Publications
Partners
Not sure what your Valentine has up his/her sleeve for your surprise date? Make sure you leave a lasting impression by being physically ready for whatever you might be doing!
Hiking or Mountain Climbing
If you’re going for a hike or climbing up the mountain make sure you work on your climbing strength, and general fitness and agility.
• To prepare yourself do conditioning exercises for the lower body such as lunges and squats. Start with low weight until you are sure your form is correct and then you can start adding hand weights. Ensure that you are keeping your tummy pulled in, your weight in your knees and your knees behind your toes. It is important as well to have good proprioception and balance, which will help to prevent falls.
• Exercises which train this body awareness include: squats and lunges with one foot on the Bosu; 1 leg balances on the Bosu; Pendulums; and side-to-side hops over a small obstacle such as a beacon. These will also help to strengthen ankles and stabilising muscles of knees and hips to help prevent injury.
• Cardio training such as running or cycling will help with the fitness component.
Horse Riding
Inner thigh and lower back strength will assist with horse riding.
• Inner thighs can be worked by lying on your back and squeezing a Pilates ball between your knees. Do 3-5 sets of 20-30 reps of pulsing squeezes – holding the last 5 squeezes in each set for as long as you can.
• Core work such as holding plank and superman extensions will be beneficial for strengthening your abs and lower back which may get tired when you are horse riding.
• You can also try wide-legged Plié squats to work the inner thighs (ensure that your knees are in line with your heels, back straight and that you are pulling your knees back – squat down as low as you can. As you get stronger, include heel raises.) You will also be strengthening your quads, hamstrings and glutes which will make horse riding more pleasant all round!
Dancing the Night Away
On that odd occasion when you would like to be dancing into the wee hours of the morning, your overall fitness will pay off to keep you going. Fit people have more endurance and stamina all round.
• So get fit with a bit of jogging, cycling, swimming or even recreational dancing such as Zumba. The fitter you are, the more likely you are to enjoy yourself.
• Remember however that many late nights will drive up your Cortisol levels, which may result in fat storage so keep those late nights to a minimum.
• Stay hydrated and best to try not over-indulge or you will be paying for it the next day.
Like Adventure Boot Camp on Facebook or visit their website.
Follow Women24 on Twitter and like us on Facebook.
Hiking or Mountain Climbing
If you’re going for a hike or climbing up the mountain make sure you work on your climbing strength, and general fitness and agility.
• To prepare yourself do conditioning exercises for the lower body such as lunges and squats. Start with low weight until you are sure your form is correct and then you can start adding hand weights. Ensure that you are keeping your tummy pulled in, your weight in your knees and your knees behind your toes. It is important as well to have good proprioception and balance, which will help to prevent falls.
• Exercises which train this body awareness include: squats and lunges with one foot on the Bosu; 1 leg balances on the Bosu; Pendulums; and side-to-side hops over a small obstacle such as a beacon. These will also help to strengthen ankles and stabilising muscles of knees and hips to help prevent injury.
• Cardio training such as running or cycling will help with the fitness component.
Horse Riding
Inner thigh and lower back strength will assist with horse riding.
• Inner thighs can be worked by lying on your back and squeezing a Pilates ball between your knees. Do 3-5 sets of 20-30 reps of pulsing squeezes – holding the last 5 squeezes in each set for as long as you can.
• Core work such as holding plank and superman extensions will be beneficial for strengthening your abs and lower back which may get tired when you are horse riding.
• You can also try wide-legged Plié squats to work the inner thighs (ensure that your knees are in line with your heels, back straight and that you are pulling your knees back – squat down as low as you can. As you get stronger, include heel raises.) You will also be strengthening your quads, hamstrings and glutes which will make horse riding more pleasant all round!
Dancing the Night Away
On that odd occasion when you would like to be dancing into the wee hours of the morning, your overall fitness will pay off to keep you going. Fit people have more endurance and stamina all round.
• So get fit with a bit of jogging, cycling, swimming or even recreational dancing such as Zumba. The fitter you are, the more likely you are to enjoy yourself.
• Remember however that many late nights will drive up your Cortisol levels, which may result in fat storage so keep those late nights to a minimum.
• Stay hydrated and best to try not over-indulge or you will be paying for it the next day.
Like Adventure Boot Camp on Facebook or visit their website.
Follow Women24 on Twitter and like us on Facebook.
