight loss: 8/10
Strength building: 2/10
Toning: 7/10
Military fitness/ Urban Gym
Detail: These park-based classes involve exercises like shuttle runs, which boost your heart and lungs, and bodyweight exercises like pull-ups, press-ups and crunches, which can be as effective as weight-training. Great for a full-body, fat-burning workout and especially suitable for group exercise fans. Try it here: Urban Gym from Optimal Fitness. New classes starting in June. Keep an eye on Donegal Daily for more details.
Calories burned: Up to 600 per hour.
Weight loss: 8/10
Strength building: 4/10
Toning: 8/10
Mountain biking
Detail: Flying down muddy hills, dodging trees, jumping over tracks and getting mucked to your neck might not sound too much fun but mountain biking is a fantastic and powerful overall body workout. You’ll burn plenty of calories and give your calves, quads, hamstrings and glutes a thorough workout, too.
Calories burned: 400-600 per hour.
Weight loss: 7/10
Strength building: 4/10
Toning: 7/10
Nordic walking
Detail: A walking exercise involving poles that tones both the upper and lower body, burns more calories than regular walking, and provides an effective cross-training technique for endurance conditioning, building slow-twitch muscle. Good for those with joint problems.
Calories burned: 300 per hour
Weight loss: 5/10
Muscle building: 1/10
Strength building: 2/10
Toning: 5/10
Orienteering
Detail: This involves map-reading, rambling around the country, and a certain amount of swearing when lost. We have fantastic natural resources and beautiful countryside to make this activity even more enjoyable. Participants run or walk – if the former, provides a moderate cardio workout. Suitable for all ages and fitness levels. Calories burned: 300-600 per hour
Weight loss: 5/10
Strength building: 2/10
Toning: 5/10
Power Plate
Detail: Ok so I can admit that I was very skeptical about this when I first saw it and maybe I still am but some research suggests it works so who am I to question the science geeks. The power plate device uses a vibrating plate to stimulate the muscles to contract and relax, making exercises like squats much harder than on solid ground.
A Belgian study found that overweight people who regularly undertook Power Plate exercise (in conjunction with a healthy diet) were more successful at long-term weight loss and shedding visceral fat (around the belly) than those doing a conventional fitness routine.
Calories burned: 300-400 per hour.
Weight loss: 5/10
Muscle building: 5/10
Strength building: 6/10
Toning: 6/10
Pilates
Detail: This one I would prefer to the above. Originally a form of rehab, Pilates has become hugely popular across the globe. Strengthens the core muscles (those that stabilise the spine and pelvis, running the entire length of our torso) and helps stave off back pain. Suitable for all ages and fitness levels.
Calories burned: 200-400 per hour.
Weight loss: 4/10
Muscle building: 1/10
Strength building: 3/10
Toning: 4/10
Plyometrics
Detail: Muscle training designed to improve power and enhance performance. A lot of sports people especially track and field athletes would use this type of training. It involves explosive movements like jumping, hopping and throwing, developing fast-twitch muscle fibres used for bursts of strength or speed. Not for new exercisers, but a great way to build lower-body strength and power in the quads and hamstrings. It doesn’t feel so hard at the time but give it a day or two and your muscles will be screaming for you to never do that again.
Calories burned: 300 per hour.
Weight loss: 5/10
Muscle building: 5/10
Strength building: 9/10
Toning: 7/10
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you can read part one and part two by clicking the links below:
https://www.donegaldaily.com/2011/05/06/michael-blacks-a-to-z-of-exercise-part-one/
https://www.donegaldaily.com/2011/05/14/michael-blacks-a-to-z-of-exercise-part-2-sponsored-by-optimal-fitness/
