FITNESS

34. Thinking of a loved-one could help reduce your strain while working out, according to research from the University of California Los Angeles.

35. Exercise whenever it suits you – if the morning doesn’t work for you then do it in the evening. As long as you’re doing exercise, it doesn’t matter when.
- Adele Rancan, fitness expert

36. Try a CrossFit program for an all-over workout that burns calories even after you’ve stopped exercising.
- Andrew Cattermole, personal trainer

37. Your body adapts, so you might need a more challenging workout to keep seeing results as time goes on. Every week, review what you’re doing and increase it by 10%.
- Martha Lourey-Bird, fitness editor

38. Vary your workout – you’ll enjoy it 20% more, US research finds. You’re also 15% more likely to stick with it than people forced to do the same thing again and again.

39. Set realistic goals if you’re only just starting to go to the gym. Week one might be doing two 10-minute sessions, then build from there. Also remember to stick to your own goals, not those of others.
- Vanessa Gent, clinical psychologist



40. Being on holiday is no excuse not to exercise. Most hotels have a gym where you can jump on a treadmill for 30 minutes. You can also do a few laps of the pool and a skipping rope is never too big to fit into your bag.
- Nadia Rodman, fitness instructor

41. Scottish and American researchers found that morning exercisers sleep better and experience better moods than those who exercise at night.

42. When it comes to strength training, if you can lift a weight more than 12 times, it’s not heavy enough. You should be lifting heavier weights fewer times.
- Maryanne Long, exercise physiologist

43. As well as going to the gym, break up periods of sitting by getting up and moving around every 30 minutes.
- Professor Bronwyn Kingwell, Baker IDI Heart and Diabetes Institute

44. Extroverts to the gym or a class and introverts exercise at home? A recent University of Florida study found that each of five personality types responded differently to certain types of exercise. Researchers concluded that exercise programs should be tailored to individual needs.

45. Wondering what ‘moderate intensity’ exercise actually means? A study from the US found it equates to taking 100 steps a minute.

46. When you exercise, use a one to 10 scale. If one is how exerted you feel sitting on the couch and 10 is feeling sick because of the exercise intensity, aim for a six to eight.
- James Short, personal trainer

47. Be flexible and have a back-up plan. If you can’t go for a walk in the morning, then go later that evening instead.
- Michelle Hext, personal trainer

48. Tighten your tummy at the office and improve posture by exhaling and pulling your navel towards your spine. Hold for 5 full breaths and aim for 1 minute.
- Martha Lourey-Bird, fitness editor

49. Don’t read on the exercise bike at the gym. The more engrossed you become in a story, the slower your legs will move.
- Maryanne Long, exercise physiologist

50.Try playing tennis – women can burn up to 420 calories during a 60-minute game.
- Victorian Government Department of Health

51. Regular exercise at least two to three times a week is associated with reduced feelings of depression.
- Michael Baigent, associate professor of psychiatry

52. Wondering how to fit in exercise and ‘me time’? Combine the two with a run, class or yoga session.
- Carolyn Underwood, 2008 Slimmer of the Year finalist, lost 55.3kg

53. Listening to music can help you stick to an exercise routine, according to studies at the North American Association for the Study of Obesity.

54. For long-lasting results, establish a lifetime love affair with movement.
- Deborah Koorey, exercise physiologist

55. 42% of people who set small fitness goals achieve them compared with 15% who set wildly ambitious targets, according to the American College of Sports Medicine.

56. People who do regular exercise four to five times a week for between 30 and 60 minutes are twice as likely to maintain their weight. Variety is key, combining cardiovascular work with some form of strength training.
- Dr Ian Gillam, exercise physiologist

57. A major hurdle for people with more than 40kg to lose is being afraid of injury or muscle soreness due to exercise. To prevent this, it’s important to wear correct footwear, learn the right techniques for each exercise, gradually increase the workout and stretch after each session.
- Kim Benson, trainer

58. If window shopping at the local mall is your preferred form of exercise, walk for a minimum of 20 minutes continuously before browsing.
- Martha Lourey-Bird, fitness editor

59. Have just one TV in the house and only watch it for exactly the same amount of time you exercise each day.
- Adele Rancan, fitness expert

60. Don’t set yourself up for failure by over-committing too early. Follow a weekly routine that you know you’ll be able to stick to, then slowly increase the duration and intensity of your exercise.
- Martha Lourey-Bird

61. Starting incidental exercise and aiming for 10,000 steps a day with a pedometer is more beneficial than embarking on half-hourly gym sessions 3 times a week. It helps make exercise habitual. Once you can do 10,000 steps, progress to more vigorous exercise.
-Professor Kerry Mummery

62. Beat exercise boredom by thinking about how good you’ll feel afterwards.
- Kerrie Wheeler, Slimmer, lost 23kg

63. Write down structured short-term aims and everything you’ll gain from achieving your goals.
- Sam Mower, exercise physiologist

64. If you’re a new mum trying to get back into exercise, try a post-natal yoga or group exercise class where your baby is welcome to join you.
- Martha Lourey-Bird, fitness editor

65. Focus on the benefits of exercise rather than putting the emphasis too heavily on disease prevention. Accentuate the positive rather than the negative sides of it. By imagining the good things exercise is doing for your body, you’ll enjoy it more.
- Stephanie Hayward, exercise physiologist