RED’s end of summer tip list!

Hi there! Well as summer draws to an end and Autumn looms, it’s now time to make the most of the warmer weather if we have any and get into those summery sale outfits before its gone!

Hopefully the Olympics and Paralympics have had a positive effect on us and have motivated you to get active and stay active!

Here are some things to bear in mind when trying to shape up so that it becomes long term, because please remember – exercise is for life….not just for summer :-

Firstly – you are what you eat!

Yes I know, you have been drummed this all your lives, but this is a basic truth when it comes to health. Fill yourselves with processed, fatty and sugary foods and don’t be surprised when you become a walking burger or human lollipop!

It will not only put pounds on you, but will deplete your energy, increase your likelihood of developing illnesses such as diabetes and not provide your muscles with the nutrients and vitamins they require for development.

A good theory is if it’s not natural, fresh and additive free and you can’t understand what the label says, then the chances are you shouldn’t be consuming it…step awaaaaaaaaaaay!

However, we are all entitled to a treat or reward, and we all give in to temptation. But do not let it become a daily indulgence and remember there are no quick fixes that are sustainable and healthy long term.

So, ditch the weekly fad celeb diets and aim for a lifestyle change that is personal to you. Maybe even change the focus from weight to health, and aim for strength, vitality and energy, rather than focussing on being skinny or gaining weight.

After all muscle is denser than fat but has less mass, so the scales can be deceiving. (For detailed nutritional advice please speak to your doctor or nutritionist.)

Right! Now that we have the diet sorted let’s move onto the body.

Time to find something to motivate you to get active, or increase your activity, or if you are already active how about a change?

Why not ring your local leisure centre and see what’s available, or look at your local what’s on guide, or ask around. The key is not to stick to the same activity day in day out, which your body will get used to, meaning you will need to keep increasing the intensity for the same results.

Time to boost your metabolism with a varied fitness regime. Fitness is a bit like a diet, exercise should be frequent, varied and have different objectives and should also be fun and affordable and suited to the individual.

Group exercise has social benefits as well as the music having a motivational effect. If you like like dancing try Zumba, Sh’bam, Streetfit or even boogie at home to your favourite playlist or dvd. The activities available these days leave us not many excuses, however if you have not exercised for some time, are very overweight or have any medical conditions always check with your doctor and ask your instructor for advice beforehand.

If you would rather workout alone and be more focussed and pace yourself then walking, cycling or running suits almost everyone. They burn more calories the more advanced you get , the faster you go, and tones those pins perfectly.

Best to build up gradually in running if you’re a newby, try 30 seconds run, 30 seconds walk and increase after a few attempts, (get suitable shoes or try barefoot on the beach).

There’s always power walking, swimming, and working out at home but please remember if you are alone and not in a populated area to stay safe. Take a mobile, avoid using an ipod in dimly lit areas and tell someone where you are going …..safety is paramount!

So!

Whether it’s Boot camps, boxercise, martial arts, water sports, athletics, the choices are endless and don’t have to be expensive and can be family friendly.

Why not set up a circuit in your garden with friend or the kids? Press ups or half press-ups, crunches, skipping rope, a few hula hoops and very low hurdles, 30-60 seconds each station? How about rounders on the beach?

Whatever you chose don’t forget to mash up your cardio with your strengthening stuff, using resistance in either your own body weight or weights will help to burn calories after you have finished your workout as the muscle fibres heal themselves.

So this can be anything from squats and lunges to weights, planking and plyometrics and should target all muscle groups.

One final thing to remember is that you cannot target your fat burning. You need cardio work that gets you sweaty and breathing faster to burn the fat but you CAN target your muscles.

So make sure you work the whole body and your mind, so no excuses, find an activity to suit you, in a place that you feel comfortable and give it a minimum of 3 months.

Reap the benefits of hard work and change your life!

RED

For more exercise ideas or to join a RED Fitness class please contact Rachel on 07580367152 or find RED Fitness on facebook.

Disclaimer:

This article is provided for general information only and should not be treated as a substitute for professional supervision or advice.

Before starting any exercise regime you should consider consulting a qualified fitness or sports adviser to ensure the regime is suitable for you and your own doctor if you have a medical condition or taking medication or have related concerns. Do not undertake any exercise program, diet or treatment provided by this article, without professional or qualified supervision.

RED Fitness or Llanellitown.com can not be held responsible for any injuries which may occur as a result of these exercises. If you have or have asthma, heart condition, growth condition or have experienced chest pains or dizziness in the last month we strongly advise you NOT to try any of our work outs.