By creating a well put together fitness schedule involving regular cardio and weight training exercises, you can maximise your chances of losing weight, burning fat and feeling great.

Cardio

Cardio stands for cardiovascular exercise.  It is any form of exercise which gets your heart rate pumping faster, your breathing faster and you getting a sweat on!  Examples of cardio include running, cycling, HIIT, and even walking.  We are advised to get at least 30 minutes of cardio exercise per day for good health.  When looking to lose weight or burn fat, it can be beneficial to do more than 30 minutes, but not more than 1 hour – you do not want to over work yourself!

Weight Training

Weight training/resistance exercise is used to build muscle, burn extra fat and raise your metabolism.  You can use body weight exercises such as squats, press ups and sit ups, or you can add extra weight through using dumbbells or resistance bands for example.

Once we get past the New year, where we all have that immediate rush of motivation to get fit, lose weight and eat healthier, we often get into February and March and see our resolve dwindle out.  The way we have found to get around this is to book into a number of exercise classes at our local gym.

The great thing about attending classes is that you cannot really slacken off – the trainer is there, other people are there and they can all see you!  No way are you going to quit with them watching you!  The classes are often a great chance for you to push yourself, with the safety of having a trainer right there to help you if you get into problems.

We love spin classes as a great way to increase our cardio fitness as well as powering up those legs.  For those who prefer a slightly less intense class, why not try some light aerobics, aqua fit or yoga classes?

There is unfortunately no way to spot reduce body parts! the best way to go about reducing the size of your thighs is to clean up your diet and do some sensible exercise.  Here are my tips for getting the legs you have always wanted!

As a lot of your body size relates heavily to genetics, take a look at your family members, such as your Mum and Dad’s legs and your grandparents.  If they all have chunky legs, it is likely that your legs will also be on the larger size.  Start by drinking more water to flush out toxins and help speed up the fat burning process.  Pear shaped ladies will often store extra fat on their hips and thighs, so dry body brusing daily can help combat this.

Eating a cleaner diet will help with overall fat loss, so reduce the amount of sugar, alcohol and crappy carbs you are eating and replace with wholesome veg, fruit, good fats and complex carbs.

Exercise wisely.  Squats and lunges work the legs hard and can often cause your legs to look bulkier.  You might want to take up running or jogging, as this way you are exercising the muscles of the legs without adding bulk.  You’ll also be burning lots of calories which can go a long way towards burning fat off your legs too.

Running is just a type of operating or jogging in a relaxing or sluggish pace. The primary purpose would be to improve health and fitness with pressure on the body from quicker than operating, or even to preserve a constant pace for longer amounts of time. Done over-long ranges, it’s a kind of cardiovascular strength training.

Running can also be utilized like a warmup or cool off for athletes, adhering to or previous competition or an exercise. It’s frequently utilized by severe athletes during intensive training as a way of energetic restoration. For instance, an athlete who finishes a quick 400 metre repetition in a sub-5-minute distance speed might fall to an 8-minute-mile running speed to get a restoration panel.

Running may be used like an approach even to give a way of cardio exercise but with tension on need or bones about the system or to improve strength.

Based on research by Stanford University Faculty of Medication, running works well in lowering the results of aging, and growing individual lifetime, with advantages for that heart. Running is advantageous for keeping healthy and battling obesity.

The National Cancer Institute has done reports that recommend running along with other kinds of aerobic fitness exercise may decrease the threat of lung, colon, chest and prostate cancers, among others. It’s recommended from the American Cancer Culture that running for atleast half an hour five times per week might help in cancer prevention.

Although running on the treadmill will give you help with weight reduction, and health advantages for example cancer-prevention, research revealed in BMC Public Health reviews that running outdoors might have the extra advantages of focus and elevated power. Running outdoors is just a greater method to enhance energy than utilizing a treadmill in the gym and progress feeling.

Jogging prevents bone and muscle harm that enhances blood flow and center efficiency, frequently happens with age and helps in protecting a healthy weight gain.

A research launched in 2015 documented that “lighting” and “reasonable” jogging were related to decreased death when compared with equally low-jogging and “intense” running. The perfect quantity per week was 1 to 2.4 hours, the perfect consistency was 2–3 occasions each week, and also the optimum pace was ” slow” or “average”.