EXERCISE
Exercise when combined with diet is the easiest way to lose weight. Exercise helps you relax. It can be enjoyable and make you feel better. Regular exercise can help protect you against heart disease, because it improves the circulation and helps the heart work more efficiently. Try to exercise 3 times weekly, for about 30 minutes at a time. Start gently and build up slowly. Do things on a gradient. Cycle, row, step, walk, jog or do anything that makes you a bit out of breath. If you find it difficult to hold a conversation whilst exercising you are working too hard. SLOW DOWN!

GET YOURSELF FIT
The Department of Health recommends that you do 30 minutes or more of moderate-intensity physical exercise, like a brisk walk or cycling, at least five times a week, or 20 minutes of more vigorous activity ,like running or aerobics, at least three times a week. Only around a third of adults achieve either.

TIPS
Think about what you want to achieve at the start - the more weight you want to lose and the fitter you want to get, the more regular your exercise regime will have to be.

The Department of Health recommends that you do 30 minutes or more of moderate-intensity physical exercise, like a brisk walk or cycling, at least five times a week, or 20 minutes of more vigorous activity, like running or aerobics, at least three times a week Only around a third of adults achieve either. Here are some tips from our expert to turn your good intentions into more than just that.

• Think about what you want to achieve at the start - the more weight you want to lose and the fitter you want to get the more regular your exercise regime will have to be.

• Set yourself achievable targets and use them to monitor yourself. You’re much more likely to carry on if you feel you’re making progress.

• Build exercise into your lifestyle where you can. For example, use the stairs rather than the lift, and walk to the shops rather than taking a bus or driving.

• Choose an exercise that you think you’ll enjoy -  gyms aren’t for everyone - and make it a priority in your life

• Good planning is key, so set time aside to exercise. And make sure you stick to it - competing time demands are one of the main reasons why people drop out.

• Don’t confuse physical tiredness with psychological tiredness - exercise reduces the latter. If you still feel tired once you’ve started you’re probably physically tired and should stop.

• Some people prefer to exercise with a friend for moral support. You might find this makes it more of a social event than a chore.

• Don’t dismiss the more subtle benefits, like sleeping better and having a general sense of well-being, as unimportant

• After time off, get back into your fitness routine straight away -  the longer you leave it, the harder it will be.

• Your shape will probably change as well as your weight, so don’t just count the pounds.

If you haven’t been active for a while and are overweight, have diabetes, a family history of heart disease, high blood pressure, or chest or back pain, speak to your doctor before you start.

PULSE and HEART RATE
To find your ideal Aerobic Target Rate you must take your pulse. To determine your maximum heart rate subtract your age from 220. ( Example: Age 50 from 220 = 170 ) 170 beats per minute would be the maximum heart rate. DO NOT EXERCISE AT THIS RATE Beginners should exercise at 60% of this. Intermediate should exercise at 70% of this. Advanced should exercise at 80% of this. Do a 4 to 5 minute warm up & cool down before and after exercising.

Getting fit doesn't have to be time-consuming, according to new guidelines just released from the American college of Sports Medicine (ACSM). Short, 10 minute exercise bouts can significantly boost health, the recommendations note. And when it comes to building muscle, performing just one set of weight-lifting exercises (8 - 12 repetitions) is just as beneficial for most adults as a multiple set regimen.

BURNING FAT
If your goal is to burn fat you must exercise at a low resistance setting for a sustained period of time. During the first few minutes of exercise your body uses easily accessible carbohydrates for energy. Only after this does your body begin to use stored body fat for energy. Because this process uses oxygen, your exercise then becomes "Aerobic". Although any form of physical activity will help you to burn fat, aerobic exercise is by far the most effective.

CALORIES
Activities that burn about 150 calories include, Using a stair climer for 15 minutes, exercise bike cycling four miles in 30 minutes.

Activities that burn about 250 to 300 calories per workout include, running on a treadmill at a 10 minute/mile pace for 30 minutes, walking at a 15 minute/mile pace for 50 to 60 minutes. Exercise bike riding for 8 miles in 30 minutes.

Exercise bikes with a rowing action, Healthriders Rowing machines and Elliptical trainers and any other item of exercise equipment that involves both the upper and lower body, increases the calorie burn by about 55%.

TONING THE BODY
To tone your body and build endurance, exercise at a medium resistance setting for a moderate period of time. Your muscles must be pushed to a moderate percentage of their capacity in order for them to be toned. Be sure to rest the day following each workout.

DEVELOPING MUSCULAR STRENGTH
Your muscles will grow stronger when increased demands are placed upon them. To develop muscular strength, you must push your muscles to a high percentage of their capacity by exercising at a high resistance setting for a relatively short period of time. Then rest on the day following each workout so that your muscles can rebuild.

C.V. EQUIPMENT
Beginners should always start at a low intensity level and increase it gradually. Initial exercise sessions should be kept short and arranged at intermittent sessions. Experts consider the following extent of exercise to be especially effective.

 

Sessions per week	Length of session
Daily	10 minutes
2 or 3 times	20 to 30 minutes
1 or 2 times	60 minutes

STEPPERS / STAIR CLIMBERS
Different positions may be used which will help tone and strengthen different muscles.

1. Stand upright & flat footed. This is good for the thighs & upper legs.
2. Stand upright & on the balls of your feet. This is good for the lower legs & calves
3. Bend at the waist, either flat footed or on the balls of your feet. This will help tone the muscles in the buttocks

HOW TO ROW PROPERLY
Rowing is a fluid motion which blends the use of the legs, shoulders, back & arms together into a co-ordinated powerful motion. There should never be any jerking or lunging. With the seat in its forward position pull the rowing arms towards the body, at the same time extending your legs. Breathe out at this stage. Then return the levers forward breathing. At the same time return the seat to its forward position by bending your legs.

 CROSS TRAINERS,  SKI MACHINES and AIR WALKERS
These machines work the legs, buttocks, shoulders and arms. Place feet fully on pads, keep back muscles tight & stand upright. When walking maintain a fluid action with arms pumping alternately to legs. Adjust resistance when stationary.

SOLARIUMS

DAYS	FAIR	MEDIUM	DARK
1 - 3	12 mins	18 mins	22 mins
4 - 6	15 mins	20 mins	25 mins
7 -14	15 mins	20 mins	30 mins

Anyone who is receiving drugs, medication or special medical advice, or anyone who has a history of epilepsy, heart condition, hypertension, migraine, skin complaints or pregnancy is advised to consult their medical practitioner before using the solarium.

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