It’s that time of year again. The days are getting longer, temps are increasing and winter hibernation is over. So, want to know the secret to getting fit and staying that way?
Richard, Dani and David, Step into Life personal trainers in Ku-ring-gai, say outdoor group fitness is even better.“These days we spend so much time indoors, that getting outside is actually helping people to relax. The feeling you get from not being bound up indoors, plus the natural ambience of being outside makes outdoor group fitness training even more rewarding,” says Richard.
SO, HOW DO YOU GET THE MOST FROM YOUR OUTDOOR GROUP FITNESS?
1. BUDDY UP The social aspect of group fitness not only means you make friends for life, but they help keep you accountable to your fitness goals. “The camaraderie that forms in our sessions creates a sense of belonging and wellbeing,” says Dani, who has members ranging from age 18 to 65 in her group.
2. BURN IT UP “Sure, it’s can be a little chilly in the mornings , but the best thing about outdoor group fitness is that you actually burn more energy – and fat – getting warm,” says David from Turramurra and Lindfield. “Be sure to incorporate your warm up into your session, and lap up that rewarding feeling that always comes with knowing that your exercise is done for the day.”
3. MIX IT UP “The key to great personal training is variety,” says Richard. Doing an array of exercises and training techniques means you stay interested and on track to achieve your goals. “Plus, your body will thank you for it once you’ve worked out a wide range of muscles in just one session.
”WHY AM I HUNGRY ON REST DAYS?
As your muscles recover and grow after training they need more protein and nutrients. So, why is your body is craving more food during times of recovery.
According to Sport Dietitians Australia there are number of explanations. Firstly,
there is evidence that exercise influences:
Your body composition (especially muscle mass); Resting metabolic rate; Gastric response to ingested food; and changes in appetite hormones (such as insulin, ghrelin, cholecystokinin, glucagon-like peptide-1 and Peptide YY, leptin) As a result, during times of energy deficit (the day after training), your appetite hormones signal for you to eat more, and this may contribute to increased hunger.
Secondly, on days of high training volume or effort such as an interval training session, hunger is often suppressed after exercise. In fact, a University of Western Australia study, showed men who completed 30-minutes of intense exercise intervals ate up to 170 calories less about an hour after working out compared to those who performed moderate exercises for the same amount of time. This is most likely due to redistribution of blood flow to your extremities, away from the gastrointestinal tract, reports SDA.
Thirdly, there is a theory that you can have a biological drive to seek particular foods to replenish blood sugars or glycogen. This effect could also relate to preferences for particular tastes associated with certain nutrients – for example, sweetness which is often associated with carbohydrate rich foods.
And finally, humans are chemically programmed to seek sweet food because sweetness comes with the calories we need to survive. So, to make sure you have the right foods at hand on rest days follow this advice about how to survive sugar cravings and ways to know if you’re getting enough protein.
David Bowman – Turrumurra 0408 647 690 Memorial Oval
Dani Manevski – St Ives 0411 409 209 St Ives Village Green
Richard Hallett – Pymble 0405 140 610 Bicentennial Park
David Bowman – Lindfield 0408 647 690 Lindfield Oval