Exercise
10 OF THE BEST BACK PAIN BUSTERS. Stott Pilates Simple Stretches £16.75 STRETCHING is paramount for good posture. Yoga and pilates are both good for improving flexibility and teaching good posture and alignment. This video shows a sequence of stretching based on these disciplines and is well worth practising every day until the techniques are learned. Mail order: 0870 8484842 www.stottpilates.co.uk Back Block £30 THIS simple wooden block can do wonders for correcting the effects of poor posture. You lie over it at the end of the day to stretch out muscles that have been improve posture, prevent back...
The Commando Workout for a body like Halle Berry Simon Waterson is an ex-commando who devised the diet and exercises for actress Halle Berry to get in shape for the latest Bond film, Die Another Day. He has now devised a fitness plan to suit people of all ages and fitness level Extracted from Commando Workout by Simon Waterson (HarperCollins £9.99)...
This is the brainchild of David Sye, one of the top-10 yoga teachers in the UK. Sye taught yoga to soldiers in Yugoslavia, using loud music to drown out the shelling. In London, he uses the same mix of yoga styles and club sounds in a stress-busting, beats-pumping sweatfest. Twist, stretch and chill. Try the The Third Space (020 7439 7333, www. thethirdspace.com). ...
A workout that is great for muscle conditioning, body awareness, alignment and co-ordination uses a Bosu ("both sides up"). It's a dome-shaped rubbery surface (fab for toning abs), turn it over and it's an unstable disc (perfect for honing balance and co-ordination). It's used by personal trainers, or buy a Bosu and workout video from Physical Company ( £149.50, 01494 769222). ...
Fast fitness classes which includes a circuit, alternating strength training with cycling to give a fat-burning, muscle-toning hit. Fitness First health clubs (01202 845 000, www.fitnessfirst.co.uk) ...
Muay Thai Muay Thai is a full-contact martial art and includesskipping drills, shadow boxing and kicking, adding gloves, pads and punchbags as the class develops, until you're ready for full contact. "The class is a mix of self-defence, cardio training and kick boxing," says Shelly. Available at the Chelsea Club (020 7915 2200, www. thechelseaclub.com), membership only. ...
Bollywood/Bhangra Indian dance inspired by the films of Bollywood is aerobic and toning. Bhangra is more vigorous. Honey Kalaria's Dance Academy 020 8590 8050 www.honeysdanceacademy.com or Pineapple Dance Studios 0207 836 4004 www.pineapple.uk.com or Honey's Bollywood Workout (Momentum Pictures, £12.99). ...
The Gyrotonic "expansion system" houses hooks, ropes and pulleys to allow a full range of movement: to stretch and strengthen muscles and connective tissues and to mobilise joints. Invented by Juliu Horvath, a Romanian ballet dancer, inspired by yoga, ballet, gymnastics, swimming and t'ai chi. Pupils work on a one to one basis. For your nearest studio, visit www.gyrotonic.com. Beatriz Pascual offers one-to-one classes at Natureworks, 16 Balderton Street W1 (0207 355 4036). ...
Zen Do ("the correct path") was invented by Rafael Nieto, director of the new Karmaa Martial Arts Centre at London's Camden Lock. It's a blend of karate, oriental kicking, boxing and self-defence. Aficionados include Jonny Lee Miller, Jude Law and Sadie Frost. Available at the Karmaa Martial Arts Centre. T: +44(0)20 7485 7474, membership only, but introductory classes available. Also Pilates, yoga, ta'i chi and massage. ...
Yoga is useful in helping to increase lung capacity but is not aerobic with the exception of ashtanga which fast-paced. Some yoga postures are weightbearing, but to maintain bone density, yoga should be combined with lifting light weights, and other bone-building exercises such as walking. Only burns 200 calories an hour but creates long, lean muscles and tones the abdomen. Good for flexibility. Thee exercise and philosophy of yoga helps reduce anxiety, depression and hostility, as well as boosting your mood and helping you to sleep better. ...
Getting on a bike exercises the heart and lungs more than walking and avoids the impact of running. Although cycling on busy roads means you will be breathing in pollution. For best results, cycle for a 20-30 minutes, three or more times a week in fresh air. Helps maintain and build bone mass in the lower body but upper body will need weights work. Cycling burns 400 calories an hour on the flat and more on hills. It also tightens bottom, thighs and calves. There's a risk of bulking up muscle (particularly the calves), so it may not be the...
One of the best cardiovascular workouts. A study found that women running 40 miles a week reduced their risk of dying from cardiovascular disease by 45 per cent compared with women running under ten miles. Even 45 minutes on the treadmill lowers blood pressure. The added bonus is that it is also weight-bearing exercise that maintains and builds bone mass, particularly legs and spine; to enhance benefits to upper body, try strapping on light hand weights. Running can cause joint damage. It burns more than 630 calories an hour but actually shortens muscles - the back of the thigh can...
Weight training does not help cardiovascular fitness and should be supplemented with another fitness activity. The weight resistance helps build bone mass and helps protect against osteoporosis. It burns around 200 calories per hour. Training can be adapted to the shape you're aiming for: lighter weights will help the body to be sleek, heavier weights develop muscles. Stretching warm-ups and cooldowns prevent injury. Does little to help flexibility so should be complemented with stretching workouts such as yoga, and Pilates in order to lengthen as well as strengthen muscles. Working out with weights triggers feel-good endorphins to boost mood and...
Tennis gives a good cardiovascular workout and weightbearing exercise and burns approximately 300 calories per hour. Keeps most of the main muscle groups trim and active - but is particularly good for strengthening shoulders, biceps and triceps, and quadriceps. To minimise the risk of injury, warm up slowly and thoroughly. It should be combined with yoga, Pilates or stretching because it can shorten muscles. A vigorous game of tennis can have huge emotional benefits, leading to a more positive body image, fewer phobias, reduced anxiety, less anger and lower levels of depression. ...
Tennis gives a good cardiovascular workout and weightbearing exercise and burns approximately 300 calories per hour. Keeps most of the main muscle groups trim and active - but is particularly good for strengthening shoulders, biceps and triceps, and quadriceps. To minimise the risk of injury, warm up slowly and thoroughly. It should be combined with yoga, Pilates or stretching because it can shorten muscles. A vigorous game of tennis can have huge emotional benefits, leading to a more positive body image, fewer phobias, reduced anxiety, less anger and lower levels of depression. ...
Excellent for the heart and lungs and is one of the best aerobic activities. It can even save you money getting around while it's builds cardiovascular fitness. It is also low impact which means it doesn't damage bones. It also helps with osteoporosis, particularly if you strap on arm weights. Fast walking burns around 275 calories an hour and strengthens hips, thighs, stomach and bottom muscles. Adding arm weights as you stride will build up arms and shoulders. It should be combined with a form of stretching exercise such as yoga or Pilates, for total fitness. (Specific calf and thigh...
Swimming is one of the kindest exercises for the body. The water supports the body, which is particularly helpful if you are not fit. It is an excellent heart and lung strengthener which will improve the delivery of oxygen to your muscles. The water pressure also assists the heart in pumping blood around the body.Another plus is that you remain cool. If you swim for an hour, you will burn 270 calories. The long sweeps of arms and legs while you move through the water, keep muscles strong, lean and toned, particularly the arms, shoulders, stomach and legs. Back stroke...
Regular workouts help you resist and recover from ageing diseases. Research shows that regular workouts not only keep you fit but also the body recover from life-threatening diseases. But workouts need to be geared to your body type and fitness level. If you're overweight or have high blood pressure you should check with your GP that the exercise you plan is the right one. You may want to start off with a vigorous walk. Keeping fit can also help regulate blood sugar and cholesterol, take off excess pounds and help with stress. Exercise also encourages the production of the...
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