Have you ever heard the saying 'you can't out exercise a bad diet'. It is true. When you actually look at how many calories you burn during an exercise session it is easy to see why exercise alone is unlikely to make a significant difference to your weight if you don't make positive changes nutrition. It's also not uncommon to reward ourselves with extra food because we have exercised.
How often have you headed to the nearest cafe with your girlfriends for coffee and cake as reward for your hard gym session? Do that too often and you might start to cancel out the time spent at the gym.
However, there are two sides to this coin.
Food aside, making sure that you get 30 minutes or more of sustained exercise each day will have a more significant impact on your cardiovascular heath than any dietary changes you make.
30 minutes where your heart rate is elevated to a point where you can talk but not sing.
All that needs to be, at least initially, is a brisk walk.
Everyone can find time for that.
Once you have been enjoying your 30 minutes of exercise each day for a while you will find that your fitness level improves. It will take more of a push to get you to that talk but can't sing point. That is when it might be time to change things up a bit.
Jogging is the logical next step. Like walking going for a jog is very accessible and totally flexible. If it is something you want to try, great, but there are a few things you need to consider first, you can read more about that here.
If you decide to give running a go then adding some strength training is a good idea. In the absence of an existing or prior acute injury knee and lower back pain when running is often related to poor leg, glute and/or abdominal strength. These things can all be improved with consistent strength training.
Try adding in some hills or stairs to make you walk or run more challenging. A grass oval is a great place to try some interval sprints and it's an easy thing to do with the kids because they can easily run around with you.
If jogging is not for you, no problem. There are plenty of other ways to step up your fitness from the brisk walk level.
Buy a skipping rope and use that as part of an interval training circuit.
Joining a gym and going to classes is another option. RPM, Attack, Combat, Step and Pump are all good examples of gym classes that will help take your fitness to the next level. Some gyms offer boxing group sessions too, a fun way to enjoy a combination of strength and cardio.
The main downside to gym classes is that you are restricted by what times different classes are available and, for some, the cost can be prohibitive. If you have young children choosing a gym with crèche facilities can make going to the gym just as accessible as walking or running.
Unless you are using the crèche facilities then spending mind numbing minutes and hours on the treadmill, cross trainer and stationary bike is possibly not your best option. Getting outside is much more enjoyable.
If you don't love gyms then outdoor group training is another option. Most groups run boxing and bootcamp style training. If you are doing bootcamp training always make sure that you are comfortable with the exercises and never be afraid to ask if you are unsure. This style of training can be lots of fun because it less choreographed than gym classes and your trainer has more freedom to move within the group.
Consistency is the key with exercise. It is important to realise that it takes time to see changes from exercise but with time your fitness will improve, you will feel stronger, your muscle mass will increase and combined with good nutrition you will see fat loss and your sleep quality will be better.
It takes time to form a new habit. If exercise isn't a regular part of your day now then have a look at your diary for the next two weeks. See where you can find a spare 30 minutes each day to add some exercise. Write it in your diary (in pen), make a firm appointment with yourself, stick to it and take great pleasure in crossing it off each day when it's done.
Are you going to make a commitment to yourself to move more, or make your exercise consistent? Are you doing it already, how do you make sure that you fit that 30 minutes in your day?
Tatum xx