Fitness Exercise

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Exercising can sometimes just seem to get in the way of relaxing! If you are looking for ways to maximise the benefits of your exercise efforts then check out our top list of most effective exercises, gleaned from the expertise of our private personal training team:

Walking : walking is a great aerobic exercise. Unless you're walking at a brisk pace however, it won't burn much fat off (about 500 calories per hour). It sure beats sitting on the couch though and is a great starter exercise if you have been out of training for a while. Gradually increase the distance you walk each time, don't jump straight into hour long walks. An added bonus is that all you will need is a pair of trainers!
Interval Training : Interval training will help you lose weight. If you've started walking every day, start to add in a couple of brisk walks or jogs to get your heartrate up. This will also improve your cardiovascular system and your aerobic fitness.
Squats and Dips: Time to exercise your muscle groups. Squats and Dips are two of the best forms of strength training - they exercise multiple muscle groups but you must pay attention to your technique to get the most out of them. To perform the perfect Squat:
1. Place your feet shoulder-width apart and keep your back straight.
2. Bend your knees and lower your bum towards the ground. Your knee should remain over your ankle as much as possible.
Lunges: Lunges also exercise a lot of the body's muscle groups. To perform a good lunge takes a fair amount of balance. To perform the perfect lunge:
1. Pick a spot about a meter in front of you and step forward to that spot.
2. Keep your back straight and bend your knee to about 90 degrees.
3. Keep your weight on your back toes and drop your rear knee towards the floor.
Push-ups: The humble push-up is great for strengthening your upper body and even your stomach muscles. To perform the perfect push-up takes a lot of core strength to keep you stable. If you don't have the strength to do a full, horizontal push-up, stairs are a great way to modify your angle. Start by doing some push-ups at say a 45 degree angle and gradually increase the angle until you are flat on the ground. You can even do pushups against a wall. To perform the perfect push-up:
1. Lie flat on the ground
2. Put your hands just over shoulder-width apart, in line with your shoulders.
3. Place your toes inline with your shoulders, on the floor.
4. Strengthen your stomach muscles as much as you can and then raise your body up so your arms are straight.
5. Try to concentrate on keeping your body as rigid and stable as possible.
Sit-ups (or crunches): Sit-ups target the abdominal muscles (anyone for a six-pack?!) A very popular myth is that sit-ups will get you a six-pack. Sure they'll strengthen your stomach muscles but if you don't combine your exercise regimen with traditional fat-burning activities (such as jogging/ running/ swimming etc) they'll always be hidden behind a layer of stomach fat, which isn't much good at all! To perform the perfect sit-up:
1. Start by lying on the floor with your feet flat on the ground (if you can't situp like this, then try hooking your feet under a weight bar, or get a friend to hold them down)
2. Press your lower back into the floor
3. Tuck your chin in slightly and contract your stomach muscles to bring first your head, then neck, shoulders and finally your upper back off the floor and up into a sitting position.
You can then mix this up by twisting to one side BEFORE doing the sit-up to work your oblique muscles.
Row (bent-over): This exercise is perfect for working your back muscles. Stand with feet should width apart, bend your knees and flex forward at your hips. Engage your abdominal muscles and extend your spine for added support. Hold weights beneath your shoulders and move them up and down to the side of your body with your elbows. Hold them still at the apex of the exercise before slowly dropping them back to the start position.

These are some great exercises to get you started with your personal training goals (and all you need to do any of them is a pair of trainers and a couple of weights!). Form is vitally important though to ensure you are getting the most out of your efforts and also to protect against injury so it's always a good idea to perform these exercises under the watch of a qualified personal trainer.

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