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Joined: Sep 2010
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berryk Offline OP
Amoeba
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Amoeba
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Hi All; I wanna get a bit more fit and do more excercising but which excercise would be the best to do, i mean i do, do all of them but which do you think is the best Regards

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Elephant
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Elephant
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Hey Beryyk, the best way to improve your fitness level so you can do more exercise is with high intensity interval training. HITT will really improve your endurance and also help your body utilize fat for energy too.

Try this quick HIIT circuit:

30 seconds jumping jacks or jump rope
30 seconds plank knee-ins
30 seconds running in place
30 seconds walking lunges
30 seconds dumbbell or resistance bands rows
30 seconds mountain climbers or hip thrusts
30 seconds

Check out my high intensity interval training guide for more tips and ideas.


Monica Neave ISSA Certified Fitness Therapist

Get Your Best Female Figure with the most overlooked workout strategy.

Burn more fat with Fatloss Workouts that work!


Joined: Apr 2002
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Elephant
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Elephant
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Posts: 4,906
I'm having all kinds of issues with my computer/keyboard/internet connection today. Sorry I left out the last exercise but here is the entire circuit again with additional instructions too:

30 seconds jumping jacks or jump rope
30 seconds plank knee-ins
30 seconds running in place
30 seconds walking lunges
30 seconds dumbbell or resistance bands rows
30 seconds mountain climbers or hip thrusts
30 seconds pushups or dumbbell curls to overhead presses
no rest and repeat 2-3 more times

Once your body gets used to this try 45-50 seconds of each exercise. Much more challenging!



Monica Neave ISSA Certified Fitness Therapist

Get Your Best Female Figure with the most overlooked workout strategy.

Burn more fat with Fatloss Workouts that work!


Joined: Jul 2010
Posts: 59
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Amoeba
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i starterd riding an exercise bike..i do 6 miles each weekday in the morning. i just want to lose some belly...im not excessive overweight but am on BP meds and hope to subtract one at least someday. being 59 years old its time i do something right for a change. i can do 6 miles under 27 minutes which isnt too bad for me. the last two miles i increase the torque somewhat and that gets the calories counter moving up some. the eating part i am adjusting too rather well.. no bread or maybe one slice a day with PB. i eat lots of fruits and veggies i plan on increasing one mile a month. do other ppl have success with exercise bikes??

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Elephant
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Elephant
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Posts: 4,906
I've been doing cardio since I was a teen (40 now) and at one time the bike was my favorite. Mainly because I used to spend 12 hours a day on my feet training clients so it was nice to sit down for cardio.

The best way to get results from bike workouts is to incorporate some challenging intervals into your routine. Even if you only add one 30 second sprint every five minutes that you're on the bike it will make a huge difference in helping you burn more calories and fat.

A good way to start is to warmup at a steady pace for 5 min. then increase resistance and speed for 30 seconds, working at what feels like a level 8-9 intensity (out of 10) then take 1-2 minutes to recover and repeat for the length of time you're on the bike then cool down for 3-5 minutes at an easy pace.

This can double your calorie/fat burn!


Monica Neave ISSA Certified Fitness Therapist

Get Your Best Female Figure with the most overlooked workout strategy.

Burn more fat with Fatloss Workouts that work!


Joined: Jul 2010
Posts: 59
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Amoeba
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Amoeba
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Posts: 59
thank you i will work on that.


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