Fit­ness coach Heidi Lin­dahl tack­les your ex­er­cise queries


Good Health Choices - - Be Content -

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?

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