Women's Health & Fitness

To be fit, you need to work out. To work out effectively, you need energy. And energy comes from food. Of course we all eat – sometimes too much – but usually a change in the output of energy (which occurs when we start working out), means we must counterbalance it by altering the amount of energy we put into our bodies – you need to put in as much energy as you use.

"Depending on how much you are training, your energy intake may as much as double," PT Elise Carver points out.

For long-lasting fitness you need to make sure you are eating enough of the right type of foods. Carbs, for instance, are what enable you to burn fat. They are the primary source of energy and are what your body will feed on first when exercising. Without them, protein and good fats will be used, diverting them from their primary functions – building muscle and ensuring a healthy neurological system and central nervous system.

When trying to achieve long- lasting fitness, the frequency at which you exercise is of
utmost importance.

"As a general rule, if you want to be ‘fit’, you need to be doing something physical at least six days a week. But that doesn’t mean you have to lift weights each day, or run every time."

To maintain a healthy fitness level, it is recommended that high-intensity workouts be broken up with light cardio, or ‘recovery’ activities. Take a dance class, go to Body Jam or try boxing. Break this up with a half-an-hour walk three times a week and a swim on the seventh day and your body will be fit but not overworked.

"And because the effects of weight-training last roughly two weeks (whereas cardio lasts only three days), resistance training twice a week is plenty,"
says Carver.

The ‘core’ refers to the group of muscles that run the length of the torso and stabilise the spine, pelvis and shoulders – it consists of far more than just abdominals.

These muscles are essential for standing upright and moving and are therefore vital to fitness training. The stronger they are, the easier any movement will be – and the better the results from cardio and resistance training.

Yoga and Pilates are excellent activities to build core strength, as is Body Balance, swimming and dancing.

"Body weight exercises are very effective in building a strong core and a set of sit-ups, abdominal braces, plank exercises and lunges will do wonders. Try 50 repetitions of pelvic floor squeezes then holding a plank position for 60 seconds every day."

It’s often overlooked, but it is of vital importance in maintaining fitness. Flexibility enables muscle growth, and supple limbs and helps your body to relax after a workout. Without it, muscles can become tight, strained or cramped and joints can be pulled out of alignment. Flexibility allows joints and muscles to move through their full range of motion, easing movement and increasing blood circulation.

"The best way to increase flexibility is to stretch. Static stretching – i.e. isolating each muscle and holding a stretch for 30 seconds – is a great way to relax your body in the evening and assist muscles in the recovery process."

Stretching before a workout will ensure the maximum benefit from exercising and keep your body in working order. It helps to release and loosen the muscle and works best when you relax and breathe with each stretch.

Cardio pertains to any form of activity that increases your heart rate. It trains your heart and lungs to pump oxygen around your body faster and more effectively.

"There are two types of cardio workouts: Light and high intensity. Light cardio refers to exercise that increases your heart rate to 60 per cent of its maximum output – determined by finding 60 per cent of 220 (the average maximum heart rate) minus your age. It is effective in maintaining fitness. High intensity cardio refers to exercise that gets your heart going at least 80 per cent of its maximum output (80 per cent of 220 minus your age). It’s effective in burning fat and increasing your heart and lung capacity. Both forms of cardio should be included in any fitness plan, as should a challenge every now and then. With the right push at the right time, what you once considered high intensity may soon become light cardio!"

Long-term fitness requires strength. To maximise strength over time, weight (resistance) training is paramount.

"Weight-training will not cause you to ‘bulk up,’"
Carver stresses.

"Women lack the testosterone necessary for massive muscle growth – female body builders rely on supplements to achieve
their bulk."

Lifting weights can however, increase strength and bone density (vital in preventing osteoporosis) exponentially, on the outside it shows only as improved muscle tone. "This is best achieved through multiple repetitions of a medium weight."

But don’t restrict your resistance training to lifting weights – any activity that involves muscle use, such as ball sports, swimming and Pilates counts. "You are considered a healthy strength if you can lift your own body weight. Can you do a chin up?"

If you don’t make exercise fun, you will get sick of it. Make it social, be imaginative and put some variety into your weekly routine. Try out all the group classes and see which ones you like. Or find a dance school for some high-intensity cardio. Yoga and Pilates are great for core strength and flexibility, but if you want to spice it up a little, try Bikram Yoga. Trade the weights machines for free weights and dumbbells or a Pump class instead. While it can be motivating to have the space of the gym to work out in, don’t restrict yourself! Join a team – be it basketball, netball, touch footy or volleyball. Each game goes for about 45 minutes, so that’s 45 minutes of cardio and muscle endurance. If personal pursuits are more your style, try swimming, rock climbing, surfing, rowing or bike riding. Leisure sports work more muscles than you might think!

Recovery time is essential. "If you don’t recover, you’ll over-train and probably injure yourself,"
Carver warns.

It should consist of rest, stretching and light cardio such as yoga, swimming and walking.

"Recovery time varies between individuals, depending on DOMS (delayed onset
muscle soreness)."

DOMS occurs mostly because muscle cells are torn and need to rebuild. Each time it rebuilds, the muscle grow a little. The more energy you provide your body with at this time, the more efficiently this will happen.

DOMS can last up to 72 hours after exercising and muscles should be rested for a further 24 hours after soreness subsides. "That doesn’t have to mean three days of inactivity, just change it up a little: If your arm muscles are sore, exercise your legs or vice versa. However, if you feel any sort of pain or discomfort it is best not to exercise that part of your body."