BOCA RESORT & CLUB

A guide to good exercising

Experts have found that the key to sticking to an exercise program is to keep mixing it up. Doing the same old, same old just might lead you to give up on exercise entirely. By trying new things, you're more likely to stay interested and motivated in your fitness efforts.

An aerobic workout funnels oxygen to large muscle groups. Performed at moderate intensity, aerobics use stored carbohydrates and fats for fuel. The longer and more vigorous the workout – the more total calories burned.

Keep your routine fun, such as zumba, a dance class, brisk walking, pilates, yoga, jogging, running, swimming, roller skating, dancing, biking and fitness center activities using elliptical machines, exercise cycles, treadmills and stair-steppers.

Create an exciting playlist on your Ipod and rotate your workout wardrobe. Ladies, you know you enjoy the gym more when you’ve just put on a hot new outfit!

Decrease Fat

Efficient weight training is the second secret to decreasing body fat and building muscle mass. Aim for 10-12 reps for upper body work and 12-15 reps for lower body work – with no more than a 30-second rest between each set.

Shorter rest periods mean you’re burning more calories faster. Maintaining the right heart rate is essential for aerobic benefits. Aim at keeping your heart steady at a rate appropriate for your age: 220 minus your age times 70 percent. For example, if you’re 60, a good training heart rate would be 220 – 60 x 70 percent – or 112.

As with any sensible program, before you start training, get the “medical green light” from your physician.

Aerobic exercise also offers several health benefits including increased health span, decreased health risks, increased muscle endurance and improved sleep quality. And the ultimate “spice?” Study after study shows that exercise can improve sexual function for both men and women.

No matter how much you exercise, holiday bulges won’t disappear if you don’t “zip up your lips.” Did you know you can literally spice up your metabolism and burn fat by eating foods such as peppers, hot chilies, spicy mustard, jalapenos, habaneras, medium to hot salsa, cayenne pepper, ginger and garlic?

Ginger is a star player that boosts metabolism and bolsters bile flow, which is key to weight loss since your liver, a fat-burning engine, digests and emulsifies fats. Garlic also aids liver function and promotes bile secretion as well as lowers blood sugar and helps the body access stored fat.

Whatever you need to keep yourself interested and active, remember variety is the spice of fitness. So, before you succumb to burnout, toss a little variety into your exercise routine and diet and make sure to spice it up!

George Petrocelli is director of catering at the Boca Raton Resort & Club.