Is is very important to choose an activity you can enjoy and stick to. Otherwise, you will eventually lose interest and motivation.

Competition and judging may seem a longer way off to some people, however, everyone has the potential and the right to compete in a sport they enjoy whether they are an athelete or just training.

The importance of motivation cannot be understated and choose a activity you could share with others.

GYM             OR           OUTDOORS

Gym Activities (40 minutes)

X-TRAINER : The Xtrain reverse

Total calories burned: 358

Fat calories burned: 134

Essentials : Good sense of co-ordination

Workout: After a 5-minute warmup, go hard for 2 minutes, recover for 1 minute, then go backward for 2 minutes. You will work most muscles across the body through changing direction. Repeat as every 5 minutes and end with a 5-minute cool down.

Tip: Grip the handrails lightly, if at all. The less you rely on your arms, the more calories you’ll burn. 

ROWER: A great all-body workout

Total calories burned: 336

Fat calories burned: 123

Workout: Warm up with 5 minutes of easy rowing. Then change the cadence--going 2 minutes slow, then 2 minutes fast--for 30 minutes. End with a 5-minute cool down.

Tip: The rowing machine is not easy for beginners, so have an instructor show you how to do it right. Otherwise, you may lose out on proper form.  

STEPPER: The Leg Burner

Total calories burned: 380

Fat calories burned: 145

Essentials : Motivation!

Workout: Simple. Choose the "random" setting, drape the towel over the display, and go nuts for 40 minutes. Great for varying speed and difficulty. Constantly keeps you fighting for more speed.  

Tip: Correct posture is necessary for full benefit

STATIONARY BIKE: The Vicious Cycle

Total calories burned: 380

Fat calories burned: 145

Workout: Varying your workout between easy and hard for 2 minutes will allow you to gain speed and endurance.

Tip: Adjust your seat so that your leg is just slightly bent at the bottom of each stroke.

TREADMILL: Hill Setting

Total calories burned: 490

Fat calories burned: 180

Essential : Good trainers and running posture

Workout: Set the normal incline to 1% for road running style. When the workout is easy between hills, use a burst of speed for 1 minute to keep your heart rate up.

Outdoor Activities (40 minutes)

INLINE SKATING: Gliding Lite

Total calories burned: 336

Fat calories burned: 123

Tip: To maximize power, glide as far as you can with the stroke of each skate.

POWER WALKING: Striding

Total calories 140

Fat calories 50

Tip : Generally you will burn 100 calories per mile (if you run/walk/sprint)

Tip : To increase walking pace, take more steps and shorten your stride.

Tip : Try walking backwards to change workout and muscle use.

MOUNTAIN BIKING: The Climber

Total calories burned: 380

Fat calories burned: 156

Equipment needed: 1 bike & a hill

Workout: Head for the hills. In general, mountain biking burns more calories than road biking. Using hills, you use all your muscles to keep balance and speed.

Tip : Keep proper form and ensure you don't push pedals too hard in wrong gear.

RUNNING (ROAD)

Total calories burned: 369

Fat calories burned: 140

Workout: After a 10-minute warmup, sprint about 200 meters uphill, then recover on the way down. Repeat six to eight times, then cool down.