NOT everyone is a gym person and some do not like to work out in front of others, call it social anxiety.
A British research showed that 75 per cent of women want to exercise but don’t because of what others might think. Same goes for some men.
If you fit either of the two categories then there is still help for you yet. All you need is some motivation, some space where you can exercise and your favourite sounds to keep going.
For motivation, the thought that you will have a better looking body at the end is motivation enough but if you’re still not getting into it, the best trainers in the world prescribe that you get a training buddy.
Now that you have all of the above, that is the space in the comfort of your home, your sounds that get you jumping and exercises that do not require weights or machines at the gym.
And not forgetting your comfortable exercise attire.
After holding talks with various trainers around the Capital City, most have agreed on a certain exercise method called the HIIT – High Intensity Interval Training.
Jim Stoppani PhD best explains HIIT. Dr Stoppani is not only American smart but an exercise freak as well. In his article in bodybuilding.com, Dr Stoppani wrote HIIT burned fat and shaped bodies.
“As far as cardio training goes, high-intensity interval training, aka HIIT, has been exactly that among serious fitness enthusiasts—a big it.
“HIIT has nothing to do with becoming a Mafia assassin, although your body fat may feel like you finally have it in the crosshairs.
“This form of cardio intersperses intervals of high-intensity exercise (such as sprinting) with intervals of either low-intensity exercise (such as walking at a slow pace) or complete rest. This style is a departure from continuous steady-state (slow and steady) cardio that most people do at a moderate intensity for 30-60 minutes.
“With HIIT, you’ll be running (or cycling or whatever) like a bat out of hell for brief stretches, but the net effect when all’s said and done is better results in less time.
“HIIT was developed decades ago by track coaches to better prepare runners. At the time it was known by the oh-so-catchy name of ‘Fartlek’ training, the conjoining of the Swedish words for speed (fart) and play (lek). So it means ‘speed play,’ which is a good description of HIIT training.
“You can do these workouts using tools, such as a jump rope, or simply doing jumping jacks, or sprinting, or working on a stationary cycle. Use your imagination. Just follow the work-to-rest intervals as indicated.
Phase 1 (1:4): Weeks 1-2
15 seconds: High-intensity exercise
60 seconds: Rest or low-intensity exercise
Repeat another 10 times, followed by a final 15-second high-intensity blast.
Total time: 14 minutes
Phase 2 (1:2): Weeks 3-4
30 seconds: High-intensity exercise
60 seconds: Rest or low-intensity exercise
Repeat another 10 times, followed by a final 30-second high-intensity blast.
Total time: 17 minutes
Phase 3 (1:1): Weeks 5-6
30 seconds: High-intensity exercise
30 seconds: Rest or low-intensity exercise
Repeat another 11 times, followed by a final 30-second high-intensity blast.
Total time: 18.5 minutes
Phase 4 (2:1): Week 7-8
30 seconds: High-intensity exercise
15 seconds: Rest or low-intensity exercise
Repeat another 25 times, followed by a final 30-second high-intensity blast.
Total time: 20 minutes”
*So here is a quick program to get you started with your week one.
1. 10 – press ups –
2. 10 stomach crunches
3. 10 – squats (free weights)
4. 10 – burpees
Rest for 60 seconds and then repeat the set three to five times depending on your energy levels.