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WARMING UP: Any exercise/fitness session should always start
with a
5-10 minute routine of gentle aerobic exercise and stretching. Start
the programme with 3 sets of 30 seconds high knee running on the spot. In
between each set jog for 30 seconds. A burst of exercise like this will get the
heart rate elevated. Alternatively you could jog or move around on the spot or
skip. The latter should be done at a lower intensity of say 90 skips per
minute. So far 3 minutes of the programme should have passed.
Recoveries
between the exercises should consist of a 30 second jog or active recovery as
stated above. Keep all the sets of one exercise at each station prior to moving
onto the next. Don't forget to move or jog after each rep is completed. If
using a resistance piece of equipment this should be set at 40-50% of one rep
max. All reps are 20 x 3 sets.
| Bench Press |
Sit-Ups with Twist |
| High Pulls |
Upright Rows |
| Abdominal Crunches |
Shoulder Press |
| Squats |
Lunges |
| Time elapsed |
18-20 mins |
To finish the
last 10 mins (approx) you should run continuously, if out doors, or choose a
piece of CV kit if in the gym. The heart rate should be raised to about 80% of
max or 7 to 8 on a scale of perceived self-exertion. (See sep
tables).
At this point in the workout those calories should be really
burning. The intensity of the workout will increase as body weight plays a
major part in calculating results, you could expect to be burning between 6 and
10 calories per minute during the first stages of the workout (about 20 mins)
so approx 120 to 200 calories.
However with a quality aerobic workout
the last ten minutes should see the total calories reach at least 330 burnt if
not more.
Let's say we needed to burn 330 calories in 30 minutes.
How easy would it be?
Not that easy but with perseverance it can
be done. Listed below is the time in minutes that it would take, either a male
(weighing say 70kg) or a female (weighing say 58kgs) to achieve a burn of 100
calories. Based on the figures shown it would take the woman an hour of low
intensity aerobic exercises to burn about 400 calories. The man would need over
an hour of playing table tennis to burn just 300 calories. So although table
tennis appears to be a fast active sport there are more breaks and rests in
between moves when no movement is done. Therefore the calorie burn is reduced.
However, if the man did 8-10 mins of good constant skipping then calorie burn
would be achieved easily. Two highly intensive activities, which require
considerable sustained bouts of energy expenditure, are cycle racing and
skipping. The latter being done at 125 skips per minute. Other sports such as
basketball, even though it is fast moving, does not burn the number of calories
that our calorie burn exercise programme will.
REMEMBER: No
exercise or training regime should be undertaken without first consulting your
GP. For beginners or first time exercises you should start slowly and build up
your programme and level of fitness. And don't forget: good eating (i.e.
healthy and sensible) is a must.
Estimated time needed to burn 100
Calories
| Fitness Activities |
Male (70Kg) |
Female (58Kg) |
| Aerobics - Low |
14 |
17 |
| Aerobics - High |
11 |
13 |
| Skipping - 125 skips per min |
8 |
10 |
| Weight Training - Free Weights |
17 |
20 |
RUNNING:
Like most forms of exercise the greater the effort the greater the calorie
burn. To burn an estimated 300 calories you would need to run about three miles
at a pace of 7-10 mins per mile with the heart rate at an average 70% max. To
achieve a similar burn it would take over 45 minutes of brisk walking. Remember
the more energy you expend the greater the calorie burn.
CIRCUIT
RESISTANCE TRAINING - the use of weights, not just body weights. Lets say
you do a ten minute exercise programme for the lower and upper body at 15-20
reps or at a 30 second "on" basis, with recoveries at a minimum of about 30
seconds. With weight selected of say 50% of one rep max. This programme would
take about 30 minutes to complete. Calorie burn would be about 6-9 calories per
minute. Obviously this is only an estimate, as body weight would affect the
result. The heavier person might burn more calories per minute but the effort
put in would be far greater and the workout tougher. It appears that more
calories are being burned but the physiological effect will be more of a local
muscular nature. The Calorie Burn Exercise programme is aimed at achieving
maximum calories burn for the same amount of time expended.
BEWARE:
The heavier you are the greater the calorie burn; but only if you able to
sustain the energy level needed. If we compare a central defender against a
midfielder in a football game, the midfielder would expend more energy than the
defender. This is due to the requirements of the game, in that the midfielder
is called upon to run up and down the pitch more than the defender. Therefore
more calories are burnt.
As in all things, figures for calorie burn
should be viewed with a degree of caution and used as a guide only. There are
too many factors that need to be taken into account when trying to calculate
the final outcome. See our interactive Calorie Counter Calculator for an idea
of how many calories are burnt during other forms of exercise, training or
daily activity. But remember to view the results with caution, as the figures
shown are approximates rather than exact amounts. The aim is to give you an
idea of how much you might burn with your exercise and diet regime.
TIME OUT: Whilst the World's health media tells us its good to
exercise and plead the No Pain - No Gain syndrome, if you are not careful you
can over do it; getting carried away in your desire to be fit is not good for
you. Training or exercising means you are asking your body to become fitter and
stronger, but resting in between is just as important and is what really makes
it all happen. Poor performance amongst athletes is no longer blamed on
insufficient training but more on training too much. This results in all sorts
of problems, both physiological as well as psychological. The outcome is the
inability to perform either in sport or day-to-day activities to levels
previously attained.
Over training (as well as over living) can
produce such symptoms as:
| General Fatigue |
Poor Appetite |
Weight Loss |
| Inability to Relax |
Insomnia Recurrent |
Headaches |
| Early Waking |
Apathy |
Sexual disinterest |
| Diarrhoea |
Listlessness |
Lymph gland Swelling |
| Allergies Worsening |
Lower resistance to flu, colds, etc
|
If you think
you are suffering from a couple of the above then its time to stop and take
stock of what you are doing in your life.
"Wait a minute," we hear you
say, "I'm not an athlete. I don't train or exercise hard so you can't mean me".
YES we can. No longer are these symptoms the exclusivity of the pro-athlete who
trains three or four times a week. What was once the athletes problem is now
the amateurs' disease and is not restricted to exercising or training but to
life in general. In other words Over Living. The symptoms are the same and the
consequential damage equally probable.
"Hold on" we hear you say, "I
only exercise or train two or three times a week, so you definitely can't mean
me". Again YES we do. Put that training alongside any of the other stresses of
say raising a family, high stress occupation, keeping your job, active social
life, etc and the result can easily lead to Over Living. Carrying out too much
activity, trying to put too much into the day without being able to balance the
busy lifestyle (whether its exercising, training, long hours at work,
travelling, that busy social life or even a mix of any of these) without
sufficient recovery time means you could be on a downward spiral heading for
burn out.
So remember, when training, exercising or just rushing around
in your day-to-day activities make sure you leave enough time for rest. And not
just rest in bed. If you are too hyped up or are overtired then sleep does not
come easily. Nor does the body recoup enough to leave you feeling refreshed the
morning after. Give your body chance to recoup and recover and you'll manage to
cope with all those demands upon your time. DON'T burn the candle at
both ends. Take time out for YOU.
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
No information on this site can be used for commercial purposes without the prior approval
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