Practical ways to burn more fats NITEC in Fitness Training 1

Our Current Lifestyle health issues Low level of activities are becoming a major health issues in Singapore Cardiovascular Disease Obesity Type 2 Diabetes OsteoporosisHigh Blood Pressure and more…..

Our Current Lifestyle

How to lose weight the healthy way?

Weight Management is all about energy balance.  Calories in > Calories out = Weight gain  Calories in < Calories out = Weight loss  Calories in = Calories out = Weight management Weight Management Regular exercise is an important part of effective weight loss

 Accumulate 150 – 250 minutes of moderate intensity aerobic activity per week.  Each session of aerobic activity should last at least 10 minutes. Physical Activity (PA)  Start slow and gradually increase the intensity and frequency. How do we test for the intensity of the exercise?

Light  Minimal increase in heart & breathing rate  Should be able to sing Moderate  Noticeable increase in heart & breathing rate  Able to carry on a conversation but not have enough breath to sing Vigorous  Large increase in heart & breathing rate  Difficult to maintain a conversation but not out-of-breath Intensity (Talk Test)

 Badminton  Brisk walking  Leisure cycling  Tennis (double)  Water aerobics  Ballroom dancing Moderate-Intensity Activity

 Jogging  Swimming  Tennis (single)  Hiking uphill  Jumping rope Vigorous-Intensity Activity

Time spent at home doesn’t have to be “couch potato” time. Make fitness a priority at home  Wake up early  Make chores count  Be active while watching TV  Get your dog into action Fitting in Home

 Taking stairs instead of lift.  Getting off the bus one or two bus stops before your destination and walk.  Parking your car away from your destination and walk.  Join your class for SW lesson! Fitting in Work

 Should engage strengthening activities at least 2 days a week.  Helps to:  Increase bone density and reduce risk of osteoporosis  Increase body’s metabolism  Reduce risk of injury Strength-Training Activities

Recommendation:  8 – 10 different exercises  8 – 12 repetitions for each set of exercise  Rest at least 2 days between each session Examples:  Free weights  Weight machines Strength-Training Activities  Resistance band  Body weight exercise

How To Overcome Physical Activity Barriers?

Top 5 Reason 1.Lack of time 2.Lack of motivation 3.Lack of resources 4.Weather conditions 5.Family obligations “Excuses”

Busting Exercise Myths Myth 1: Women who engage in muscle-strengthening exercise will get big muscles. Fact: Women do not have the level of hormones, which are necessary to create big muscles. Women should do strength training to improve strength, bone health and tone up!

Busting Exercise Myths Myth 2: In order to get into shape or lose weight, I have to run or do more vigorous exercise. Fact: Not necessarily. The goal is to burn 2000kcal per week when trying to lose weight, no matter what intensity level is. Focus on activities you like and you’ll be more likely to stick to it in the long run.

Busting Exercise Myths Myth 3: We burn more fats when we wear a track suit while exercising. Fact: Singapore is a hot and humid country. By increasing the clothing on our body, it increases the likelihood of dehydration and heat stress. Weight lost are largely due to the lost of water in the body.

Busting Exercise Myths Myth 4: Can muscle become fat or fat becomes muscle? Fact: Fat will never turn into muscle and muscle will never turn into fats because they are completely different molecular structure!!

Busting Exercise Myths Myth 5: Is starving a good method to lose weight? Fact: On a starvation diet, body slow down its metabolism to conserve energy by decreasing muscle mass. Although you will lose weight rapidly and you’ll look great. Your body will stores anything and everything once your start eating just in case you starve yourself again.

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