Hot summer body_英文原版

 
get sexy by summer

summer is set to make its appearance any day now, so let's get ready with our six-week hot summer body blitz. by damien kelly and linda drummond.

test your fitness first

visit your gp to have yourself checked out before starting a fitness regime. have your doctor test your blood pressure and resting heart rate. now, map out a reasonably flat2km stretch near your home, grab a stopwatchand time how long it takes you to run, or walk, the two kilometres. you'll be repeating this at the end ofthe body blitz to measure how your fitness has improved.



strength test

• ask a friend to be your timekeeper and time how many push-ups you can do in one minute (men on toes and women on knees). record the result.



abs test

• ask a friend to time how long you hold this position.

lie on your stomach with your forearms flat on the ground and elbows under your shoulders. raise your body up into a plank so you're balancing on your toes and forearms. lightly draw your bellybutton towards your spine and hold until you collapse or as soon as you feel any back pain. keep a record of your time.



flexibility test

• sit on the ground with your legs out straight in front of you. keeping your knees straight, stretch forward slowly and, when you can go no further, pause for three seconds. ask your friend to measure the distance to or from your toes with a tape.

it will be a minus figure if you can't reach your toes and a positive score if you reach past your toes.


stick with it

• to see results, you'll need to work out five times a week. when your resolve starts to dissolve, remember your commitment to getting a fabulous summer body and stick to it. take it a day at a time and if you miss a workout don't give up, just start again the next day and work out that little bit harder.



fitness pledge

i will work out for _________ minutes, _______ days a week, allowing ________ day/s for my body to rest, rebuild and recover.

i will lose/gain ________ kg and reshape my ______________________________________ .

i will fuel my body with a healthy mix of proteins, complex carbohydrates and fruit and vegetables and drink at least eight glasses of water a day.

i will write my fitness appointments in my diaryand stick to them like i would with anyother commitment.


your weekly program

monday stairs

tuesday 30-minute walk/strength day

wednesday spin class

thursday rest

friday alternate class or 15-minutes skipping

saturday swim/strength day

sunday run




cardio blast

when you want to tone up there's nothing like a good cardio workout to get your heart pumping and your fat burning. there are so many ways to get it and you don't need to spend a fortune on equipment.

drop by a good sports shoe store and buy a decent pair of supportive shoes - then get active. follow our weekly plan and you'll soon find yourself leaping out of bed with enthusiasm and energy and your body will be starting to reshape itself into the hot beach body you're after.

here are some personal faves: running on flat surfaces, brisk walking; running up hills or stairs; spinning classes; cycling; skipping; swimming; bushwalking; circuits (high intensity strength workouts such as pump); rowing; kayaking; canoeing.



attack fat 

what's the best form of cardio? whatever gets your heart pumping and motivates you to pull on your workout gear. it's always best to mix it up so that you don't become too accustomed to one thing. activities that use lots of muscles require you to support your own bodyweight as well as impact, deliver the quickest results. but above all, choose something you enjoy.



my starting point

september 10, 2006

weight ________ kg

waist________ cm

hips________ cm

arms________ cm

chest________ cm

upper thigh________ cm

calves________ cm

cardio i ran/walked two kilometres in________ minutes

strength i did________ push-ups in________ minutes

abs i held the plank position for________ seconds

flexibility +/-________ cm

blood pressure____/____

resting heart rate ________beats/minute



my results

october 15, 2006

weight ________ kg

waist ________ cm

hips ________ cm

arms ________ cm

chest ________ cm

upper thigh ________ cm

calves ________ cm

cardio i ran/walked two kilometres in ________ minutes

strength i did ________ push-ups in ________ minutes

abs i held the plank position for ________ seconds

flexibility +/- ________ cm

blood pressure____/____resting heart rate ________beats/minute



getting started - week 1

strength exercises

deep squats

• take a comfortable stance with feet just wider than shoulder-width and slightlyturned out. hold your arms out in front ofyou for balance. inhale and lightly draw your bellybutton inward. lower into a comfortable squat, as far as you can towards the ground, keeping your heels on the floor.

when you reach the bottom of your range of motion, pause for a second. then, push up through your heels and exhale through pursed lips as you stand up. stop just before your knees become straight and then lower immediately into the next squat. repeat until fatigued.

push-ups

• place a folded towel on the ground in front of you. kneeling, place your hands on the ground shoulder-width apart and fingers forward. walk your hands forward until your body, from knee to head, is in a line. slowly lower until your chin touches the towel, elbows pointing to the sides, then, with control, rise, stopping just short of locking your arms.

keep your body as straight as a plank by squeezing your bellybutton in to engage your abdominals. if this is too easy, start on your toes rather than your knees.

plank

• lie flat on the ground and get into a push-up position, but rest on your elbows and forearms. your forearms should be pointing forward. draw your bellybutton in towards your spine, flatten your lower back and draw your pelvic floor muscles up (as if you're halting the flow of urine). hold for a minimum of 15 seconds. breathe normally throughout. when you can comfortably hold this position for more than a minute, your abs will be in great shape. 

dips

• sit on the edge of a firm chair or bench. put your hands beside your hips, fingers facing forward and down and elbows pointing directly backwards. keeping your back upright and straight and your feet out in front on the heels, and your kness slightly bent, walk your backside a couple of inches off the bench. with control, lower yourself down until your elbows reach 90°, without your body touching the floor, pause, then push up with your arms until you reach the starting point. don't use your legs in the up phase as this reduces the effectiveness. 

lunges

• visualise you're standing on two train tracks with your feet facing forward shoulder-width apart. take a stride forward, until your back foot is on its toes. keep your front knee still and lower your back knee to within a couple of centimetres off the ground, then rise until both legs are straight. repeat on the same leg, then change.



cardio

• 2 high-intensity sessions: for example, running, spin or circuit class.

• 2 medium-intensity sessions: for example, a class, stairs or skipping.

• 2 low-intensity sessions: for example, 30+ minute walk or swim.