The right workout for you

MANY people dread regular cardiovascular exercises because of the intensity, and would rather do these exercises in the form of Zumba, aerobics or straight cardio done to dancehall music. But which is likely to yield more results?

Shani McGraham-Shirley, co-owner/operations director at Chai Studios, told All Woman that it is recommended that we engage in some form of cardio activity of moderate intensity for at least 30 minutes each day to maintain a healthy lifestyle

“Firstly, let’s understand these terms which are thrown around loosely — cardio, aerobics and endurance training. Cardio (cardiovascular activity) is anything that increases your heart rate and respiration while using large muscle groups repetitively and rhythmically. The heart is a muscle, and like all muscles, it must be strengthened in order to function at its optimum. These three terms can be considered interchangeable; in essence they are the same thing.”

The fitness guru said for effective weight loss, weight maintenance or body conditioning, there are three groups of exercises worth considering. These are steady state training, interval training and weight training.

“Steady state training is any activity that is performed at a relatively constant speed for an extended period of time. It is simply a cardio workout that is a continuous, steady effort, as opposed to an interval cardio workout where you vary your energy output. Activities like jogging, swimming, jump rope, dancing or Zumba are good examples. Interval training, my personal favourite, is exercise where each session consists of periods of intense exertion alternating with periods of rest or lighter exertion. The best example of interval training is gas consumption in your car. When driving from point A to point B, you burn more gas every time you stop and turn off the engine and have to start again. Hence, you burn more calories effectively when doing high intensity interval training.

She added: “Weight training, as the name implies, is a system of conditioning involving lifting weights especially for strength and endurance. Lifting weights in moderation, no matter how heavy, will not suddenly convert someone into a body builder. Many women fear this. It takes a lot more for muscles to become so prominent. Weight training is extremely import for improving and maintaining muscle mass and bone density. It’s not just to look like Arnold Schwarzenegger,” she explained.

So what is the most appropriate form to chose?

McGraham-Shirley said both steady state and interval training burn more calories while doing the exercises — between 500-1000 calories approximately per hour, depending on activity, age, sex and weight.

She further explained that your body will still burn more calories after you’re finished, but at a reduced rate in comparison to the actual activity.

According to McGraham-Shirley, weight training, when compared to cardio, burns less during the exercise period — approximately 300-600 calories depending on the above-mentioned variables — but your body will burn more calories after, for a longer period of time.

“Balance is what creates the perfect exercise programme. Both cardio and weight training are equally important no matter your goal,” she explained.

McGraham-Shirley said the top seven cardio activities for most calories burned in one hour, based on an average healthy woman (160 pounds) include:

1. Cycling — approximately 850 calories.

2 .Jump rope — approximately 750 calories.

3. Swimming — approximately 720 calories.

4. Aerobics — approximately 600 calories.

5. Zumba — approximately 400-700 calories.

6. High intensity interval training — approximately 600 calories.

7. Jogging — approximately 550 calories.

But McGraham-Shirley said there is no guarantee that once you take part in any of the above-mentioned activities, you are going to burn the maximum calories if you do not make maximum effort.

“Effort in, results out. I’ve had clients come into a class and don’t do a damn thing and wonder why they haven’t lost any weight. They have said, ‘I don’t understand, I’ve attended more classes than my friend and she’s now skinny’. I believe that all of the above-mentioned activities are effective, and can yield amazing results. But not every style is for everyone. I’m of the opinion that if you enjoy what you are doing, you will naturally make more effort, and as a result exert more energy and burn more calories,” she pointed out.

She also added that whatever your choice, music makes it better.

“What would life be without music? You could say boring. Music can be a powerful driving force. It can ease anxiety, boost serotonin levels (feel-good endorphins) and help to burn fat while decreasing cortisol levels (stress hormone), blood pressure, heart and breathing rate. Now, the two together, music and exercise, can be euphoric. It has been proven that listening to music while exercising makes you work out harder and longer. Both are also known to be antidepressants, so together they make the perfect cocktail.”

She said dancehall cardio, Zumba or straight aerobics fall into the category of steady state training.

“Your heart rate remains within a certain range (high, but minimal fluctuation). The difference between dancehall cardio and Zumba is mostly music selection. Dancehall consists of one genre, whereas Zumba is comprised of mostly Latin, but infused with international styles. Dancehall cardio is mostly a standard dance class, and Zumba is a dance class fused with fitness.

McGraham-Shirley said Zumba, dancehall and aerobics are for all people, of all sizes, age, or gender, once permitted by a doctor.