Our resting metabolic rate is responsible for 70% of the energy our body burns in a 24 hour period so it makes sense that we need to find ways to maintain or even increase our resting metabolic rate. Particularly since a low resting metabolic rate will put you at greater risk of weight gain.
Exercise or any physical activity speeds up our metabolic rate.
Exercise makes our muscles bigger and therefore more energy demanding
Maintaining muscle mass by exercising is therefore important to weight control.
So consider asking Santa for some dumbbells for Christmas - 2.5kg and 4kg
Here's a simple home workout you need only do twice a week and it will only take 15 minutes!
- push ups - as many as you can - knees can be on the ground
- dumbbell shoulder press - set your feet hip width apart, knees slightly bent, dumbbell in your hands just outside your shoulders, press the db's upwards until your arms are straight, slowly lower db's back to shoulder position - repeat 8-10 times
- dumbbell step ups - holding db's by your sides - step up and down onto a box or similiar no higher than 20cm
- bent over rows - bent over, back flat, arms hanging down holding db's, raise the db's towards your chest, squeezing your shoulder blades together, slowly lower the db's to start position repeat 8-10 times
- lunge walk or squats - 10 reps
- bridges - pose for 10secs at the top of the movement - repeat 10 times
- Repeat this complete circuit 3 times
