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By Peter Stevenson MEMBERS of Volunteer Doctors Cyprus have treated around 350 people at their free clinic in Nicosia since it opened three months ago, while two more, one in Paphos and one in Polis are due to open today. Limassol also has a free clinic, which was opened only last month, and plans have been drawn ...
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Cyprus Internet Directory [ Health by Kondylis ]

Health by Kondylis

Get in shape and change your mood

It’s time to hit the beach, so get your body in trim although it is important to know that the same training programme will not have the same results for everyone


Summer is the time of year when everyone wants to be in the best possible physical condition. The beach, as well as lighter clothes, make us think of our body and the ways we can improve it. Most of us wake up from our lethargy and decide to include exercise in the daily routine, aiming to improve body shape.

The gym is the most popular way of starting this effort. In this case, the choices are many for all levels of fitness, amount of time available, target and potential. Considering, however, that most people work out only occasionally and mainly when summer approaches, the programme must help achieve quick results and keep interest.

A group programme in a class may, perhaps, be the most effective way for someone to get in shape fast. Certainly, however, the gym goer should enter a training programme gradually and not suddenly. Exercise technique must first be worked on for safe exercising and better results. General endurance will then be improved to be able to overcome the tensions of such a programme.

Lessons vary depending primarily on the target and the level of intensity that the gym goer wants. Depending on the goal set, the person chooses the class he wants to take. If, for example, the aim is sliming and fat-burning, one should choose aerobics classes (where the sources of energy come from fat-burning) and classes with high burning (many calories). These types of classes include aerobic step and aerobic kickboxing.
If, on the other hand, the target is a tighter body, then emphasis should be given to classes where resistance is used e.g. weights, elastics and other means of supporting the body such as fitballs; these help in the execution of resistance exercising resulting in the activation (tightening) of muscle tissue. These kinds of programme include pilates, circuit training, power yoga and so on.

Many gyms have introduced scientifically designed classes such as body pump, body combat and body jam. These classes are designed for anyone to follow regardless of fitness level. They are pleasant and fun, and, most importantly, they are high-burning classes. The first two combine both basic targets, namely high burning and invigoration of muscle tissue. Body jam is mostly dance.

It has been estimated that the average person burns approximately 600 calories in a body pump class, or 700-800 calories in a body combat class. To achieve this in 55 minutes of individual training for a beginner seems impossible and yet these classes have made it possible.

If you find yourself in a new gym starting your effort for a toned body, do not stay out of the classes. These programmes will help you work out tension. It is tension and frequency, and not the hours you put in that will lead to faster results.

Adjust your training programme to your body type

It is important to start training with basic exercises, until you learn how your body reacts to resistance training. Not everyone reacts in the same way to specific training programmes. Recognising your body type will be helpful.

Ektomorphic

Characterised by a short upper body with small chest and shoulders, long limbs, long soles and palms and fingers, low fat percentage and a generally thin bone structure. Does not put on weight easily.

Training: the first target is to gain muscle weight. Strength and endurance should be developed, which indirectly leads to muscle development. Basic exercises are used, which require the use of large muscle groups. Take sufficient breaks and try to minimise aerobic exercising, keeping it at low intensity levels. Above all, the daily calorie intake should be raised with additional meals.

Endomorphic

Round shape with most fat accumulated on the legs (thighs), also with shorter legs compared to the rest of the body. Slow metabolism (loses weight slowly).
Training: In this case there is no problem with developing muscle mass. Training should be organised to maximize the amount of fat lost. Large sets of exercises and high repetition with the least possible resting time will help. Aerobic exercise plays the biggest part. It would be good to use various types of aerobic training so as not to get used to the exercises. Above all, limiting calorie intake is important, particularly that from food high in fat.

Metamorphic

Long and balanced body with broad shoulders and chest, thin waist, well-shaped legs, muscles that are easily defined, low percentage of fat. Loses weight easily and when they do have excess weight, it doesn’t show.

Training: In this case, muscle tissue is easily developed. The training programme should include a combination of large muscle group exercises and specialised exercises targeting specific muscles. A balanced diet is required.


(Source: Cyprus Mail)



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