Fitness: It’s Summer season again, who is fat?

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Summer season brings out the best of us all and majority of us would like to engage in physical activities, but starting with a full marathon isn’t a wise choice for your summer fitness plan.

Amazingly, it’s the time you are bound to hear phrases like “beach body” and “I want summer body”. Well, they are carefully crafted by not eating crap and being active during winter and spring time to avoid last minute rush, which can give you a fatal heart attack or turn you to an injury magnet.

Giving your body a chance to adapt to the vigorous training that comes with the beach body or bikini fit fitness plans, is what will determine your success in the end. Adaptation refers to both the current state of being adapted, and to the dynamic process that leads to the adaptation. Adaptations enhances the fitness ability and long term sustainability of individuals who take in clear small steps at a time.

Below are some of the realistic and easy to follow but yields more results.

Go outdoor and simplify
Complete a Strenuous Climb up and down the Ullanghaug hill for instance. It requires physical strength as well as mental focus and you’re not only going to experience fresh air, but you’re going to be to physically strong with time. And, yes it’s a total-body event with amazing rewards along the way. Train for it by doing basic cardio, such as walking or running up the hill and stair climbing, preferably on real stairs. The elliptical machine also works, but it’s summer isn’t it? Try outdoor while it still shines.

Never wrong on top of a bicycle
Do a long-sistance bicycle tour with a buddy and make sure you have a GPS enabled phone, just in case you get lost on your way back. A fitness endeavour combined with sightseeing the city environs isn’t a bad idea. Be sure to have a good bike and get it fitted to your body properly. Don’t skimp on the appropriate cycling equipment. Learn basic skills to repair your bike should you get a flat or mess up the chain on the way.

Push it up
Dream to do 20 perfect push-ups. Push up require upper-body strength and full-body stability, making them a great fitness component. When performing a push-up correctly (with a straight line from head to heels, elbows bending to 90 degrees) you engage the major upper-body muscle groups like the pectorals and deltoids. You’re also engaging your trunk and leg musculature to maintain proper body position. Work up to your goal by doing two to three sets of eight to 12 reps every two to three days, as part of your strength-training routine. If you’re not able to do one full push-up yet, start by doing push-ups on the wall, against a low bench or with the knees on the ground, then progress to five full-body push-ups at a time.

Build confidence with 10 km race
Finish a 10K if you think a marathon may be a bit overwhelming, especially for new runners. But a 10K (6.2 miles) seems universally doable. They’re very popular with beginner runners, especially those who have done a 5K race, but don’t feel they’re quite ready to take on the half-marathon, There’s nothing like having the goal of competing in a race to focus the mind. It gives you a target. And doing three running/training sessions a week is enough to help you get fit. At a minimum I recommend running three times a week to prepare for a 10K. Do two 30-minute runs on Tuesday and Thursday and a long run on the weekend. When possible, add an additional 20-minute easy run to your schedule to increase total time.

Basic plank will do
Hold a forearm plank for three minutes. This is one of the best exercises for increasing core strength, a perfect plank means you’re not hiking up your hips or allowing them to sag. Holding it for 30 to 60 seconds is challenging enough for most people, so three minutes ups the intensity considerably. Holding a stationary plank involves stability of the whole body. When we have sufficient stability we are less likely to be injured and you can move more efficiently and more likely stronger overall. If you’re totally new to a forearm plank, work up to it by holding a plank on the elbows and knees for 10 to 15 seconds. Rest and repeat for two to three sets. Add seconds each time you perform a plank, and once you are able to hold a plank on the knees for 30 seconds, lift the knees and hold the plank on the elbows and feet for 20 seconds. Repeat for two to three sets and continue to add more time during your workout.

Traditional pull-up
This challenging upper-body exercise involves pulling yourself up while hanging from a stationary bar (often confused with chin-ups, your palms face away from you in pull-ups, whereas in chin-ups you grasp the bar with palms facing toward you). Pull-ups primarily work the muscles of the back and biceps at a go. Pull-ups are one of the most effective ways to increase size and strengthen your back muscles, biceps and core. But remember to start by focusing on the grip first. While using a pull-up bar, work on holding the hang for as long as you can, then work on squeezing your shoulder blades together. Use an elastic band or assisted pull-up machine (common in most gyms) to help get you to your goal. Women should strive for 4 to 8 repetitions, and men for 6 to 10.

Let the body be the boss
Some muscle aches and soreness – especially in the quadriceps and calves – are to be expected any time you are pushing your body farther or faster than it’s accustomed to going. But there are some pains that you shouldn’t ignore. Any sharp pains or pains that persist or worsen as you walk, run, or go about your daily activities. are signals to rest for at least three days and see a doctor. Also, beware of any pains that are on one side of the body, but not the other. You may need to start with your general practitioner, but it’s best to see a medical doctor if it persists.

Idris Aura, Fitness-spalten.The fitness column is written by personal trainer, Idris Aura.

 

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