Advice from fitness coach Heidi Lindahl
FITNESS COACH HEIDI LINDAHL GIVES HER ADVICE ON KEEPING OFF THE KILOS AND STAYING BALANCED
Should I aim to squat lower than 90 degrees?
Provided that you’re in good health and have good technique, absolutely. It’s a myth that if your thighs go lower than parallel to the floor it puts too much stress on the knees. Start by using your body weight only and then progressing deeper over time before adding extra weight. Get your trainer at the gym to check your posture. I’m conscious that as I get older I have more chance of becoming off balance and falling. How can I reduce the risk of this happening? Research shows that consistently training our body in an unstable but controlled way creates a valuable connection between our nervous system and brain. This in turn leads to a new, more effective way of doing things through forming new motor patterns, therefore preventing neuromuscular decline, which can be responsible for a lack of balance. Balance training progression begins with stability followed by strength and power. Aim to integrate the exercises below into your fitness regime as you feel comfortable.
Stability (no movement): Stand on one leg while holding onto a stable chair or table, then progress to not holding on to anything. Strength (more movement): Stand on one leg while executing a squat. Power (more dynamic movement): Combine a one-legged squat with a hop as you come up out of the squat. I’m about to embark on a twoweek cruise and I’m scared of putting on weight like I did last time. Any tips? Take the stairs whenever you can, ALL OF THE TIME. This is one of the most convenient forms of exercise.
Try to avoid going back for seconds at the buffet. Remember you’ll have two weeks to try everything.
Get off the ship at each port and walk wherever you can. Explore as much as possible – after all, that’s what travelling is all about.
Avoid paying more for all-inclusive alcohol as you may feel as if you have to make the most of it and automatically drink more, even if you don’t particularly want to. Also, make every second or third day alcohol-free to give your liver a break so it can focus on metabolising any extra food you do indulge in. How often should I weigh myself? This really depends on the type of person you are. I’ve seen people who weigh themselves daily become obsessed with the number. It can dictate how you feel, but if you fluctuate a kilo or two in a couple of days, chances are it’s fluid retention. For others, the scales help keep them on track. My suggestion is once a week, on the same scales, at the same time.
‘Take the stairs whenever you can, all of the time’ ‘Get off the ship at each port and Explore as much as possible’