showcase September 2016 67 www.womanthismonth.com Summer time fitness needs a sustainable workout plan. Kick-start your mornings with 20 minutes of jogging on an empty stomach. This sets the momentum for the day in terms of cardio and also facilitates an increase in metabolism to help you achieve your fitness goals. There is no better time than summer to make that splash in the pool and stroke your way to a toned body. Swimming is an excellent way of staying in shape as well as beating the heat. If you think your body type demands more, challenge it with a HIIT- (High Intensity Interval Training) driven schedule consisting of deadlift into row, plank to pushups and battle rope. Repeat them all in sets of three, resting every 30 seconds to allow your body time to recover. Your body is what you make of it. Let it burn, tone and chisel as you push yourself further with squats, biceps curls into overhead press, burpees and abs while your core muscles are stretched optimally with mountain climbers, crunches and side planks. This action-packed line-up could be completed with cross training for 10 minutes at a steady pace. As rigourous as it may sound, it still is a gradual exposure to exercise during the summer and this expertled schedule could be the best way to train your body to heat acclimatisation. The ‘Legs, Bum and Tum’ routine four-blocks workout is quite the thing for ladies this summer. Methodically grouped into four different sets, the routine kicks off with squats, jumping lunges and planks to single leg box split squat, bridges and side planks. Move on to step-up and crunch, stiff leg deadlift and leg raises. The final set moves through walking lunges and twists, back kicks and body weight sliding heel touches. Following the blocks one after another to complete four cycles will maximise your fitness levels even in this sultry weather. Fitness is not just about exercise, but has many dimensions – such as healthy food habits. Sipping on water, fresh fruit juices and vitaminenriched water regularly is as essential as breathing when the temperatures soar. Choosing the right hydrating beverages and foods can make all the difference. A green juice or a whole food smoothie ensures a well hydrated start to the day. Watermelons, cantaloupes, celery, cucumbers and grapes should top your grocery list as they are all great sources of powerful hydration. Wear light, loose-fitting fabrics that allow sweat to evaporate. It is best that you exercise early in the day or later in the evenings. An early morning workout makes a great start to the day and keeps you energetic. Split your workouts in sets and repeat to optimise benefits. Lose your calories, not your mind this summer! Call 17 131-499. Exercise rests lethargically on the back burner as the summer beams upon us. But these professional tips and pointers from fitness experts will keep you on track in spite of the soaring temperatures. FITNESS FIRST LET FITNESS BEAT THE HEAT
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