Saturday 21 October 2017

Siobhan Byrne: Exercising as a family

Training regularly can help with fat loss as well as being a great stress reliever, says our fitness expert

Fitness expert Siobhan Byrne. Photo: Marc O'Sullivan
Fitness expert Siobhan Byrne. Photo: Marc O'Sullivan
Flutter kicks 1
Flutter kicks 2
Side lunge chop 1
Side lunge chop 2
Side lunge chop 3
V up
V up 2
Close stance deep squats 1
Close stance deep squats 2

Siobhan Byrne

Exercise in one form or another is beneficial for everyone, and if you have been keeping up with our training programme you should be feeling more energised and fitter as the weeks have gone on.

Whether you're a mom, a dad or one of the kids there are great long-term benefits to training that make it worthwhile sticking with it. Family can be a great support mechanism, especially if some are finding it a little harder than others to keep up or they might not be enjoying it as much as other family members.

What are the long-term benefits of training?

Not only can training help to improve cardio fitness and have endless benefits for your heart, but it can also help to increase muscle mass and metabolism, improve bone density, which is especially relevant as we get older, and improve coordination.

There are also the obvious benefits of burning calories and helping with fat loss as well as promoting better eating. These go hand in hand to help create a healthier lifestyle for everyone.

Apart from the physical benefits, I have always found that training helps clear your head and can be a great stress reliever at certain times of life, such as exam time, moving house or when changing jobs.

To experience these benefits you don't have to spend all day training, just 15-20 minutes of exercise daily can help keep stress at bay.

During training we release endorphins, which trigger a positive feeling throughout the body. This helps with stress, depression, anxiety and improves the general feeling of well-being.

Stick with it, the benefits are always worth it!

Sample circuit

* Side lunge chop - 20 reps

* Run - 4 lengths

* V-up - 20 reps

* Sprint - 4 lengths

* Close stance deep squats - 20 reps

* Run - 4 lengths

* Flutter kicks - 20 reps

* Sprints - 4 lengths

TRAINING AS A FAMILY: PART FOUR OF FOUR

Side lunge chop

1/ Start by standing in an upright position with your arms raised overhead and hands clasped.

2/ Then take a step to one side, leaning forward slightly and bringing your arms down to the side of the knee like a chop.

3/ Push off the outside foot to return to the start position and then repeat the same movement on the opposite side, alternating each side.

Flutter kicks

1/ Start on your back with legs straight out in front, slightly off the floor, and your arms by your sides.

2/ Raise one leg straight up a few inches from floor level, then raise the opposite leg and continue raising your legs in scissor-like motion.

V up

1/ Start by leaning back in a sitting position, balancing on your hands, with your knees bent and your feet flat and slightly off the ground.

2/ Lift your upper body towards the knees and raise your knees to your chest at the same time coming into a V position. Return to the start position and repeat.

Close stance deep squat

1/ Start by standing upright with your feet hip-width apart.

2/ Squat back and down so your thigh is parallel to the floor. Drive through the heels back up to the start position and repeat.

Health & Living

Editors Choice

Also in Life