Supersets
Crank up any workout with this super-charged approach in which two exercises are performed back-to-back with no (or minimal) rest in between. Start with lower reps and then build up as you become more confident.
Category Archives: Exercise
STAND UP TO A STITCH.
Stitch is a pain that appears in your side as you exercise and could be related to posture.
Those who slump their upper back forward when they exercise are more prone to a stitch as the position aggravates the nerves in the abdominal wall.
Try standing up straighter when you exercise and the problem should improve.
FITNESS LINGO – TERMS DEFINED.
Plyometrics
These movements are designed to increase speed and explosiveness while strengthening joints and muscles. Types of plyometric exercises include broad jumps, vertical jumps and explosive squats. But remember, safe and effective plyometrics are all about quality, not quantity.
BEAT CRAMP WITH THIS TOP TIP.
Cramp occurs when a muscle suddenly contracts, causing pain. It’s more likely if you’ve been exercising for a long time or are dehydrated.
If it starts, stop moving and try to gently stretch out the muscle. If it really hurts you can try clenching your fists! By tensing a muscle elsewhere in the body, it seems to relax the one that’s cramped.
FITNESS LINGO – TERMS DEFINED.
Plateau
Seeing results takes time and practice, and even then, it’s common for progress to eventually come to a halt. Since the body naturally adapts to the stresses of exercise (especially if performing the same routine daily), try varying the programme and revving up the intensity to push past workout slumps.
TURBO BOOST YOUR WORKOUT: THE SQUAT.
Add in a ‘half rep’ between reps. Once you get to the bottom of a squat, come up halfway then squat again before coming up. This will keep you in the part of the squat where you are weakest for longer, working your muscles harder.
FITNESS LINGO – TERMS DEFINED.
Circuit training
A series of strength and cardio moves to blast maximum calories and fat. As you progress, you will be able to repeat the circuit two or three times through with no, or little, rest.
TURBO BOOST YOUR WORKOUT: THE PUSH-UP.
Press up with a medicine ball under one of your hands. This will help target the chest muscles more and make you work harder. Roll the ball from side to side and aim for 15 push-ups (or as close as you can get!).
FITNESS LINGO – TERMS DEFINED.
Compound exercises
Moves that use more than one joint or muscle group at the same time, giving you more fitness benefits in less time. Good examples include squats, lunges and calf raises. They can be done with or without free weights, such as dumbbells.
TURBO BOOST YOUR WORKOUT: THE CRUNCH.
Lift your legs up, keeping your knees bent (to protect your back) so they form right angles. This will make your abs work harder when you perform your crunches.