Fitness Bootcamp With Polar Being a strong runner is not enough to ace the Urbanathlon. This workshop with Polar will help build up your strength, agility and flexibility to get through the race unscathed. Three sessions available. Registration closes Jan 3.
Beginner's Guide Been thinking of starting a running routine? Stop thinking about it and just run already! Here's what you need to get going.
Keep The Faith Trust takes time to be earned, established and nurtured but it can disappear with one wrong decision. Our guest columnist, Faye Mui, explains why it matters so much to women and why it isn't that hard to develop.
Her Say: Your V-Day Survival Guide Valentine's Day doesn't have to be a drag if you follow this cheat sheet on doing everything right come Feb 14 without trying too hard (or spending a fortune).
Serve To Be Served Cooperation and collaboration are factors of a successful relationship. Our guest columnist, Faye Mui, explains why a little help for their ladies can only be a good move for the men.
Switching to a circuit-training routine burns fat by picking up the pace of your workouts. You’ll elevate your heart rate and burn more calories by not resting between exercises. Want to speed up your metabolism even more? Try what trainer Vern Gambetta calls “circuit plus”, in which you splice aerobic exercises into a circuit of resistance-training moves. Gambetta, who’s the former director of Athletic Development for American baseball team, the New York Mets, says you’ll burn calories even more rapidly this way because the tag team of aerobic and anaerobic exercise increases the challenge to your heart, lungs and muscles.
Section A:
Deadlift
(quadriceps, gluteals, back, calves, abs)
Stand with a barbell on the floor in front of you, with the bar over your toes. Bend your knees and grasp the bar with an overhand grip, your hands just outside your knees. Keeping your head and back straight, slowly stand up, keeping the bar close to your body as you lift, until your legs are straight. Pause, then slowly lower the bar to the floor. Watch Your Form: Avoid rounding your lower back, which increases your risk of a herniated disk. Single-Leg, Bent-Over Row
(back, quadriceps, gluteals, calves, abs)
Stand on one foot holding a pair of dumbbells with your arms hanging down in front of you, and bend forward at the waist until your back is almost parallel to the floor. Now pull the weight in your right hand to the right side of your chest. As you lower it, bring the weight in your left hand to the left side of your chest. Continue alternating arms for a set, then switch legs and repeat. Watch Your Form: If you can’t maintain balance, try raising and lowering both weights together.
6 Steps to Losing Fat We all know 12-hour work days suck. But that’s no excuse to remain tubby. We’ll show you the way through.
No Gym, No Weights, No Excuses Burn fat and build muscle in the comfort of your own home. This 11-station, 200-rep programme burns fat and builds muscle in a little over an hour a week!
15-Min Workout: Multiple Targets Core training increases power output and efficiency of movement.Increase your training gains with these core exercises.
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