TIPS AND TRICKS - Getting Fit and Staying Fit Part 2 - with Anthony Ikin
Last month Anthony Ikin (Dancer, Aerobics Champ, Former SYTYCD Finalist and Director of Ikin Dance) outlined the benefits of being a fit and healthy person… plus he indicated that jogging or running was one of the best ways to increase fitness. So this month we take it a little further and get Ant to take us through some of the specifics like how long should you run for? How often? Is heart rate important? How do I get myself off the couch (oops, no that was just my question - sorry, ND). Over to you Ant…
Time to get moving…
So it is that time of the year when most of us have spent many nights at home watching DVDs, eating yummy food and doing less exercise than normal. Don’t worry, it is a very common problem in the fitness industry called “Winter”. But before you know it Spring knocks on our door, and then SUMMER! What does that mean? No more baggy clothes! Nowhere near as many nights in! Which is why it’s time to get off the couch and start working on the summer body now! Run, Run, Run! It really is the most effective way to get your heart rate up and burn excess fat.. But in this issue I want to give you a program that really works.
How many runs? How long?
Last month I mentioned to start with 2 runs per week - that is if you are new to running. Once your fitness level improves you can take it up to 3 or 4 runs per week. The ideal length of time to run is between 30-45 minutes. But don’t freak out if you can only do 15-20 minutes when you start, you will improve with every run you do! For those of you who like that extra challenge, I would suggest to make your runs through hilly areas. This will definitely increase the difficulty of your run! A great way to measure your improvements is to time your runs. Each time you run try and take a few minutes off the time before. You will be surprised how quickly your time will drop!
Is your heart rate important?
If burning fat is one of the main factors you have decided to take up running than I suggest that you get a heart rate monitor. Our body has a fat burning zone when exercising and you need to measure your heart rate to be able to know this. To be in the fat burning zone, which means that your body is using/burning stored fat as its source of energy you need to follow the equation bellow.
220- your age =
60-85% of the above answer =
The answer is your required heart rate to be in the fat burning zone.
Example, for a 22 year old
220- 22 = 198
60-85% of 198 = 118.8 to 168.3
Fat burning zone for a 22 year old = a heart rate between 118.8 beats per minute and 168.3 beats per minute, and try and keep your heart rate in this zone for 30-45 minutes.
One of things I constantly say to myself when I need that extra motivation to go for a run or any kind of hard workout is- “If you have a goal or a dream, you can get there.. but only if you are willing to work!”
Enjoy the above running program guys, I promise you it produces GREAT results!
Thanks Ant! I am off to find my trainers and some warm running gear…. :)
* Anthony Ikin is not only a former “So You Think You Can Dance” finalist and a former gymnast and aerobics champion, but he has also developed his own school, Ikin Dance and he runs a brilliant full time course for dancers in both QLD and NSW. With Anthony’s passion for health and fitness, it’s no surprise that one of the of the coolest things about the Ikin Dance Full Time is that students not only learn all the important styles of dance, but Ikin students graduate with a certificate III and IV in Health and Fitness.
For info on Ikin Dance Full Time, contact Anthony fulltime@ikindance.com
