A to Z of Fitness & Sport
A
Aerobics
A high energy workout to music usually led by an instructor who will take you through structured movements. Designed to strengthen the cardiovascular system, the carefully choreographed exercises can work on a specific area or the whole body. A great fat burning exercise you can do at the gym or at home!
Aikido
Similar to Judo in its techniques, Aikido is a method of self-defence and spiritual discipline. Aikido develops aerobic fitness and flexibility of the joints through various stretching exercises and through the techniques themselves. The result is a balanced use of contractive and expansive power, enabling a person to generate an enormous amount of energy. www.aikido-baa.org.uk
Athletics
Athletics covers a wide range of activities that consist of running, throwing and jumping events. The four throwing events are discus, shot put, hammer and javelin and there are also four jumping events including the long jump, triple jump, high jump and pole vault. The running events are plentiful with sprints, relays and longer runs taking place over a variety of distances. www.uka.org.uk
Aquafit or Aqua Aerobics
There are numerous health benefits to performing aerobic exercises in water. Most significantly it increases cardiovascular fitness by improving aerobic endurance. It also strengthens, tones and increases flexibility in the body. The density of the water means that it provides a greater resistance than air. This means you expend more energy in the water than you would performing the same exercises in the gym. And there’s no need to be a great swimmer either as the sessions take place in shallow water.
B
Badminton
Badminton is a great way to improve aerobic stamina and flexibility. It also helps prevent various cardiovascular diseases such as hypertension and coronary heart disease. Don’t worry if you haven’t played before, it’s easy to pick up and most leisure centres will have badminton facilities so it’s easy and convenient to do too! www.badmintonengland.co.uk
Basketball
Becoming increasingly popular in the UK, basketball burns a lot of calories whether you’re playing in a team or just shooting hoops on your own. Incorporating a range of pivoting, throwing, catching, shooting and sprinting actions, play quickly moves up and down the court which means basketball is an ideal sport for building stamina and all-round fitness. www.bbauk.com
BMX Riding
An extreme sport that involves a mixture of racing and freestyling, both of which require tremendous strength, agility and aerobic fitness. Many towns in the UK now have outdoor BMX and skate parks that are free to use. It can be quite dangerous though so make sure you have the right equipment and padding.
Bowls or Crown Green Bowling
Bowls provides a light workout for your muscles and also improves coordination, skill development, mental wellbeing and because it’s a low intensity, low impact activity it is a relatively low risk sport too. This one can be enjoyed in the garden, the park or at the local bowling club – a sociable sport for all the family. www.bowls.org
Boxercise
An aerobics class that incorporates various boxing moves into a high intensity workout to music. It focuses mainly on upper body conditioning but will contribute to your overall fitness. A typical boxercise class will involve punching pads, kicking punch bags, shadow boxing, press-ups, shuttle-runs, sit-ups and skipping. Classes are ideal for men and women of all ages and fitness levels – oh and don’t worry, boxercise is a non contact activity!
Boxing (Amateur)
Boxing is a combat sport that requires both aerobic and anaerobic fitness. At amateur level it is a great all round fitness workout that will improve your strength, stamina and agility. Training for this sport however is extremely intense. Exercises such as sit ups, press ups, crunches and pull ups are a crucial part of training which help a boxer build up muscle and endurance. Plyometric exercises are also employed to utilise explosive bursts of energy which improve a boxer’s muscle contractions and reaction times. www.abae.co.uk
Backpacking or Hiking
Whether you are walking for exercise or simply for pleasure, hiking outdoors offers both mental and physical health benefits without you even realising it! There are two ways to really get the most out of hiking - the first is to walk for 30 to 60 minutes. This will keep your heart rate up which means you will be burning more calories. The second way is to find a trail with elevation changes. A trail that goes up at a gradual incline is better than one that it is severely steep. Where will you go?
C
Canoeing
Powering a small boat with the use of human muscle power and a paddle means canoeing is a very good full body workout. You can push yourself as hard or as little as you want in a competitive or simply recreational capacity. You can probably get started at your local swimming pool. www.bcu.org.uk
Circuit Training
Circuit training or interval training is one of the most popular ways of staying fit and healthy. Almost any form of exercise can be incorporated into a circuit, be it for a particular sport or health goal. Ideal for improving general fitness and body toning.
Climbing (Indoor)
Indoor Climbing, as the name suggests is done inside, usually on artificial wall surfaces. An average climb will allow you to utilise almost every part of your body and test your coordination, endurance, strength, flexibility, and balance. Climbing is the definition of a total body workout! www.nicas.co.uk
Cricket
Typically a summer sport cricket involves two teams who each have a turn at batting and fielding. Test Cricket will last for at least a full day whilst Twenty20 cricket will usually last around two and half hours and is played at a slightly quicker pace. www.ecb.co.uk
Croquet
A traditional game played outdoors that requires the players to drive wooden balls through a series of wickets using long-handled mallets. Croquet is a relaxing and social sport that will improve your concentration and hand-eye coordination. www.croquet.org.uk
Cycling (Indoor)
A common form of cardiovascular exercise frequently done at the gym or at home on a stationary exercise bike. The bike will allow you to exercise at various levels of resistance whilst you control the tempo to make for a varied workout and as it's indoors you can't use rain as an excuse!
Cycling (Outdoor)
Outdoor cycling is a fantastic way of burning calories and improving your general health. It can be as tough or as easy as you like. As well as a great weight management exercise, cycling will also improve your muscle strength, stamina and elevate your mood. www.britishcycling.org.uk
Cycling (Track)
As seen in the Olympics, Indoor Track Cycling takes place around a velodrome track. The sport consists of various team and individual races and time trials. Track cycling is an extremely high intensity aerobic exercise. www.britishcycling.org.uk
D
Dancing
Dancing, be it professionally organised, out and about or in your own home provides some terrific mental and physical health benefits. Dancing will not only improve flexibility, strength and endurance but it will also provide you with a sense of well-being. Dancing is a social activity and socialising with friends or new people contributes to increased self-esteem. All you need is music and an open space!
Dance Aerobics
Aerobics with a funky twist. Focusing mainly on your tums and bums, the upbeat music acts as a motivator to push your body a bit further and burn more fat. Various styles such as Latin, salsa, ballroom and the waltz means there is something for everyone! In addition to staying fit, you will be picking up moves and routines that you can show off when you’re out on the town.
Dodge Ball
All you need is a soft ball and two willing teams and you've got yourself a game! Extremely fun to play, this sport really can be played by anyone and will improve your speed, stamina, endurance and agility to boost! www.ukdba.org
F
Football (Soccer)
As popular as ever in the UK. Opportunities exist for people of all ages and abilities from grassroots and beyond. It's easy to play whether it's an eleven-a-side match on a Sunday, a five-a-side friendly at the local sports centre or just a kick around with family and friends in the park, jumpers for goal posts and all that! www.thefa.com
Frisbee
In the garden, the park or at the beach, it doesn't mater, Frisbee teaches basic throwing and catching skills which will improve your hand-eye coordination and balance and you don't even need two people to play as dogs make pretty good Frisbee partners too!
G
Golf
Vastly becoming a sport for all, golf is a relaxing, low intensity activity that has many mental health benefits as well as physical benefits. Golf requires concentration and dedication to master the closed skills involved but learning these can be fun too. Then, once you're out on the green the real fun can begin. www.bgia.org.uk
Gymnastics
Gymnastics incorporates a series of events that demonstrate a person’s strength, balance and agility. Events such as the beam, bars and rings require tremendous upper body strength. There are plenty of opportunities to get involved in gymnastics in Britain, although these opportunities mainly exist for children as training for this sport begins at a very early age. www.british-gymnastics.org
H
Hockey (Field)
A team sport big in Britain, so there are plenty of places to learn and play this game.Hockey will improve your speed, hand-eye coordination and cardiovascular performance whilst also enhancing various social skills such as communication and team work. www.englandhockey.co.uk
Hula Hooping
We've all done it at some point in our lives but actually hula hooping is an exceptional form of exercise. Exercises can be done anywhere and at anytime as very little space is required. Hula Hooping is great for burning fat and increasing fitness, mobility, flexibility and coordination. Now wiggle those hips!
I
Ice Hockey
Not a mainstream sport in the UK but there are places to play this sport if you look hard enough and if you do you'll experience the benefits of this fast paced and action packed sport. For example, improved speed and stamina, agility of the hands and feet, increased mental strength and focus and improved flexibility and reflex times. www.britishicehockey.co.uk
Ice Skating
There are two types of ice skating, Speed Skating and Figure Skating. Figure skating requires individuals or pairs to perform a series of spins, jumps and other intricate movements. Speed Skating is skating at speed over a certain distance whilst timed. Speed skating is mainly an Olympic sport but some do it for leisure. Obviously a purpose built ice rink is recommended for these activities as skating outdoors can be dangerous. www.iceskating.org.uk
J
Jogging
Running in its simplest form for your own enjoyment or health goals.Jogging is one of the best exercises you can do to burn fat and thereby help you to lose weight, particularly stubborn belly fat that can be difficult to shift. All you need are some good running shoes and the open road. www.safesport.co.uk/JoggingSafely.html
Ju-Jitsu
A martial art originating from Japan that teaches variousholds and blows that are supplemented by clever use of the attacker's own weight and strength. A ju-jitsu student will benefit from increased fitness, focus, agility, self discipline, and self confidence as well as learning valuable self defence skills. www.bjjagb.com
Judo
An adaptation of ju-jitsu, Judo focuses more on throws and take downs and has become a popular competitive sport in the UK. Through the practice of judo, the whole body becomes a stronger machine while the mental benefits of Judo allow you to be more open-minded and spontaneous in all aspects of life. Your local leisure centre should offer judo classes and facilities. www.britishjudo.org.uk
K
Karate
Probably the biggest Japanese import there is. Karate is another form of self defence, incorporating precision blows and kicks which offer similar benefits as other martial arts such as a feeling of good health and well being, increased fitness and concentration. www.britishkarateassociation.co.uk
Kayaking– see Canoeing
Kick Boxing
Although in competition it is a full contact sport, Kick Boxing is often practiced just as a way of staying fit and what a way of staying fit it is too! Blending martial arts with boxing, kickboxing is a total body workout that truly kicks butt. www.iska.org.uk
Kwik Cricket
Cricket but quicker. Traditionally aimed at grass roots level, kwik cricket is designed to give new players a fun way of developing their skills in a competitive environment. Played with a lighter bat and ball kwik cricket goes from 0 to fun in record time!
M
Mountain Biking
Mountain biking gets you outdoors and is a fantastic cardio workout, incorporating steady climbs or hills in your route will also offer an upper and lower body workout for your muscle groups too. It's good to do on your own but even more fun to do with friends! www.britishcycling.org.uk
N
Netball
Immensely popular in the UK, netball is traditionally a women's sport, but men do play too. An average game or training session will put the body through its paces with players having to make jump stops, twists and turns and short sprintsthroughout. There are no shortages of opportunities to play netball and it's likely there is a league near you. www.live.englandnetball.co.uk
O
Octopush (Underwater Hockey)
A relatively unheard of sport, Octopush is hockey at the bottom of a swimming pool. Players have to move the puck across the pool with small sticks. As no breathing apparatus is worn great cardiovascular fitness is obviously essential. www.gbuwh.co.uk
Orienteering
Often referred to as ‘The Thinking Sport' orienteering is a workout for the mind, body and spirit. Using a map and a compass to navigate across unfamiliar terrain orienteering offers tremendous health benefits as well as providing a friendly sociable environment. There are many orienteering days held throughout the year and some courses are open year round. www.britishorienteering.org.uk
P
Personal Trainer (Use of)
Okay, so not strictly an activity or exercise, but the use of a personal trainer has immense health benefits that you just might not be able to unlock on your own. The personal Trainer will be able to assess your current level of fitness, consider your goals and then devise an exercise regime tailored to you and those goals. You will work harder to achieve your goals when there is someone pushing you and monitoring your progress. Fact.
Pilates
Based upon an anatomical understanding of the body's muscular and skeletal systems Pilates is a holistic exercise method, designed to elongate, strengthen and restore the body. You will start feeling the benefits of this exercise in days, including enhanced posture, mobility and flexibility, increased muscle tone not to mention looking and feeling better.
Ping Pong – see ‘Table Tennis
R
Roller Hockey (Inline)
Similar to ice hockey and a lot easier to start playing, Inline Roller Hockey is fast and physical but great fun to play. Played on rollerblades and using a ball instead of a puck, roller hockey will keep you fit but you won't even have time to think about it! www.bishahockey.co.uk
Roller Hockey (Rink Hockey)
Traditional Roller Hockey or Rink Hockey as it is also known is a fast, action packed way of keeping fit. Played on roller skates as oppose to rollerblades and using a ball instead of a puck, rink hockey is much safer than ice hockey as it is a non-contact sport. There are a number of regional amateur leagues if you decide to take it to the next level. www.nrha.co.uk
Roller Skating and Rollerblading
Which ever one you choose you will be taking part in a great activity for burning fat. Although roller skating and rollerblading require slightly different techniques they both have the same desired effect. The benefits of skating are similar to that of jogging without the risk of impact injuries to joints and bones, so what are you waiting for? Get your skates on! www.brsf.co.uk
Rounders
Played in schools up and down the country Rounders is traditionally a women's sport with little opportunity for men to play outside of school. For women there are regional teams throughout the UK for all ages and abilities. www.nra-rounders.co.uk
Rowing, Indoor
Indoor rowing machines can be found in gyms, leisure centres and homes everywhere these days. Predominately an aerobic exercise rowing is an excellent way to burn fat and although traditionally used as a training exercise for outdoor rowing and other sports, it is now a sport in its own right. Rowing is easy to do and you can work at your own pace. www.ara-rowing.org/indoor
Rowing, Outdoor
A high intensity aerobic sport that requires great dedication, fitness and upper body strength. Professional rowers are said to be among some of the fittest athletes in the world, however there are opportunities to try this sport out at amateur level at regional rowing clubs but if you want to test your skills and improve your fitness first, then indoor rowing is a good way to start. www.ara-rowing.org
Rugby (Union and League)
League or Union? Whichever version of this classic you choose to play you are going to be sprinting, tackling, pushing, throwing and kicking your way to a fitter, healthier lifestyle. Rugby will give your body a cardiovascular workout and increase endurance, strength in upper and lower body, agility, speed and ball-handling skills. A tough contact sport but if you don't mind that then it's an extremely enjoyable game to play. www.rfu.com or www.therfl.co.uk
Touch Rugby
Like rugby but not the tough tackling? Don't worry there is a place for you in Touch Rugby. A tackle is made simply by touching the opposing player with the ball. Touch rugby is not restricted by age, sex or ability which means anyone can play! Easy to play with fiends in the park or for the competitor in you there are regional leagues to play in. www.touchrugby.co.uk
Running
Cross country, sprints, relays, at home, outside, competitive or pleasure, there are so many ways to enjoy this simple sport! Running is widely regarded as the best form of exercise for combating and managing weight.
S
Soccer - see ‘Football'
Skateboarding
Skateboarding has experienced resurgence in recent times and is popular with youths as a hobby, sport and mode of transport. Skateboarding for leisure or transport offers basic health benefits as you propel yourself around with shorts burst of leg pushing. Freestyle skateboarding however will reap greater benefits but is in turn harder to master and also dangerous. www.ukskate.org.uk
Skating (Speed and Inline)
Much like its ice skating counterpart, skating on rollerblades is just as fast, fun and exciting but a little more convenient. Most people choose skating as a general hobby for health and fitness as skating will increase muscle endurance and strength, flexibility, weight loss, cardio and respiratory endurance and balance and coordination. www.inlinespeed.co.uk
Synchronized or Artistic Skating
Synchronised or Artistic Skating is much like figure skating, except on roller skates. Contestants are required to perform set pieces to music and are judged accordingly. However, if you just want to dance around on skates there plenty of places you can learn to do this. www.fars.co.uk
Skiing
In years gone by the only way you could try skiing was abroad, now however there are more and more real snow centres appearing in the UK providing excellent opportunities to learn and practice skiing. Skiing provides a full body workout, even when you are going down hill, toning your muscles, improving cardiovascular fitness and even elevating your mood.
Snowboarding
Provides similar health and fitness benefits to skiing such as a thorough full body workout and much like skiing there are now plenty of places to do this indoors on real snow without leaving the British Isles. There's snow way you won't enjoy it!
Softball
Almost identical to baseball though as the name may suggest it is played with a softer, larger ball. This sport has struggled to achieve the popularity in the UK that it has had in its native US but equipment is cheap and easy to come by and a game of softball provides a great CV workout for friends and family at the park. www.baseballsoftballuk.com/softballnews.php
Spinning
Spinning is an intense aerobic workout that takes place on a specially designed stationary bike. Although you can spin on your own, spinning is usually done in classes to music lead by an instructor who will talk you through a series of simulated situations. Here you will be required to alter the resistance and intensity of your pedalling as instructed. Spinning burns vast amounts of calories in a relatively short period of time. Spinning classes will be available at your local gym or sports centre and don't worry there are classes for all types of fitness levels and ability.
Squash
A faced paced, high impact racquet sport, squash offers an excellent cardiovascular work out as well as improving your agility, balance, strength and hand-eye coordination. An excellent, competitive way to burn fat after the working day! www.englandsquash.com
Step Aerobics
Just like a standard aerobics class step aerobics offers a superb workout for your heart and lungs. You can vary the workout through intensity, step height and length of your workout session. Step is great for losing undesired weight!
Stretching
Stretching is probably the most important part of any sport or exercise and should be a part of your daily routine whether you exercise or not. Stretching your muscles and tendons before and after exercise not only helps to prevent injury but helps to increase the range of movement in the joints, the circulation of blood, provide energy and reduce muscle tension.
Stability Ball
Stability ball involves the same principles and techniques as Pilates by utilising a stability ball to assist in a wider range of movements and exercise that increase core stability.
Swimming
Swimming is one of the easiest and most popular forms of exercise out there. You don't have to be a fantastic swimmer to get the most out of this activity either.Swimming at any pace is a superb low intensity aerobic workout which also increases your flexibility, stamina and balance as well burning fat and relieving stress and tension. Swimming is particularly effective for elderly or overweight people as the water helps to support your body, allowing you to exercise more freely. Swimming is great step in the direction of healthy and active lifestyle. www.britishswimming.org
Synchronised Swimming
Synchronised swimming is one of the most difficult sports out there. Swimmers are required to perform a synchronised routine of extravagant moves in the water in time to music. The sport requires advanced water skills, strength, endurance, flexibility, grace, and timing, as well as an exceptional breath hold. www.britishswimming.org
T
Table Tennis
When table tennis is played at the right tempo, it is an extremely physically demanding sport. The stamina, strength, and agility needed in order to play a high speed table tennis match is remarkable. But when played socially or for leisure it is rare for amateurs to get up to the speeds required to burn the calories desired. www.englishtabletennis.org.uk
Tae Kwon Do
Originally learnt as a form of self defence Tae Kwon Do practices techniques involving punches, kicks, blocks, dodges and restraints to defeat your opponent. Although it doesn't provide a strenuous aerobic workout Tae Kwon Do will improve strength, balance, flexibility, coordination, stamina, and posture. www.britishtaekwondocouncil.org
Tennis
Indoor, outdoor, grass, or concrete it doesn't matter, wherever you're playing, tennis is an immense workout for the whole body. Tennis will increase your flexibility, agility, strength, stamina and your spatial awareness. Facilities and equipment are easy to find too.www.lta.org.uk
Trampoline
Probably the most fun you can have whilst trying to stay fit and healthy. Trampolining is a low impact cardiovascular workout that will enhance your coordination, strength, flexibility, timing and balance. www.british-gymnastics.org
Triathlon
A Triathlon combines swimming, cycling and running which are all part of a single race in which the competitor will participate in all three sports one after the other. Triathlons exist locally for all levels of athletes but training prior to competing is essential. www.britishtriathlon.org V
Volleyball
Volleyball can be played indoors, at the beach and even in water. It's easy to pick up and enjoyable to play. As well as being a good cardiovascular exercise, due to the game's quick changes of pace and direction it will build up you speed, agility, spatial awareness and improve you teamwork and communication skills. www.britishvolleyball.org
Y
Yoga
Yoga is a relaxing low intensity Hindu discipline that improves your flexibility, strength, and posture. A combination of breath exercises, Yoga positions, body locks, and meditations make up a Yoga session. It takes discipline to accomplish each Yoga pose, but if you persevere the results are worth it. www.bwy.org.uk
W
Walking
You do it everyday without even thinking about it, so just walk that little bit further. You don't even have to go anywhere; you can do it on the treadmill at home or at the gym, but getting out and about will also give you that feel good factor!
Water Polo
Water polo is a fun and exciting way to get in shape and improve your general fitness. It's one of the best fat burning workouts around with players burning up to 600 calories in an hour. Okay, it helps if you're a strong swimmer but don't let that put you off! www.britishswimming.org
Weight Lifting
Weight lifting is great for toning and strengthening muscles but there is a common misconception that weight lifting alone will also burn fat. It is important to incorporate some aerobic exercise in to your workout in order to increase your metabolism and lose weight and keep it off.
Suggestions?
If you think a sport or activity is worth an entry in our A to Z, please email details - including a valid email address and contact number - to listings@fitness.tv.