A huge Sugahfix welcome to our latest contributor Erin Lyle, Managing Director, Aurora Dance Company.
Erin took her love of dance and fitness to create Belfast’s one and only Dance-Fitness Centre. Her incredible studio in the city centre, offers an array of classes every day of the week!
Each month Erin will be sharing with us her knowledge and helping to keep us Sugah Gals fit and healthy!
What Works and What Should You be Doing?
Fitness and Health; two massive factors that help us to live a happy and balanced lifestyle, but also two major factors that have become more of a luxury than a daily habit for a lot of us.
Whether it’s raising your heart rate and sweating away the sins of the day or “pumping iron” that you prefer, exercise is something we should all be incorporating into our daily routines.
So what exactly is cardio training? Cardio is the shortened name for cardiovascular exercising which raises your heart rate– think heavy breathing and sweating! Cardio is the best type of exercise for weight-loss as it encourages you to breathe more rapidly, therefore your heart passes more oxygen through your blood into the cells in your muscles, which burn fat.
Resistance training, also known as “weight or strength training”, is the umbrella term for any type of exercise that requires you contract your muscles against an external source, e.g. resistance bands, dumbbells or bodyweight . Resistance training is great for building strength and gaining muscle mass. (Don’t worry, simple resistance training won’t turn you into the next Arnie!)
Some celebs that are big cardio fans are Jessica Alba, Madonna and Kate Hudson. If you want to burn fat and keep lean and trim like these ladies, then cardio is the way forward. Not to mention you’ll have heightened stamina, a stronger heart and burn off excess energy which will help you get a better nights’ sleep. Cardio will improve your endurance for everyday activities such as walking to work, doing housework, and even running general errands– nobody wants to be a sweaty mess when rushing round Tesco’s last minute when you’ve forgotten to buy that bottle of red wine for your dinner party that starts in 30mins!
Don’t forget to fuel up with plenty of healthy carbs and protein, too much cardio will cause your body to start burning muscle instead of fat, which nobody wants.
If it’s muscle and strength you want to build, then look no further than Khloe Kardashian and Adriana Lima for inspiration. These strong-independent-women love resistance training at the gym using dumbbells, barbells and kettlebells. Resistance training is great if you’re already at your target weight, and looking to build up your core and general strength. One huge benefit of using resistance training is that the stronger your muscles are, the less likely you are to incur any injuries during exercise or your daily routine! Plus you can achieve curves in all the right places when done correctly. Strong muscles= happy muscles!
So which one gets my vote? “Both! To stay in good physical health you should try to incorporate as much as you can of both types of training. With the current trend of “Fitness models” and “Body builders” in Northern Ireland, it’s all too easy to be swept into the idea that lifting weights is the best type of exercise, but this isn’t true. Cardio and resistance should go hand in hand, like a nice happy civil partnership!”
“Team a good cardio workout with some light weights and you’ll achieve your fitness goals in no time. Remember changes don’t happen overnight. Be persistent and stick to your fitness routine, and within a few weeks you’ll be glad you did, mentally and physically! I know we’ve all heard it before, but exercise plays a strong point in keeping good mental health. Exercise relieves stress, tension and can help increase body confidence. What are you waiting for? Get moving!”
Oh and let’s not forget about stretching after every workout– it’ll ease the aches and pains the following days! Look out for more on that in my next article!
Top 5 Cardio workouts:
1: Rebounding on individual trampolines –burn twice the amount of calories as running, whilst taking care of your joints on the soft sprung surface- Every Tuesday at Aurora Studios
2: Dancing: Try dance cardio or Burlexercise- every Monday and Thursday at Aurora Studios
3: Running: Pop in your earphones and off you go! Or why not source your local running club and run with a group of like-minded people
4: Cycling: Head for the nearest trail, brave it up a hill or choose a stationary model at the gym.
5: Walking: Pick it up to a brisk pace and burn more calories
Top 5 Resistance exercises:
1: Bicep Curls: Build strong, lean and sculpted arms – included in Rebounding, Burlexercise and Box Fit at Aurora Studios
2: Heavy squats: Use a barbell to add weights to your squats and grow your glutes
3: Weighted lunges: Great for toning and sculpting thighs and glutes. Hold a kettlebell or dumbbells for added resistance – Burlexercise every Thursday evening at Aurora Studio
4: Tricep dips: These babies will banish those dreaded bingo wings – included in Rebounding, Tuesdays at Aurora Studios
5: Press-ups: Does anyone really like them? Probably not, but their great for increasing upper body and core strength