Practical ways to burn more fats

NITEC in Fitness Training

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Our Current Lifestyle

Low level of activities are becoming a major health issues health issues in Singapore

Cardiovascular Disease

Obesity

Type 2 Diabetes

Osteoporosis High Blood Pressure

and more…..

Our Current Lifestyle

Our Current Lifestyle

Our Current Lifestyle

Our Current Lifestyle

How to lose weight the healthy way?How to lose weight the healthy way?

Weight Management is all about energy balance.

Calories in > Calories out = Weight gain

Calories in < Calories out = Weight loss

Calories in = Calories out = Weight management

Weight Management

Regular exercise is an important part of effective weight loss

Accumulate 150 – 250 minutes of moderate intensity aerobic activity per week.

Each session of aerobic activity should last at least 10 minutes.

Physical Activity (PA)

Start slow and gradually increase the intensity and frequency.

How do we test for the intensity of the exercise?

Light Minimal increase in heart & breathing rateShould be able to sing

Moderate Noticeable increase in heart & breathing rateAble to carry on a conversation but not have enough breath to sing

Vigorous Large increase in heart & breathing rateDifficult to maintain a conversation but not out-of-breath

Intensity (Talk Test)

Badminton

Brisk walking

Leisure cycling

Tennis (double)

Water aerobics

Ballroom dancing

Moderate-Intensity Activity

Jogging

Swimming

Tennis (single)

Hiking uphill

Jumping rope

Vigorous-Intensity Activity

Time spent at home doesn’t have to be “couch potato” time. Make fitness a priority at home

Wake up early

Make chores count

Be active while watching TV

Get your dog into action

Fitting in Fitness @ Home

Taking stairs instead of lift.

Getting off the bus one or two bus stops before your destination and walk.

Parking your car away from your destination and walk.

Join your class for SW lesson!

Fitting in Fitness @ Work

Should engage strengthening activities at least 2 days a week.

Helps to:

Increase bone density and reduce risk of osteoporosis

Increase body’s metabolism

Reduce risk of injury

Strength-Training Activities

How To Overcome Physical Activity Barriers?How To Overcome Physical Activity Barriers?

Top 5 Reason

1. Lack of time

2. Lack of motivation

3. Lack of resources

4. Weather conditions

5. Family obligations

“Excuses”

Busting Exercise Myths

Myth 1:Women who engage in muscle-strengthening exercise will get big muscles.

Fact:Women do not have the level of hormones, which are necessary to create big muscles.

Women should do strength training to improve strength, bone health and tone up!

Busting Exercise Myths

Myth 2:In order to get into shape or lose weight, I have to run or do more vigorous exercise.

Fact:Not necessarily. The goal is to burn 2000kcal per week when trying to lose weight, no matter what intensity level is.

Focus on activities you like and you’ll be more likely to stick to it in the long run.

Busting Exercise Myths

Myth 3:We burn more fats when we wear a track suit while exercising.

Fact:Singapore is a hot and humid country. By increasing the clothing on our body, it increases the likelihood of dehydration and heat stress.

Weight lost are largely due to the lost of water in the body.

Busting Exercise Myths

Myth 4:Can muscle become fat or fat becomes muscle?

Fact:Fat will never turn into muscle and muscle will never turn into fats because they are completely different molecular structure!!

Busting Exercise Myths

Myth 5:Is starving a good method to lose weight?

Fact:On a starvation diet, body slow down its metabolism to conserve energy by decreasing muscle mass.

Although you will lose weight rapidly and you’ll look great.

Your body will stores anything and everything once your start eating just in case you starve yourself again.

Thank you