Travelling Trainers

We’ve all heard it before, the faster your metabolism is the faster you burn fat. But what exactly is metabolism and how can you make it work for you without resorting to drastic measures? “Metabolism is the rate at which your body burns calories to keep itself going – to keep your heart beating, your lungs breathing, your blood pumping and your mind fantasizing about an island holiday while you are working up a sweat,” says Candy Bukes, owner of Travelling Trainers.

Your body is even burning calories while you are reading this sentence. The average woman burns about 10 calories per 2kg of body weight every day, the average man burns about 11 per 2kg of body weight.

There 3 main ways you burn calories every day:

1. The caloric effect of eating – This is when you burn calories by digesting your food.
2. Exercise and movement – When you burn calories with any form of exercise, and just the movement of turning the page of Longevity magazine will burn calories.
3. Resting metabolism – You will be burning calories by doing nothing eg. Sleeping, watching television or sitting in a presentation or meeting – this is because your heart is beating, your lungs are breathing and cells are dividing all the time even while sleeping.

Pull quote: “An easy way to rev the metabolism is to eat 5 small meals a day,” says Candy.

8 metabolism boosting moves

Lower body

-Reverse lunge pulse

Stand up straight with feet together and arms at your side. Step back with the left foot and lower your body with your left knee pointing downwards towards the floor. Make sure your right knee is in line with your right ankle and your left thigh is at 90 degrees to the floor. Keep legs in this position while you rise and lower 15 times. Change legs and repeat with the right leg 15 times. Alternate with jogging on the spot for 45 seconds.

-Frog jumps (x15) alternating with jogging on the spot for 45 seconds

Go all the way down on your haunches back straight and hands in front of you touching the ground, then with a sudden movement jump up and reach for the sky, then back down again to repeat.

-Dead lifts

Stand with feet hip width apart and bend knees slightly. Hold weights in front of at your knees height and with a straight back bend forwards lowering the weights to your ankles. Raise up slowly and repeat 15 times. Alternate with jogging on the spot for 45 seconds.

Upper body

-Incline pushups, alternate with skipping for 45 seconds

As with normal pushups but with the hands at an elevated level with feet on the ground, pelvis tilted forward, bend elbows till your chest is just above the surface you’re leaning on again and then straighten elbow, then repeat.

-Bicep curls

Stand with feet hip width apart and slightly bent. Hold weights in your hands and bring them slowly up to your chest with your palms facing upwards, then slowly down again. Repeat 20 times. Alternate with skipping for 45 seconds.

-Tricep kickbacks

Stand with feet hip width apart, lean slightly forward but keep your back straight and tummy tucked in. Rest your left hand on your left thigh and bend your right arm. Keep your elbow lifted and your arm in line with your abdomen or slightly higher. Straighten arm out behind you lifting your right arm into the air. Do 20 reps then repeat with the left arm. Alternate with skipping for 45 seconds.

Abdominals

-Sit ups on the ball

Sit on a Pilates ball, roll slightly forward so that the small of your back is supported by the ball and do 20 sit ups. Alternate with twists (please explain) for 45 seconds

-Bridge

Lie face down on the floor. Rest on forearms which are bent at a 90 degree angle on the floor, make sure your elbows are directly underneath your shoulders. Tuck your toes under and lift your body up so you are in a straight line from your head to your feet. Keep tummy pulled in and hold for 45 seconds.

Bonus moves for your 30s

This is when gravity decides to start forcing it’s hand in life so the butt lifts just help a little to keep it firm and tight.

Butt lifts

Get on all fours with one leg straight behind you and squeeze the leg upwards 30 times, then bend the raised leg so your foot is facing the ceiling and squeeze upwards for 30. Alternate each leg for three sets.

Cardio: running is great for bum and tum.

Tip: eat breakfast it may give you flatter abs, researchers say breakfast skippers tend to have more of a bloated stomach.

Bonus moves for your 40s

Most women have had children at this time and too busy to get to the gym and the

tricepstake the brunt of this.

Triceps dips

Stand in front of a step (or low table and bath will even work). Face away from the step and take one step forward, place hands on the edge of the step, fingers facing towards you. Bend your knees and arms so you’re almost in a sitting position. Bend your elbows to raise and lower your body but keep elbows tucked in for a more intense workout. Repeat 15 times and do three sets.

Cardio: tennis is a great way to get your heart rate up and to improve the look of your legs and arms.

Tip: Watch out for the social drinking, alcohol is full of toxins and extra calories.

Bonus moves for your 50s

This is the time when over the years of been behind a desk slouching over or constantly

bending over to pick up the little ones, our posture starts to get worse, hence a little back

strengthening is the way to go.

Bent over rows

Standing with feet hip width apart tilting slightly forward, with the back straight (a must)

reaching forward with hands facing downwards pull the weights into your body either

side of the body, then reach forward again and repeat.Please could explain how to do a

bent over back row. (x15)

Cardio:  Recumbent cycle which assists with the posture at the same time as getting a

worthwhile workout..

Tip: Swap coffee for herbal teas it contains anti oxidants and helps prevent diseases including heart disease.

Bonus moves for your 60s

Having the excess weight in the front admonal region will often result in lower back pain

making it harder to be more mobile in the latter years.

Sit-ups with feet low

Lie on the floor on your back, bend legs then move your feet forward to your knees aren’t too close to you. Do three sets of 25 sit ups.

Cardio: brisk walks are a wonderful way to keep your heart healthy and your body fit.

Tip: Eat healthy for sustained energy throughout the day eg. Whole wheat bread and pasta, sweet potato, chicken, fish, yoghurt, cheese, tofu and plenty fruit and veg.