Question:

I am 36 years of age and need to lose weight due to my sleep apnoea. I have been on a kilojoule-controlled diet for some time and have access to an exercise bike. What is the best method to lose weight?

Answer:

As you suffer from sleep apnoea it's important you train at a lower intensity and do shorter more frequent work-outs. This will help your body recover more quickly and allow you to gain momentum with your exercise. So aim to exercise five or six days per week for 20 to 30 minutes.

Having access to an exercise bike will be great for adding variety to your routine. Mix up bike sessions with light hand weights (eg: 2kg to 3kg weights), enabling you to include a good range of upper- and lower-body exercises using the hand weights and your own body weight. Alternate 20 to 30 minutes on the exercise bike, with 20 to 30 minutes fast walking and 10 to 15 minutes of resistance-based exercises with the hand weights, focusing on the problem areas you would like to tone.

Here is an example exercise plan:

Monday: exercise bike (20 to 30 minutes)
Tuesday: 20 minutes fast walking plus exercises
Wednesday: exercise bike (20 to 30 minutes)
Thursday: 20 minutes fast walking plus exercises
Friday: rest
Saturday: exercise bike
Sunday: 20 minutes fast walking plus exercises or rest if tired

If you prefer, do the fast walking in the morning and exercises in the evening to split the sessions. You can see a large range of exercises to choose from at www.getfit.com.au.

Eating healthy by eating less fat and consuming fewer kilojoules with lots of unprocessed foods is crucial to reach your ideal body weight and to regain your health.

Dean Piazza — your online personal trainer
www.getfit.com.au