IT’S the weekend – and fitness guru Michael Black continues his series for donegaldaily.com on the A to Z of fitness. Here’s Part 4.
Previous articles can be found at the end of this article.
Qi-gong
Detail: A meditative Chinese exercise based on the principles of qi (pronounced ‘chee’), meaning internal energy, which involves slow, graceful movements and is similar to tai chi. Classes involve a combination of exercises, postures and breathing techniques which are perfect for de-stressing and as part of a wider exercise regime. Calories burned: 200 per hour.
Weight loss: 4/10
Muscle building: 1/10
Toning: 2/10
R
Rugby
Detail: Rugby boosts upper-body strength, with strong arms required for tackling and passing, and scrums building powerful calves, thighs and glutes (buttocks). Running around the pitch for 80 minutes provides an intense cardio workout benefiting the heart and lungs and burning fat.
Calories burned: 600 per hour.
Weight loss: 6/10
Muscle building: 5/10
Toning: 6/10
Rowing
Detail: The ultimate full-body cardio exercise, rowing strengthens your heart and lungs and builds powerful arms and lats (upper back) while reducing body fat. Those with sore backs should be careful, though.
Calories burned: 600-800 per hour.
Weight loss: 8/10
Muscle building: 6/10
Toning: 7/10
Running
Detail: Not to be confused with jogging. By running, I mean the track sport involving distances of 400m and upwards, repeated in intervals. This is an excellent way to build the slow-twitch muscle fibres used for distance running, as well as burn calories while working the glutes, quads (front thigh), hamstrings (rear) and calves.
Calories burned: 600-800 per hour.
Weight loss: 9/10
Muscle building: 4/10
Toning: 8/10
S
Spinning
Detail: A stationary spinning bike will tone your quads (front thigh), hamstrings (rear), calves and glutes. These gym-based machines give a moderate- to high-intensity cardio workout, so strengthens the heart and lungs, and helps shed excess weight.
Calories burned: Up to 600 per hour.
Weight loss: 8/10
Muscle building: 3/10
Toning: 8/10
Strength training
Detail: Strength training, such as weight lifting, should be a part of any exercise regime. Muscle burns more calories than fat, so it will boost your metabolism; strong muscles will help improve your posture and prevent injury; and lean, powerful muscles will improve your body shape, making you look fit and athletic.
Calories burned: Up to 400 per hour.
Weight loss: 7/10
Muscle building: 7/10
Toning: 8/10
Skipping
Detail: Skipping is one of the most effective cardio exercises you can do, ideal for strengthening the heart and lungs. It’s cheap, too – all you need is a rope, preferably a speed rope that will enhance your technique. Best for building strong calves and burning calories.
Calories burned: 400 per hour.
Weight loss: 7/10
Muscle building: 2/10
Toning: 6/10
Swimming
Detail: An excellent full-body workout and low-impact form of cardio training. As a calorie-burner/fat-reducer it’s comparable to running, but has the added advantage of requiring upper-body strength to pull you through the water, and strengthens your shoulder girdle as well as your back, especially the lats.
Calories burned: 600-800 per hour.
Weight loss: 8/10
Muscle building: 3/10
Toning: 7/10
Skiing
Detail: Skiing offers a powerful, full-body workout. As any skier/boarder will testify, it’s a killer on the quads (upper thigh), which will feel as though they’re on fire after a tough run. Lower-body strength develops as you transfer weight while changing direction.
Calories burned: 600 per hour.
Weight loss: 7/10
Muscle building: 4/10
Toning: 7/10
Suspension Training
Detail: First used by the Navy Seals, suspension training is a series of strength exercises performed on gymnastic-type rings, and offers a serious workout; stability muscles such as the abs have to work extra-hard. Develops functional strength in the deltoids (shoulder), neck, lats, abdominals and obliques (stomach).
Calories burned: 400 per hour.
Weight loss: 7/10
Muscle building: 7/10
Toning: 7/10
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you can read part one and part two and part three 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/
https://www.donegaldaily.com/2011/05/20/michael-blacks-a-to-z-of-exercise-part-3-sponsored-by-optimal-fitness/
