Get Into Shape For Summer

Filed under: Health & Beauty,User Contributions |

Suddenly we find ourselves with just a couple of weeks until Summer is upon us. You may find yourself wishing you had joined that fitness class back in January or did that walk you had talked about. FEAR NOT! That little black number is still possible!!!

Here are some valuable pointers to set the ball rolling.

Always seek medical clearance before undertaking exercise if you have had surgery/illness, are on medication or have just had a baby.

  1. Decide how often you will work-out and stick with it. Two, three or  four times a week depending on your commitments.
  2. Set realistic and achievable goals. Set a small goal each week and the results will seem much more acheiveable and you will be more likely to stick with the programme.
  3. Stretch!. Ever wonder why you lose the ability to walk properly the day after a strenuous trip to the gym?.  It is vital in order to prevent injury that you stretch before exercising. That is strctching the Quads, calf muscles, hamstring, back, upper arm and chest. Warm up for five minutes before stretching. Never stretch cold musles.
  4. Vary your activities. This will not only keep you stimulated but will encourage a balanced workout for your physique. Example swim week one, Walking week two, Gym week three.
  5. Monitor your diet and ensure that you get your five a day. Having a balanced diet is very important. Try and eat more vegetables, lean meat and fish. Avoid chocolate, cakes and high fat foods but remember your body needs a certain amount of fat. It is not a good idea to go cold turkey on any of these as it is more likely to lead to a splurge.  If you have a sweet  tooth try adding some fruit to natural yoghurt such as strawberries. Strawberries are 100% fat free.
  6. Drink at least two litres of water a day. This will flush out any endotoxins from your system and will also aid with weight loss.
  7. Recruit a buddy to work out with. You will motivate each other along the way and you will be less likely to drop out.
  8. SWEAT! Statistics show that you have to get the blood pumping in order to lose weight so get the heart rate up  and work out for at least twenty minutes at a good pace at least two to three times a week.
  9. Finally when you reach each goal or even the end goal, realise your achievement, reward yourself but most of all realise what got you there and keep exercising.

Lets focus on the thighs, tums and bums. These exercises can be done on a mat in front of the tv in the comfort of your own home so no excuses!.

Crunches (The sit up)

Lying on the floor, feet slightly apart, hands on the temples or across the chest, pick a spot on the ceiling and lift up towards it. Look up not ahead, Breath in on the way up and out on the way down. Tuck in the tummy. Repeat for ten, three times. Gradually continue without stopping for twenty and repeat four to five times.

Side crunches

These focus on the side abdominal muscles.

Maintain the same position. Lying on the floor, Right ankle on the left knee, Left leg bent on the floor, hands on the temples or across the chest, pick a spot on the ceiling and lift up towards it.Bring the left elbow in to the right knee.  Look up not ahead, Breath in on the way up and out on the way down. Tuck in the tummy. Repeat for ten, three times. Gradually continue without stopping for twenty and repeat four to five times.

Hip extensions

On your knees and elbows on the ground looking down at the ground, extend your left leg out behind you pushing the heal out and bring it in again to meet the other knee. Keep looking downwards as otherwise you will strain your neck. Keep the bum firm as you repeat the exercise and repeat for fifteen. Change to the right leg and increase the height slightly to add a new challenge.

Side leg raises

Lying on your side, hand under your head. Bend the underneath leg  into the bum and the upper leg straighten this out. Flex the toes in and raise  until you feel the stretch for ten.  Repeat but this time start with the leg half way up and move up and down  slower. This is tougher but great for toning! Always do the same on both left and right sides.

So whatever your fitness plan  follow the simple steps and give ten minutes a day to your thighs, tums and bums and you will see the difference.

Mary O Brien Dip. ITEC

Total Fitness classes starting on Thursday May 13th at the Cobh GAA Club 7.30 – 8.30pm

All levels welcome 6 week course only €50.00 which includes free fitness programme.

Excellent Workout That Gets Results!

Also Teen Fitness Classes are starting on Wednesday Night May 12th from 7 – 8pm –  Same Venue –  Girls aged 14yrs plus

6 week course €40.00

Tel 087 2651209 to book now as places are filling fast!