Sunday, August 31, 2014

Retreat Spa Fitness Focus


Retreat Spa Fitness Focus
"How to achieve the perfect Abs"

Do Aerobic exercises daily
Doing 100 crunches a day will tone your abdominals, but if you've got a layer of belly fat covering up your ab work then what's the point? You need to burn the top layer of stomach fat to see the changes. Cardio exercises will heat up your core temperature and improve circulation, both of which will aid in acquiring a flat stomach. Strive for at least 30 minutes a day minimum, but include 1-2 days of rest each week.
Activities such as zumba, running, swimming, cycling, Muay Thai Boxing and walking at a good pace will all provide a great aerobic workout. In fact, anything that brings your heart rate up will do the trick! Boxing provides an excellent cardio workout, while the muscles involved in throwing punches will help to flatten your stomach.
Try Interval cardio training, such as alternating between sprinting and power walking. You can try sprinting for as long as you can. When you become too tired, you should walk. When you feel that you've caught your breath, sprint again. Do these alterations for a total of 15-20 minutes at a time.

Include Plyometrics
Plyometrics are exercises that require "explosive power". They combine cardio with strength training. Some great plyometric exercises you can do at home include:
Jumping jacks: Start standing, then jump up with hands and feet spread apart, creating an "X" in the air with your body, then land back in standing. Repeat as many times as you can.
Burpee: Start in push-up position, do one push-up, then push off with your feet and pull your knees up to your chest so your feet land between your hands, then jump as high as you can, arms over head. Squat back down with your hands on the floor, then jump back to push-up position again. Do as many as you can do well with good form.

Incorporate strength training to build muscle
Having more muscle will increase your metabolism, so you'll burn calories faster over time. Try compound exercises, they work the best. You burn tons of calories performing such exercises, building your muscles at the same time. Compound exercise is when you work several muscle groups at the same time, such as dead lift, clean and press, or simply just combine a lower body exercise with an upper body (biceps curl with lunge, squat to shoulder press etc.)
Note: Doing crunches will only tone muscle underneath your existing belly fat, but will not burn that fat directly.

Be patient!
You cannot expect immediate results in a healthy way. Any method that sees fat just "melting off" is also likely to be extremely bad for your body. The best way to preserve your health and keep the fat off long-term is to take the steps we discuss above.
Also, keep in mind: some people find it harder to obtain a flat stomach than others. Natural body shape and your own personal fitness level play a role. What works quickly for some might not work quickly for you.

Get enough sleep so that you won't feel tired all the time.
Having adequate rest helps you to relieve stress. You will feel less likely to go on an eating binge. Develop healthy sleeping habits. Studies have also shown that inadequate sleep can inherently cause weight gain.

For more information on what is happening at The Retreat Spa Gym call: +357 26 828100 or visit Fitness Centre.

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