Shape up on a shoestring
Shape up on a shoestring
How many times have you paid a gym joining fee and bought the latest fitness gear, only to find you never find the time to go? Whether youre just getting started with an exercise regime or youre a seasoned fitness fanatic struggling to fit a trip to the gym into your hectic schedule, there are plenty of ways for you to get active without burning a hole in your pocket. The Sports Council for Wales reveals its top tips for getting slim without the gym.
Pound the pavements
Make the most of local paths and tracks in your area and go for a run. Not only is it the least expensive and one of the most effective ways to get fit, it is also one of the best ways to combat the battle of the bulge. Running burns more calories per minute than any other form of cardiovascular exercise and the natural dips and hills you find running outdoors make you work harder than you would on the treadmill.
Aim to run three times a week for at least 20 minutes for maximum fat-burning benefits you need to feel out of breath and be fairly hot by the end of your workout, so take a towel and plenty of water with you.
Calorie calculator 590 calories per hour.
Walk to fitness
If runnings not for you, then a brisk walk can be just as beneficial. It can burn up to 300 calories an hour and be kinder to your joints. Join one of Wales walking groups to make the most of your walking experience.
Make a splash
Put your local pool to good use and add a once-a-week swim to your fitness routine. Swimming can prove to be really hard work, but you need to put the effort in to see the results, its no good just floating in the shallow end and then wallowing in the jacuzzi and calling it a workout! So invest in some goggles and be prepared to get your hair wet.
A half hour, vigorous swimming session can burn up to 395 calories. The cooling effect of the water disguises the intensity of your workout, allowing you to exercise for longer and harder without being put off by the amount of sweat you generate. Add some variety by trying different strokes. Swim one length as fast as you can using one stroke and swim back at a comfortable pace using another.
Calorie counter 790 per hour
Get on your bike
According to the British Heart Foundation, cycling for at least 20 minutes per week significantly reduces the risk of coronary heart disease. An hours riding can also burn up to 450 calories. You can intensify the burn and give your legs and bum an even better workout by adding some hills to your route your upper body will feel the benefit too. A bike ride is one of the easiest ways to fit exercise into your daily routine. Double it up as a form of transport, not only will you be saving money, youll be getting fit at the same time!
Calorie counter 450 per hour
Jump to it
Skipping is a great way to increase your cardiovascular fitness and get your heart pumping. A 30-minute skip will not only shift up to 320 calories but youll also be improving your agility and toning up the muscles in your legs, back, chest, shoulders and tum and even better, once youve bought the rope, its free and can be done anywhere. Skipping along to your favourite tunes will not only keep you motivated, it will also keep you skipping in time with the music and at a steady pace.
Calorie counter 640 per hour
The beauty of getting your fitness dose away from the gym is that you can have fun and socialise at the same time and you dont even need to realise youre working out. Grab your friends and family and head to the park with a Frisbee or ball and spend a couple of hours running around youll soon start working up a sweat.
So, now weve established that you can keep fit and healthy by exercising anywhere, at any time its time to get moving!
Always make sure that you consult your GP before any new form of exercise and remember, best results will always be achieved alongside a balanced diet.