Looking back, and planning for the year ahead

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By RAYMOND ONYANGO rayakeyee@yahoo.com
Posted  Monday, December 26  2011 at  17:30

IN SUMMARY

• Whatever mode of exercise you choose, make sure you enjoy it and that you can both afford and sustain it

Now that the year is coming to an end, it is a great time to reflect on the fitness resolutions we made this year. Did we achieve any of them? Did we even get close? And if we did not, what is it that stood in our way?

As a fitting close to the year, I would like to rehash some of these key aspects of fitness and give you some food for thought as you begin to make a whole new set of resolutions. Hopefully, 2012 will be the year when it finally happens for you.

Losing weight

This year, we looked as several aspects of weight loss, but I would like to break it down to the three most fundamental principles that will really make a difference to your weight loss efforts next year. Number one is to elevate your heart rate.

Your heart is a pump, which speeds up or slows down in response to your body’s need for oxygen. This is important because all metabolic processes in the body take place in the presence of oxygen; the amount of oxygen you consume during a workout is therefore a great indicator of just how hard you are working.

Two things that will help you determine your level of oxygen consumption include your heart rate and your rate of breathing.

In order to burn the maximum number of calories, make sure to workout at a level that allows you to keep your heart rate elevated for a sustained for at least 20 to 30 minutes at a single stretch. You will know when you are at the right intensity when it becomes difficult to sustain a conversation with the fellow on the treadmill next you — that is exactly where you want to be for at least 20 minutes.

The other thing that has a huge impact on your weight loss efforts is the amount of heat you are putting out. Your body loses as much as 30 per cent of its energy in heat. The harder you workout, the more heat you generate and therefore, simply monitoring your rate of sweating alongside your rate of breathing is another great way to make sure you are burning lots of calories.

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You want to make sure that you jog or cycle at an intensity that gets the sweat taps going and keeps them going for a sustained period, that again should be for about 20 to 30 minutes at a stretch. That is when the pounds begin to drop off.

Building strength

Muscle is great for you, any way you look at it. Muscle is very important in terms of enhancing your metabolism. This is because muscle, unlike fat, needs energy to sustain it, and that energy comes from the food you eat. Therefore, the more muscle you carry as a percentage of your body weight, the more calories you burn even when you’re just sitting around watching television.

Muscle also increases greatly the range and level of fitness activities you can engage in. The stronger you are, the higher the intensity at which you can workout and therefore your goals can be achieved much quicker. So muscle is absolutely key to getting fit and staying that way.

Building muscle is always about quality, never about quantity. The best way to build muscle is to focus on compound exercises, which target several muscles groups at one go.

The aim here is to teach your muscles to work together, thus improving your functional capabilities while also preserving balance in the development of opposing muscle groups. This approach will save you time, guarantee you results and help you sidestep common fitness injuries resulting from muscle imbalances or overuse.

The other thing you want to invest in is technique. Technique is everything when it comes to maximising gains and minimising injuries. Don’t just walk into a fitness facility and start throwing around weights. Ask for advice from a fitness professional.

At the very least, spend some time on the Internet and learn some of the basic tenets of strength training before you do yourself some regrettable damage. As a general rule of thumb, always lift slow and only lift a weight you are completely in control of. You will be well on the path to success.

Taming your mind

Getting fit is as much about tapping into your mind as it is about utilising your physical abilities. The biggest mistake you can make is to take up exercising simply to lose weight. If you don’t like it, chances are you won’t stick with it and therefore you wont make progress. I always insist on my clients trying out a variety of physical activities until they find something they enjoy and can sustain.

Choose an activity which you love and is suitable to your personality. If you like people, for example, look for group events like aerobics classes or team games. For the lone rangers, try inward looking exercises like long solo jogging sessions, the martial arts or even yoga.

You also have to consider cost, accessibility and suitability. Don’t focus on gym workouts if the price it too steep for you to afford. Take your workout outdoors or find alternatives around the house. Even if you can afford it, don’t join a gym that is on the opposite side of town from where you live or work. You want a facility that is close enough for you to squeeze in a lunchtime workout when you feel like it.
So whatever mode of exercise you choose, make sure you enjoy it, can afford it and can sustain it.

Have a merry Christmas and a happy new year!

Raymond is a fitness consultant. Join the conversation on Facebook; search raymondonyango.com