Controlling Weight


There are lots of reasons why you shold exercise, such as:

What you can get:

  • Stronger heart muscle
  • More energy
  • Stronger bones, ligaments and tendons
  • Improved self-esteem
  • Stronger immune system
  • Increased metabolism - you'll burn calories faster!
  • Increased blood flow to all muscles, including the heart
  • Increased HDL (good) cholesterol
  • Improved balance
  • Improved muscle endurance for everyday activities
  • Improved diabetes management (if you have diabetes)
  • Improved mood - exercise is a natural mood-booster

What you may reduce:

  • Your risk for heart disease
  • Your risk for certain cancers
  • Your risk for developing diabetes
  • Body fat and body weight (depends on what exercises you do)
  • Your resting heart rate
  • Your blood pressure
  • LDL (bad) cholesterol
  • Total cholesterol
  • Triglycerides
  • Blood sugar
  • Your risk for developing or worsening osteoporosis
  • Stress and its effects on your mind and body

If you can't make it to a gym or you just dont want to go to one, it does not matter you can find other exersises to do such as walking the dog, going for a run through the park or playing football with mates. There are many fitness videos you can get to exercise at home.

If you do join a gym, get one of the gym's personal trainers to draw you up a plan. The plan may include what activities to do and for how long. They may advise you on what to eat to help you work to the plan.

The the gym you may come across three types of equipment:

  • running machines (helps you improve your heart rate and stamina)
  • resistant machines (helps tone body parts muscle)
  • free weights (helps builds muscle strength and stamina)

There are 2 types of workout:

  • Aerobic
  • Anaerobic


Aerobic exercise is a long lasting, low intensity activity where the ability to supply oxygen to the muscles involved in the activity is greater than the amount demanded by the exercise. Examples of aerobic exercises are swimming, running, cycling and walking. So exercise is a strong lifestyle factor, couple this with healthy eating and diet and you are on to a winner. Aerobic workouts are predominantly used to burn body fat, fat being used to supply the energy needs. Circuit training is also aerobic, this is where a combination of exercises are undertaken with little or no rest.


Anaerobic exercise is short lasting, high intensity activity, where the demand for oxygen from the exercise  exceeds the oxygen supply. Examples of anaerobic exercises are sprinting and weight training. Instead  of fat being utilized to supply the energy needs, glycogen (muscle sugar) is used.

Anaerobic workouts therefore result in muscle mass gain.