Woman's World - Learn to love exercise

Health

Learn to love exercise

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Take advantage of the free induction offered by most clubs as you will then get to spend up to an hour with a qualified fitness instructor who can show you how to use all the machines properly. Mastering a good technique is not only important for you to achieve good results, it can also prevent an injury.

The best machines for burning calories and getting fitter are the treadmill, the cross-trainer and the rower. These work the upper body as well as the lower body, which means they burn more calories. The cross-trainer is particularly effective as it is a low-impact activity whereby both of your feet remain on the pedals.

Running is a high-impact activity that involves lifting both feet off the ground and this sends considerable shock forces through the spine and skeletal system, so it is not suitable for those who have been inactive for a long time, very overweight people or anyone who is prone to back or knee problems.

If you decide to take up running, invest in a pair of running trainers from a specialist running shop (the staff there will be able to advise you), rather than a high street sports outlet. Expect to pay around £50–70 for a good pair of running shoes. Sweatshop is a running shop that has stores nationwide; visit its website (www.sweatshop.co.uk ) for your nearest branch.

If you feel nervous about going to a gym, remember that the average gym user is not an athlete but an ordinary person. Gyms play host to a wide range of people – most of whom are simply trying to burn off last night’s takeaway or lose a few pounds before their holiday. You certainly don’t have to get fit for the gym, but going will get you fitter!

Gentler exercise

And don’t forget the swimming pool. If you are not keen on swimming, consider going to an Aqua Aerobics class. This involves group exercise and moving the arms and legs in the water. The atmosphere is usually really good and it is a good place to make new friends.

Try other, more relaxing, classes including yoga, Pilates, tai chi and Bodybalance (for further information, see the feature “Beauty from Within”). These will tone the tummy and strengthen the back, which means less risk of injuries and potential back problems.

Home fitness equipment

If home exercise is more likely to appeal to you, think carefully before you spend a lot of money on a piece of equipment you may never use. Treadmills, cross-trainers, steppers and exercise bikes can cost up to £2,000 – sometimes more!

A home workout DVD will set you back less than £20 and many have separate workout sections that enable you to spend just 20 minutes each day doing a workout. If you opt for a home workout DVD, try to choose one from a reputable company such as YMCA Fitness Industry Training (www.ymcafit.org.uk ) rather than a celebrity-endorsed DVD. Personal trainers and fitness instructors will be far more knowledgeable than celebrities and you will get more value for your money. Check out the Physical Company website (www.physicalcompany.co.uk ) for a selection.

If you are determined to buy home exercise equipment, a folding treadmill, cross-trainer or a rower would be the best bet. The quality of folding treadmills has improved vastly in recent years. Cross-trainers take up little space lengthwise but can be quite tall. Rowers are long when in use but can be stored upright in a corner. You can pick up a durable treadmill for around £800–1,000. Home exercise bikes start at around £200 and cross-trainers from £500–600. Rowers range from £650 up to £1,200. See box “Equipment suppliers” for more details.

Alternatively, you could buy your own exercise Step for around £60 (log on to www.physicalcompany.co.uk ) and invest in a few Step Workout DVDs, which means you will then have everything you need.

Staying active

Always remember that exercise can mean general activity. Gardening was recently cited as offering significant benefits to your health. According to studies in 2005 conducted by Loughborough University, having a specific task and enjoying the benefits of outdoor activity can make a significant contribution to your health.

Dr Jo Aldridge, one of the main researchers in the study, says: “Many of those who took part in the research study were on medication for their health problems and had tried a number of conventional treatments. They found that going to the projects regularly and taking part in gardening helped them in other ways. Being outside in the fresh air, undertaking physical exercise that gardening demands, working with nature and nurturing plants all helped to improve clients’ health and wellbeing.”

Gardening is a great workout as it uses the upper and lower body, including the legs, back, arms and shoulders, so you are sure to burn calories and get fitter.

In short then, exercise can be in your own time and on your own terms. Regular exercise will reduce your risk of heart disease, lower your blood pressure and even reduce the likelihood of you catching some forms of cancer.

Any exercise is better than nothing and if you do something regularly, you will definitely be making a significant improvement to your health.