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How often should i excercise?
The ACSM (American College of Sports Medicine) recommends that healthy adults exercise for a minimum 150 minutes (2 1/2 hours) of moderate intensity exercise per week. If you're a beginner, start small, with 3 days of cardio for 15-30 minutes, gradually adding time each week to give your body time to adapt. Learn more about getting in shape and getting started with exercise. How often should i excercise for weight loss? The Secret is to burn more calories than you eat. Excercise more and be careful not to eat too much Download free calorie counter The ACSM specifies that weight loss requires, more activity, perhaps as much as 60 or 90 minutes at a time. Or increased intesity making your session more affective.Try a hard class or Hiit try our Download free 20 min workout to your ipone . If you are fit then try hit What types of exvercise / training should i try There are many types of excercise so you should find one that you enjoy, running, zumba, circuits. try them all and find the ones that suit you best. You are more likely to excercise if you plan to do it with a friend or go to a local class that is fun and friendly What is HIIT training ? High Intensity Interval Training (HIIT) is considered more effective than normal cardio because the intensity is higher, you can increase your aerobic and anaerobic endurance while burning more fat. "In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise - up to 50% more efficiently." It has also been shown to speed up your metabolism which helps you burn more calories throughout the day. Starting exercise, Beginners Excercise - What should i start with? Choose an activity that you enjoy. Walking is a good place to start. cycling, classes, swimming, running, spend 10-20 minutes and build upto 30minutes each day 5 times a week, once this has been achieved then spend more time increasing the intensity. what is hiit? HIIT (High Intensity Interval Training) is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover . This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout. You will be burning up to nine times more fat while sitting on the sofa later that night than you would have if you'd spent an hour on the treadmill at a moderate pace. Obviously, We are talking about intense training. You will need to push yourself when you have to w can I loose weight fast? join our Body Blast class at home and see Categories of physical exercise What is Strength Training? Strength Training is exercising to increse your physical strength. Strength training builds muscle: the stronger you are, the more muscles you'll have. it is not bodybuilding however: building muscle is a byproduct of exercising, not its goal. It:Burns Fat. Strength training burn calories, keeps your metabolic rate high under strict dieting and tends to make you stick to your diet better.ardio Try our proven programme, Cardio: . It's any exercise that triggers a sustained elevated heart rate. Like jogging, running, swimming, cycling.Any low-resistance training that gets your heart pumping and your lungs working. It's the kind of exercise that puts your whole body into a high gear, burning calories and working your metabolism.Cardio training can burn calories to melt away fat, lower blood pressure and, in some cases, decrease cholesterol levels. Health benefits of cardio are undeniable: It strengthens the heart and lungs, lowers blood pressure, helps you lose weight, promotes better sleep, and can even put the spark back in your sex life. Moderate Intensity activity A moderate level of activity noticeably increases your heart rate and breathing rate. You may sweat, but you are still able to carry on a conversation. You can talk, but you can't sing. What counts as moderate-intensity aerobic activity?Examples of activities that require moderate effort for most people include: Fast walking, walking uphill, pushing a buggy, water aerobics, Circuit Training Giving you a Full Body Work out. Working on various areas using interval training. Burns fat and tones all important areas. Using dumbells and kettle bells and different apparatus. Take the challenge and see what a difference it can make. See class timetable Combat LBT Legs Bums & Tums Combining total body conditioning exercises with cardio training, Combat LBT provides you with the ultimate workout. Lots of toning for the arms, improvements in physical strength and stamina, toning your legs, bums, tummy and - an all round total body work out. Zumba Fitness Zumba Fitness is an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party that’s moving millions of people toward joy and health.This Class is ideal for all levels to burn fat and tone. It’s easy to pick up and fun to do. We choreograph our classes so that we cover different areas and tone Legs, arms and tummys whilst burning calories. Click here to see our class in action Over 50's & Back 2 Fitness A gentle exercise class designed for newcommers, anyone wanting to get back into fitness and seniors. Improving strength, flexibility and balance. No matter how old you are, exercise can improve your quality of life, keep your weight under control and enable you to lead a full and active life. BOKWA Fitness (currently taken off timetable) is energetic, exciting, exuberant and exhilarating and consistently remains challenging, however is tailored for every type of individual to guide and assist with weight loss. BOKWA Fitness is a refreshing new program that has proven to be self- fulfilling for Group Exercise and Dance instructors and the individuals who participate in the classes. It is fun at its highest level. Click here to see example Our classes are suitable for men and women, beginners are welcome as options are given. Improve your fitness, burn body fat, improve flexibility, strengthen and tone your body with fun & controlled exercises in a relaxed and friendly atmosphere. Please note, It is important to have the consent from your doctor before beginning any exercise programmes. A health questionnaire must be completed by all newcomers. If you have any known medical conditions you should inform your instructor before you start. All classes are £4.00 please bring water and wear comfortable work out gear and suitable training shoes. If you are serious about getting fit, we offer discounts for members, please email for more details
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Attend any of the classes on our timetable! If you don't show you WON'T lose your classes! buy at class choose the option that best suits you below: and simply pay at class! Membership 1 Mini membership 6 CLASSES for £21 £3.50 per class use over 3 months Membership 2 10 classes for £40 get 2 free (12 classes) This works out at £3.33 per class, Use over 6 months Membership 3 Mega membership 14 for £45 £3.21 per class use over 4 months. Membership 4 Unlimited Monthly Membership £38 come to as many classes in a month. Breaks down as follows: 3 per week £3.16 4 per week £2.37 5 per week £1.90 pay per month USE over 1 month |
