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Compiled by Sarah Ranawake. Photography Phillip Castleton/ Bauer Media. Hair and make- up Katie Goerlach/ Lizard Management. Model wears own crop top and shoes. Shorts, Puma, 1800 811 511. Want to look hot in cut-offs this summer? This 10-minute workout will whip your lower half into shape, stat! T : K p r ch t st The ultimate short-shorts workout 1 Stand on your right leg, bending at the knee and hip, chest up tall, with left leg held behind you.2 Extend your left leg out to the left side, keeping your left foot held off the floor.3 Jump to the side and land on your left leg, bending at the knee and the hip, with the right leg behind. You will be in your starting position on the opposite leg.4 Jump back to the right side in the same fashion. This is one repetition; do 10 in total. Squat matrix 10 reps Lateral 1 Start with feet facing forward, hip-width apart, in neutral position. Bend into a squat like you’re sitting on a chair. Return to standing. 2 Turn to your left and sumo squat (squat with your toes turned out). Keep knees in line with toes and open up through your hips. Return to standing. 3 Return to face the front and squat in the neutral position. Turn to your right and sumo squat. Return to face the front. This is one repetition; do 10 reps. Targets: inner and outer thighs Targets: butt and lower legs Lateral ice skaters 10 reps Whitney Port Jess Hart Miranda Kerr Heading outdoors? Show off your pins! cl1013_ B-WorkoutP144 - 144 2013-08-29T10:56:27+10:00

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The ultimate short-shorts workout.

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134womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau Whether you call it ping-pong or table tennis, it’s a fast-paced sport that packs a surprising physical punch POWER P ing-pong Ping-pong vs table tennis “In ping -pong , you hit the ball on your side of the cour t and make it bounce over the net and onto the other side,” explains Kayla Coombs. “In table tennis, you hit the ball direc tly over the net, just like in tennis.” Ping- W Happiest of birthdays, Women’s Fitness! You don’t look a day over one month, thanks to your healthy, active lifestyle! Love, SLAM Beach Volleyball FI1013_ Sport fit - Ping PongP134 - 134 2013-08-22T16:34:21+10:00

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15-04-2021

2021

Ping-Pong Power

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68womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau WORDS DAVID SMIEDT PHOTOGRAPHY GETTY IMAGES ANYONE WHO’S ever shared an exercise space with others will know that certain behaviours are not appreciated. These include failing to wipe down sweaty machines after use, parading around the locker room starkers then stretching, and men grunting like they’re giving birth in the weights room. Although vexing, these are merely one class of innocuous exercise faux pas. There are other errors – ones that trainers see in gyms and parks every day – that have the potential to result in more harm than good. We asked in-the-know PTs to share the mistakes they commonly see and what we should do about them. Bouncing on cardio equipment “Often, people go really fast on the cycle, cross-trainer or stepper,” says Stephanie O’Brien, Vision Personal Training national training manager (visionpt.com.au). “They’re bouncing around, and while they may feel like they’re having an intense workout, they’re actually jarring joints and fi ghting the momentum of the machine.”THE FIX: As with most exercise oversights, it’s all about slowing down. Like that Keanu Reeves movie on the bus but in reverse. “Speed does not always mean you’ll burn more kilojoules,” says O’Brien. “Choose a resistance level where you can actively feel the muscles pushing/pulling to perform the movement. Maintain a steady resistance and increase the duration spent at this intensity.” oTvRerXlo ad “I see way too many people training above their current capability in the belief that more is better,” says personal trainer Ken So you reckon you’re a pro at the gym? Maybe you are, but then again, maybe you’re not… A ND H OW TO FIX THEM Woodward from Brisbane’s Gotta-Get-Fit (gottagetfi t.com.au). He also adds that although people may see a new training system like TRX straps and want to try it immediately, this can result in injury and frustration if you aren

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Training faux pas and how to fix them

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143 goodfitness. Doing the right thing by your body post-exercise will help you get the most from your workout, writes chelsea clark a fter a long run, gym session or bushwalk, the fi rst thing you probably want to do is put your feet up and enjoy a well-deserved rest. adequate rest after exercise has been shown to improve performance and increase the eff ectiveness of your training. and actively helping your muscles recover from exercise will ensure your body can repair and strengthen itself in time for your next session. “When it comes to physical activity, most people think more is better, but that isn’t true,” says Shane Brun, associate professor in sports medicine at James Cook University. “Muscles need to replenish their energy stores [ after exercise] and if the right amount of rest and the right fuels aren’t provided, then signifi cant damage and poor performance can be the result.” tness Après gm1013exep143 - 142 2013-08-14T17:09:18+10:00

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15-04-2021

2021

Apres Fitness

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CLEO body november 2013 Cleo.com.au 145 CLEO has combed through the studies and handpicked the perfect workout to suit your mood. By Naomi Jaul Bad break-up? New job? Stressed? T here’s an exercise for that 1Suffering from a bad case of the post-holiday blues? Then zen out with yoga When your bliss is fading faster than your tan, you know you’re about to hit Sadsville. Get yourself to a yoga class: it’s the best way to hold on to that calm without a tropical cocktail. People who practice three times a week have increased levels of GABA, an amino acid and neurotransmitter that may help reduce anxiety. Taking up the flexy workout improves overall mood and kick-starts the part of our nervous system that promotes relaxation. Stop scrolling Instagram and combine a class with planning your next getaway (cocktail optional). Want a free, easy mood boost? Walking for half an hour, three to five times a week, can lift your mood and mental function by upping levels of the brain’s ‘happy chemicals’ – the same ones antidepressants work on! 2Feeling flaky and forgetful? Hit the dance floor Busting a move can help you get sharper and stay that way. Dancing helps your brain rewire its neural pathways: in other words, it does a reno on the bits that help keep you quick-minded. In fact, research published in the New England Journal of Medicine shows dancing can ward off dementia! Plus, it’s a serious calorie buster. 3Going through a rough break-up? Smash the punching bag! Boxing is the perfect therapy. You and a punching bag that, when you squint, kind of resembles Mr I’m-Not-Ready- For-A-Relationship-Right-Now. While we don’t condone violence of any kind, a couple of good hard whacks can help you de-stress and tone up at the same time. Ben Savva, boxing instructor and personal trainer at Fight Gym Sydney City, says boxing is an effective full-body workout. “It’s not just arms or abs, it’s everything,” he says. “It

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15-04-2021

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Bad break-up? New job? Stressed? There's an exercise for that!

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Has an injury forced you to give up your favourite sport? Don't panic. Here, two women tell Beverley Hadgraft how they found fulfilling alternatives and an expert gives us advice on how to achieve this. Good Health; issue 1113; p118 - 121; Text Available

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Making a comeback

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md1112countdownp216.pdf Page 216 28/09/2012, 11:49:02 AM

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Ready set summer!

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gm0511tri. indd 114 18/ 03/ 2011 2: 18: 20 PM

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26-03-2021

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Tone your Triceps

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110088 To keep you moving, we’ve come up with the smartest ways to upgrade your walk and make it work better for you. By Beverley Hadgraft UPGRADE YOUR WALK gm0511wal. indd 108 18/ 03/ 2011 1: 18: 50 PM

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26-03-2021

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Upgrade your walk

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26-03-2021

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Hamstring Workout

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like a f itness Train gm0313secp126.pdf Page 126 17/01/2013, 9:21:33 AM

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25-03-2021

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Train like a fitness pro.

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You too can have a sexy, toned tummy – just ask Rosie Huntington-Whiteley’s trainer (yes, seriously!). what’s your tummy type? COMPILED BY JOSEPHINE ROZENBERG- CLARKE. PHOTOGRAPHY AUSTRAL. 148 cl0312B-Tummiesp148.pdf Page 148 2/02/2012, 5:11 PM

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What’s your tummy type?

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The key to a successful workout lies in what you do after you step off the treadmill. the post-workout plan “consider what type of exercise you did and be careful not to over-fuel.” 146cleo.com.au cleo body text kathleen lee- joe. photography getty images. posed for by model in no way associated with this story. A s much as you want it to be, flopping on the couch with a tub of ice cream isn’t the ideal way for you to follow up the hour you just spent at the gym. When it comes to building muscle mass and replenishing energy supplies, what you do after you work out is just as important as the exercise you’re doing. The correct post-workout stretches, food and drink are vital. As fitness director Barry McDonald (goodlifehealth clubs.com.au) explains, “The first two-to-four hour window is very important. The better the recovery, the better you will feel for your next session, which results in a more effective workout.” So here’s what to do after you’ve worked your butt off… 1stretching is your friend Make sure you stretch any areas you worked and any muscles that supported your movements. McDonald says it’s best to stretch when your muscles are still warm, as stretching cold muscles can increase your chance of an injury. When doing static stretches, be careful not to bounce. Hold the pose for 15-30 seconds and you will see your flexibility increase. 2drink up Hydration needs to be constant – before, during and after your workout. “Water serves many important functions – it regulates temperature, moves nutrients and waste through the body and lubricates your joints,” says McDonald. To rehydrate after a short workout (under 30 minutes), just one or two extra glasses of water will do. If exercising for longer, or in warmer climates, you’ll need to drink at least three extra glasses of water per day. Steer clear of sp

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25-03-2021

2021

The post-workout plan

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154 Photography ChiBall World / getty images chi Discover the mind-body exercise that adjusts its rhythm to suit each changing season. Angela Donaldson tests it out goodalternatives. fit gm0312chip154.pdf Page 154 9/01/2012, 4:15 PM

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25-03-2021

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Chi Fit

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40 PhotograPhy EmmanuEllE HauguEl/ trunkarcHivE. com/ SnappEr mEdia good reasons TO EXERCISE tHE promiSE oF a FlattEr tummY maY BE all tHE motivation You nEEd to EXErciSE, But Wait – tHErE’S morE, WritES racHEl SmitH BoneS regular activity helps maintain bone health and stimulate new growth, says chiropractor adam meredith. “the more mechanical stress on the bone, the greater the results, so big compound weight-lifting exercises such as squats and dead lifts are great, as well as weight-bearing exercises like running, jumping and going up and down stairs.” a uS study found that long-time runners had increased bone mass, less physical disability and lived signifi cantly longer. M ost of us probably hit the gym because we want to look good. But according to a health studies review published in the International Journal of Clinical Practice, regular exercise can reduce your risk of developing dozens of physical conditions and mental health issues. Here are eight good reasons to work up a sweat. Skin physical activity doesn’t just give your skin a healthy glow – it cleanses you from the inside, can reduce infl ammatory responses such as eczema, and may even cut your risk of skin cancer, according to a study on mice at rutgers university. “movement is nature’s fi lter – it cleans, renews and energises,” says karen Fischer, author of The Healthy Skin Diet (available from amazon). “You only need to briefl y sweat to improve your skin health – a 15-minute minimum per day. perspiration contains lysozyme, an enzyme that fi ghts bacteria and fl ushes the nasty microbes from the surface of your skin.” try activities such as power walking, running, cycling and swimming. iMMunitY if you’re fi t and exercise regularly, you’re less likely to catch bugs or suff er colds in the winter months – or if you do, the infection will be less severe, according to researchers at the appalachian State univers

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25-03-2021

2021

8 reasons to exercise

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129 Photography Arthur Belebeau/ trunkarchive. com/ Snapper Media / getty images goodfitness. Ever looked around a crowded gym and wished you could have your own private workout area? Well perhaps you can, writes Beverley Hadgraft F rom dumbbells and Pump bars to high-tech gear, home gym equipment is more attractive than you might think, and it’s well-designed and practical, too! If the whole family works out, buying gym equipment can end up cheaper than gym memberships, too. Here, Brad Upton, personal trainer and fitness equipment specialist at Workout World, shares his tips for setting up your home gym. C a r d i o e q u i p m e n t “If someone comes in and tells me they just want to lose weight, I tell them to buy a good treadmill or exercise bike,” says Upton. “They can put it in front of the TV, or download a university lecture or e-book or film, and then pedal or walk for as long as they’re able.” You can use them when it’s dark, when the weather’s bad or if your local roads are too busy. But, when choosing equipment, consider the following: Ask yourself if you’re going to be using the equipment at least three times a week. Look for a machine that will offer some variation in workouts so you don’t find yourself getting bored. If you only live in a small space, ask if it has a foldaway option. Check how tough it is and whether it can be fixed and serviced so you get the maximum life out of it. If you want a treadmill, you’ll get what you pay for. A bigger, more expensive machine will have a better and quieter motor, better suspension, will last longer and have extras such as an iPod dock and a fan. If you’re buying a bike, look for one that offers comfort, varying resistance, and adjustability. If you want one that doesn’t use power, opt for a Spin bike which allows you to adjust the resistance manually. If you live in a

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23-03-2021

2021

A great gym at home?...easy!

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