Fitness coach Heidi Lindahl tackles your exercise queries
FITNESS COACH HEIDI LINDAHL ON TRAINING FOR NETBALL, WHAT TO EXPECT ON A HEALTH RETREAT, AND TIPS FOR A FLATTER STOMACH
A Focus on increasing your cardio fitness with regular jogs/runs as well as three sets of 10 reps of basic resistance and plyometric exercises (ones that involve jumping). You could try body weight squat jumps ( jumping in the air as you push up through the squat) and lateral jumps ( jumping from side to side with feet together) at least three times a week if possible. I highly recommend agility style training (based on quick changes of direction) to help prepare the knee and ankle joints for the increased impact on them during the game. This will hopefully help you avoid injury to the ankles and knees – the most common injuries in netball.
I’ve signed up to a health retreat for five days. What kind of exercise/s will I be expected to participate in and how often?
A This will vary depending on the style/aim of retreat. Is it a weight loss programme, or a retreat to rebalance and de-stress? Generally though most health-style retreats will have a few exercise options to choose from that range from low-intensity to high-intensity and you’ll most likely be expected to participate in at least one activity daily. Popular activities offered at health retreats include nature hikes, yoga, Pilates, kayaking, one-on-one personal training and circuit classes if there is a gym onsite.
How can I obtain a flatter stomach?
A Not through endless crunches! In a nut shell:
» Reduce foods that bloat you and avoid alcohol
» Reduce body fat levels through eating well portioned, wholesome, nonprocessed food
» Incorporate at least 3 HIIT (high-intensity interval training) workouts a week in your fitness regime. These can be as simple as choosing five compound exercises (eg, squats, a form of rowing, a form of pulling, push ups and burpees) and doing a circuit of 10-15 reps of each with a small 30-second to one-minute break after each circuit and repeating for a minimum of 15-20mins.
» Ramp up your incidental exercise.
Does exercise help fluid retention?
A It certainly can, not only by sweating excess fluid out of the body but by excreting the sodium that may be contributing to retaining fluid. Lowering your salt intake and exercising, as well as elevating the legs where possible and keeping up with good hydration, will promote better circulation which will in turn help with fluid retention too.
‘I highly recommend agility style training’
focus on increasing your cardio fitness with regular jogs
I’ve joined my local netball team but I haven’t played since my early 20s and I’m concerned about how my body will hold up. How should I prepare for team sport again?