Thursday 19 May 2016

Quick Summer Workout



Ok so no one wants to spend ages getting fit and summer is practically here. So what do you do if you want a quick fix?

You need quick a interval training workout. The only workout style that will work quickly and effectively to get you fast results. So without further ado here's what you need to start ASAP!

Before you start


1. Download an interval trainer App on yout smart phone - I use Deltaworks Interval Timer for HIIT
2. Find a good spot outside in the park, garden or well-ventilated room
3. Have a bench or sturdy chair nearby
4. You'll need a mat
5. Bottle of water
6. Towel
7. Sunscreen if you're outside

Set your timer to 4 rounds of 20 second intevrals with a 10 second break and a 10 second (or longer) round break.

Start Exercise 1 then go through each exercise until you're finished.

Exercises:

(Pictures Below)

 

1. Jumping Jacks
2. Jumping Squats
3. Mountain Climbers
4. Walking Lunges
5. Side Squats
6. Running on the spot
7. Burpees
8. Static Lunges
9. Push-Ups
10. Tricep Dips on bench
11. Crunches
12. Plank

Have fun!

Leave comments or questions below.

Sally x


1. Jumping Jacks








2. Jumping Squats

3. Puntain Climbers
4. Walking Lunges
5. Side Squats (Alternate on both sides)
6. Running on the Spot
7. Burpees
8. Static Lunges
9. Push Ups (Full)

9. Push Ups (Half)

10. Tricep dips on bench



11. Crunches



12. Plank









Latest News



Hi peeps,


Long time no speak. You’ve probably been wondering where on earth I’ve been!


I’ve been wondering too. No just kidding I’ve been around but unfortunately some things have set me back recently especially in the way of training.


Do you remember how motivated I was at the beginning of the year, when I asked you all to keep me accountable etc, etc. and I was sending you videos of my workouts in the gym to prove I was going? Well that started out really well and then something really bizarre happened


I had what seemed to be something like an asthma attack. This is strange because I’ve never had asthma in my life. Never. One day I ran up quite a few flights of stairs very fast and I became really short of breath and unable to catch my breath no matter how hard I breathed. My chest hurt and then my legs just became numb. It was horrible. The worst part of it was that I couldn’t recover. I felt helpless. What proceeded next was coughing and then mucous (yuk!) in my throat. It was such a shock. That afternoon I felt really tired and my chest was heavy.




I got to searching the internet (as you do), and I found out that there is such a thing as exercise-induced asthma. This comes about mainly during aerobic exercise. I had no idea that there was such a thing but it made sense however, rather than diagnose myself I went along to the doctor and had a spirometry test, where they check your breathing output on a machine. It was a really difficult test because you are blowing out air repeatedly and it takes it out of you. I had to have the test done twice as the first one was inconclusive. After checking the results, even the doctor was surprised to find what looked like an obstruction on the readings. Her suggestion? Start taking a Ventilin inhaler to see if it improves and then go back after a few weeks. If the inhaler caused the breathing to improve it would be more likely to be asthma.


Well what can I say? I was just as shocked as you are. Now this is not definite and still very much in the investigation stages but it was a shock and unfortunately it left me very cautious about doing any form of vigorous exercise where exertion may bring on breathlessness. In the days and weeks that proceeded I saw a decline in my activity levels, probably due to feeling quite wary about doing anything too exertive. 


Without going into too many details, I took the inhaler whenever I felt I needed it and it did provide some relief. However, I was not quite convinced that it could be asthma so I started to take the inhaler less and less and begun to consider other reasons I could be getting out of breath. I spoke to the doctor about my cardio vascular fitness levels and she wasn’t convinced that it would be that. However, I know too well that I am not a fan of cardio exercise and you will always find me in the weights section of the gym at any given time. Could it be that my aerobic fitness levels are not as they should be? Could this be causing breathlessness? It’s a theory that I want to further investigate.

When your cardio fitness isn’t good, it means that you get short of breath very quickly. It means that the transportation system of oxygen to your working muscles isn’t’ good and that you cannot get sufficient oxygen into your muscles quickly enough which leaves you gasping for air to compensate for the oxygen you need for the energy you expended.


To explain this better check out this short video (highly recommended) on what happens to the body during exercise and you’ll see what I mean.

 Chronic Effects of Exercise on the Heart



I haven’t given up. I am motivated again to take my health into my own hands. Your body will often trick you into thinking it can’t do something but any rehabilitation expert will tell you, you have to push through those hurdles and no one can do that for you. You really cannot go by how you feel and you really shouldn't accept things as they are expsecially when it's in your hands to do something about it. Our bodies are brillinat machines that give us warning signs when something is not as it should be. It's up to us to take heed to the warnings.


I know I have two options. Either lay down and accept things as they are or fight back by doing whatever it takes to get my body back where it needs to be.


I know which one I’m choosing. :)


Will keep you posted!
 

Thanks for reading.


Sally