Health & Fitness – Get Out & Play! (part 2)

Burn Calories Anywhere.
Skipping is a take – anywhere – with – you work – out that increases cardiovascular strength, and trains hand and feet coordination.
Personal trainer Irving says, “Your wrists should do the rotation, and always stay on the balls of your feet. Don’t let  your heels touch the ground or lift your heels towards your butt. Jump just high enough to let the rope pass through.”
Skip To The Beat. Alternate skipping at an easy pace for several minutes and then at full speed for the same amount of time. Or try skipping to different music – and keep to the beat. Or try doing push – ups or crunches between each round of skipping.
3 – Day Workout. Irving suggests doing this thrice weekly to build strength and speed.
- Day 1: Endurance training.
Skip at your own pace and try to last as long as you can. Gradually improve your time.
- Day 2: Resistance training.
Skip using wrist weights.
- Day 3: Speed training.
Skip 300 revolutions at your own pace. Then do another 300 revolutions in the same time. Gradually improve your time.
Make It Fun. Skip with different footwork. For example, the simple two – feet skip, raising your knees, the run, kick outs, side shuffle or skipping on one leg.

Lean, Mean Cycling Machine.
Cycling gets the heart pumping, and sculpts your butt and thighs. Whether you enjoy cycling outdoors or on a stationary bike, you can increase intensity – without having to add more time – with these simple tips by Amore Fitness Group Fitness Consultant and aerobics instructor, Bong Asuncion.
Add Intensity. There are several ways to intensity a 30 – minute routine, including increasing the revolutions per minute (rpm), cycling uphill, varying speed intervals and changing seating position.
Workout Plan. Bong suggest this eight – week plan to pump up your ride.
-Weeks 1 & 2 (Twice or thrice a week)
Start a 20 – minute routine to let your body adjust to the activity and build endurance. Gradually increase to a 30 – minute routine.
Weeks 3 & 4 (Twice or thrice a week)
Go for interval training, adding sprints and hills. For example, in 30 minutes, alternate one – to two – minute spins with three minutes of paced pedalling. With paced pedalling, you cycle at an intensity that’s high enough to reach your minimum target workout zone (65 per cent); spin pedalling is similar to sprinting, and you should reach the competitive part of your target workout zone (80 per cent). Here’s how to calculate your target heart rate zone:
Maximum Heart Rate (MHR) = 220 – age Resting Heart Rate (RHR) = Count your pulse for 15 seconds x 15 Target Heart Rate Zone (THR) = (MHR – RHR) X (0.65 to 0.8)
Weeks 5 & 6 (Three to four times a week)
Continue interval training with a length – ened time on sprints. This time, aim for three – to five – minutes spins followed by two – minutes paced pedal speed.
Weeks 7 & 8 (Four to five times a week)
Increase the distance covered within your 30 – minute routine.

Be Sociable, Share!

•