CityPages Kuwait June 2016 Issue June 2016 | Page 57

airdyne etc.
10-15 rounds
30 seconds hard
30 seconds easy
hard = should be feeling the burn and
huffing/puffing
easy = should be able to talk and exercise
at the same time
Remember that you should seek
medical advice before attempting these
workouts. We also highly recommend
that you seek the help of a qualified gym
instructor or personal trainer to ensure
proper technique and programming.

Strength Training

an endogenous anabolic factor that induces both muscle growth and
fat burn. Second, a phenomenon known as EPOC (excess post-exercise
oxygen consumption) makes its appearance. It mainly comprises a host
of processes that aim to restore the body to a resting state and adapt it
to the exercise that took place. During this period, the body consumes
increased amounts of oxygen because it is in a metabolically stimulated
phase, resulting in a higher caloric consumption. In simple terms, HIT
results in an ‘after burn’ effect, where the body burns more calories in
the resting period following strenuous exercise.
If you prefer groups, then attending boot camps, circuit classes or HIT
classes are a good option. If you want to do it on your own then try this
workout:
5 rounds
10 Burpees
10 Squats
10 Sit Ups
10 Mountain Climbers
30-60 seconds rest

Commonly referred to as resistance or
weight training, it is the employment of
some form of resistance (weights, bands,
bodyweight, etc.) to the joint movement,
thereby forcing the corresponding
muscles to work harder. The more the
resistance, the more force the muscles
need to exert. Muscles engaging in this
kind of activity mainly rely on anaerobically derived energy, meaning
that they don’t directly burn fat as primary fuel. However, they undergo
several physiological adaptations that eventually promote fat loss muscle mass increases, which in turn raises the basic metabolic rate
(you burn more calories at rest); sensitivity to insulin increases via
what is called ‘GLUT4 receptor activation’, leading to increased glucose
uptake by skeletal muscles, that would otherwise end up store d as fat.
You can increase your resistance training volume by following a weight
program in the gym, preferably with lots of multi-joint exercises that
recruit more muscles at once (e.g. squats and deadlifts). Alternatively,
you can employ bodyweight exercises such as push-ups, pull-ups,
bodyweightlunges, squats, etc.
For an individualized strength training program we would recommend
that you see your qualified gym instructor or personal trainer because
they can tailor the program to suite your lifestyle, experience, age and
goals. Otherwise we now offer online training programs using our
interactive training app with internal messaging, consultation form,
video demonstrations, workout scheduling, workout tracking, email
reminders and more.

Interval Training (IT)
IT refers to the form of exercise where bursts of intense activity
alternate with intervals of active resting. There are numerous
advantages for interval training, such as higher aerobic capacity and
higher energy expenditure – mainly due to EPOC, which comes with
any high-intensity exercise, both of which favour fat loss. Moreover, it’s
very easy to do and can accommodate virtually any form of exercise. If
you like walking, then you can include short bursts of running in your
walks. As you get better at it, you can increase your level by alternating
equally timed intervals, e.g. 30 seconds of walking and 30 seconds of
sprinting. If you aren’t into running, or you are concerned about your
knees, you can employ a similar protocol with a rowing machine. The
same principles apply.
Attending spin classes, run groups or Les Mills classes are a good
option. If you prefer to workout on your own, try this workout by
using any form of exercise including a bike, treadmill, elliptical, rower,
CITYPAGESKUWAIT.COM

57