Great exercises for burning calories

For those of us concerned that the festive season may encourage those few extra pounds to creep on, or if just looking for the quickest way to see results in a weight loss programme, calorie-burning exercise is the best method. Different regimes have their plus' and minus', so it's all about choosing the right one for you.

Boxing

Boxing not only improves muscle tone, but also promotes weight loss, strength, flexibility, and co-ordination. In recent years it has become increasingly popular for ladies, as well as for men. A popular misconception is that boxing bulks up the arms, but that is only true if it is the desired effect.

• Benefits - Improved muscle tone of thighs, bottom, and quadriceps, and also a more interesting way of getting fit for those who easily bore of treadmills.

• Disadvantages – Care should be taken if you have weak wrists, although this can be worked on and improved through learning the correct technique with a qualified trainer.

Weight training

Weight training is a more effective fat burner when heavier weights are lifted for shorter periods, instead of longer sessions with light weights. Compound exercises such as the chest press, deadlifts, and squats are particularly efficient calorie burners with the added plus of increased core strength.

• Benefits - Improves joint integrity which makes other types of exercise easier and less prone to injury.

• Disadvantages – To avoid injury, carefully heed your personal trainer's advice on how to lift and lower the weights correctly, and how much you should be training with.

Circuit training

A circuit is a variety of strength and cardio exercises repeated in a cycle with little or no rest in between them. Great for stamina, versatility, all over fitness level, and by incorporating more strength than cardio, will increase the fat-burning quota.

• Benefits - Great for those with a low boredom threshold, as you don't have time to stop and think. Routines can easily be adjusted to accommodate all levels of existing fitness.

• Disadvantages - As many different exercises are involved, a clear run at all the necessary equipment or space is required.

High Intensity Interval Training

Or HITT for short, is designed to burn calories and shed fat in a lesser time frame than original cardio training programmes. Utilising either cycling, running, brisk walking, the rowing machine, or the cross-trainer, it involves periods of intensely high-paced exercise alternated with short recovery breaks of no or low-paced activity.

• Benefits - Results will be achieved quickly.

• Disadvantages - It is tough and demanding, so a good all-round fitness level is required to take on such a routine.

Always obtain advice from a professional with regards to whether an activity is suitable for you and your existing fitness level. Also have them recommend dietary requirements to supplement and sustain your health and performance. Personal training in Perth will be able to cater a programme that is suited for your health level and to achieve the goals you desire. Speak to a local instructor at Lords who will be able to help you out with a personal training programme.

Important note: Do not enter into any exercise programme, especially a high impact or cardio-vascular routine, without first having a health check by a qualified personal trainer or your GP. If experiencing shortness of breath, dizziness, or chest pain while exercising, you must stop, rest, call for assistance, regulate your breathing, and discontinue the programme until medically deemed fit.