CV Exercise and Fat Burning

This week we have been focusing mainly on cardiovascular (CV) exercise. Cardiovascular exercise is essential for good health. Not only does it keep your heart and lungs healthy, but it can also help improve a range of conditions from diabetes to high blood pressure. Having good CV fitness gives you loads of energy, a healthy immune system and reduces stress, as well as helping you lose weight along the way.

Too often, people think that 'more is better' and just run or cycle for as long as they can. However, a more effective way to train is to vary the intensity throughout the session. 20 minutes of 'interval training' (using alternating high/low intensity intervals) will be a more demanding work out than 30 minutes of flat aerobic exercise. Obviously, everyone has different needs and abilities, so always consult a fitness professional before starting such a program.

Regular high intensity interval training is a great fat burner. If you are trying to lose weight, try it along with these other tips to get the most out of your weight loss program.

*Eat less carbohydrates such as potatoes, pasta, bread and rice, but DO NOT cut them out completely. Your body needs these foods for energy.

*Make sure you drink plenty of water. The brain often confuses thirst and hunger receptors, making you snack when all you need is water.

*Work your muscles and your CV at the same time for maximum effect by doing a circuits or aerobics class or taking up a sport.

*Cut out alcohol. Alcohol stops your body burning fat and makes exercise sessions less effective.

Remember that these tips are ways to make a weight loss program more effective, and will not work in isolation, therefore you still need to eat sensibly and exercise regularly.

Melanie's Diary Week four:

I always remember at school dreading the cross-country sessions. I hated running and would try anything and everything to get excused from the classes. As I got older and found different ways to exercise the thought of running disappeared from my mind. But lately I have wanted to give running a go. Every year I watch the marathon and wish I could complete that race. I am always jealous of those people taking part because the atmosphere and adrenelin must be great. I will never be a long-distance runner my but I am starting to give running a go. Being someone who suffers from Exercise Induced Asthma (EIA) I think my main problem was that when I ran, I got out of breath and therefore told myself not to continue and because I did not feel comfortable doing it I didn't. With Ed I have started to run again and although it pains me to say it I am quite enjoying it. I am still stuggling to overcome the asthma but he is showing me breathing exercises that are helping to control it. I am not running great, long distances but short bursts, which I am getting used to. I have also been introduced to the circuit out the back of the Spa Hotel. This involved running around the course and stopping to use various bits of equipment. These include sit up poles and monkey bars. It is tough but rewarding. I cannot believe we are now nearly four weeks into my mission. Time has flown but I am enjoying all the different aspects of training and exercise every week