29/1/2010

As part of its Shape Up on a Shoestring campaign to keep the nation active in the midst of the recession, the Sports Council for Wales reveals its top tips on getting slim - even without the gym.

Pound the pavements

Make the most of local paths and tracks in your area and go for a run. Not only is it the least expensive and one of the most effective ways to get fit, it is also one of the best ways to combat the battle of the bulge. Running burns more calories per
minute than any other form of cardiovascular exercise and the natural dips and hills of running outdoors make you work even harder than you would on the treadmill.

Aim to pull on your trainers and take to the pavements two or three times a week for at least 20 minutes - for maximum fat-burning benefits you need to feel out of breath and be fairly hot by the end of your workout, so take a towel and plenty of water with you.

Calorie calculator - 590 calories per hour.

If running's not for you and you're after a slightly more gentle method of building up a sweat, then a brisk walk can be just as beneficial.

A brisk walk can burn up to 300 calories an hour and can be kinder to your joints. Soak up the scenery and join one of Wales' walking groups to make the most of your walking experience. www.letswalkcymru.org.uk

Make a splash

Put your local facilities to good use and add a once-a-week swim to your fitness routine. Not only will it prevent you getting bored, it will give those muscles that you never knew existed a good workout.

Swimming can prove to be really hard work, but you need to put the effort in to see the results, it's no good just floating in the shallow end and then wallowing in the jacuzzi and calling it a work out! So invest in some goggles and be prepared to get
your hair wet!

A half hour, vigorous swimming session can burn up to 395 calories. The cooling effect of the water disguises the intensity of your workout, allowing you to exercise for longer and harder without being put off by the amount of sweat you generate. Add some variety to your session and introduce some different muscles to the fitness equation by trying different strokes and for confident swimmers, up the intensity by adding sprints to your session. Swim one length as fast as you can using one stroke and swim back at a comfortable pace using another.

And if you've got children 16 and under or you're 60 and over then you have no excuse, with the Free Swimming initiative you can make a splash for free! For more information, visit
http://www.sports-council-wales.org.uk/getactiveinthecommunity/active-young-people/free-swimming


Calorie counter - 790 per hour

Get on your bike

Dusting off your two-wheeled friend and heading out for a cycle ride is one of the most efficient and fun ways to keep you and your heart healthy. According to the British Heart Foundation, cycling for at least 20 minutes per week significantly reduces the risk of coronary heart disease. And if keeping your ticker in tip top shape doesn't convince you enough - cycling for just a few miles per day will result in a trimmer more toned you.

An hour's riding can burn up to 450 calories. You can intensify the burn and give your legs and bum an even better workout by adding some hills into your route - your upper body will feel the benefit too.

A bike ride is one of the easiest ways to fit exercise into your daily routine, so if a trip to the gym doesn't fit into your hectic schedule, cycling could be for you. Double it up as a form of transport, not only will you be saving money, you'll be getting fit at the same time!

Calorie counter - 450 per hour

Jump to it

I bet you didn't realise you were in the middle of a cardiovascular workout when you and your friends used to spend lunch times skipping in the playground! Well, you were. Skipping is a great way to increase your cardiovascular fitness and get your heart pumping.

A 30 minute skip will not only shift up to 320 calories but you'll also be improving your agility and toning up the muscles in your legs, back, chest, shoulders and tum - and even better, once you've bought the rope, it's free and can be done anywhere!

Skipping along to your favourite tunes will not only keep you motivated, it will also keep you skipping in time with the music and at a steady pace.

Calorie counter - 640 per hour

The beauty of getting your fitness dose away from the gym is that you can have fun and socialise at the same time and you don't even need to realise you're working out.

Grab your friends and family and head to the park with a Frisbee or ball and spend a couple of hours running around - you'll soon start working up a sweat.

So, now we've established that you can keep fit and healthy by exercising anywhere, at any time - it's time to get moving!

Check out Shape Up on a Shoestring on Facebook for more handy hints and tips on exercising on a budget, nutritional advice and even tutorial videos showing you exactly how to shape up for free by making the most of your local park and living room.



Always make sure that you consult your GP before undertaking any new form of exercise and remember, best results will always be achieved alongside a balanced diet.

Next week...Does the idea of joining a gym fill you with dread, or are you just fed up of pounding the treadmill? There are plenty of options for you to get fit in the comfort of your own home, the Sports Council for Wales tell us how!

Further information/Sidebar

Top 5 gym-free exercises

1. Push ups - these can be done anywhere, from your local park to your front room. Great for strengthening stamina and building up your pectoral muscles and tricpes - bingo wings will be a thing of the past! Make it harder by crossing your legs behind you or moving your arms further apart.

2. Sit ups - again a very versatile exercise that can be done anywhere. It uses abdominal and back muscles and will make that six-pack a more realistic possibility! Make it harder by moving your legs up to a right angle or straight up in the air.

3. Jumping on the spot/star jumps - all you need is a small space. Both exercises get the heart pumping and will build up your stamina. These are perfect for toning your leg muscles.

4. Dips - find a chair, a park bench or any other sturdy surface of a similar height. By lifting your body weight up and out you'll really strengthen your arm muscles.

5. Squats - these are great for beginners, as it mimics the movements we do each time we sit down, and they're great for your thighs, hips and butt! Squat slightly lower down to really feel the burn!