Time to get fit with Dizzy Zai...

Keeping up with a 'keep fit' lifestyle doesn't have to mean slogging it out in a sweaty gym, splashing cash on expensive machines or trendy gym wear. Just boosting your levels of general daily activity will gain you a great reward in improving your health and energy. The pressures of home, work and family life can also mean it feels as if there's little time left to fit in exercise. 

It's certainly tough to get started, right?  Its worth thinking about what you gain from regular exercise and making even a partial improvement to your fitness. These are just few of MANY benefits you can benefit from keeping fit™:

Exercise means a healthier heart because it reduces several cardiovascular risks, including high blood pressure

Being physically active can booster good mental health and help you to manage stress, anxiety and even depression.

Regular exercise can help you achieve and maintain an ideal weight, which can be important in managing many health conditions, or may just make you feel happier about your appearance

All exercise helps strengthen bones and muscles to some degree, but weight-bearing exercise, such as running, is especially good in promoting bone density and protecting against osteoporosis, which affects men as well as women

Different exercises help with all sorts of health niggles, such as digestion, poor posture and sleeplessness, and physical activity can be beneficial for a range of medical conditions, from diabetes to lower back pain.

Physical inactivity is an important risk factor for coronary heart disease - in other words, if you don't exercise you dramatically increase your risk of various health risks

Enough said! So what are YOU waiting for?

Each week I will be adding some simple workout programmes that can be done at home, work place (during lunch break) or in the gym (for those who can't afford the gym) and meal plans to boost your metabolism.

Week one: Circuit Training

Monday- Wednesday- Friday

Circuit training is an excellent way to improve mobility, strength and stamina.  So this week we will concentrate on Circuit training to improve your stamina, get your body ready and we will then move on to weights and Cardio.

1.      Warm ups- jog on the spot, run back and forth for 5 min.

 

2.      Stretch - Chose 3 upper and 3 lower body stretch. 

            Hold each position for 10 seconds on each side

jjjjjl Do 30 second star Jumps ( counting slowly to 30) - rest 10 -15 second, move to next workout

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1.      Squats ( if you got weak knees, don't go down to low)30 seconds ( 30 slow count) rest 10-15 seconds. Move to next workout

1.      Step-up - swapping legs ( use a phone book if you don't have stepper or stairs) 30 seconds.

1.      Skipping rope ( you can do pretending skipping rope if you don't have one) 30 seconds. Always keep your back straight, tummy tucked in and land with your feet flat when skipping rope.

1.       Press ups  (floor or wall) 10 floor and 30 seconds if doing wall press ups.

     

Cru   Crunches sets of 10 ( 20 reps).  Make sure you are NOT pulling your head up so much that your necks starts to hurt. Keep you abdominal in ALL the time and exhale as you come up, DON'T hold your breath in.  Your shoulder blade must not touch the floor while doing crunches. Keep your chin up when lifting your head up.

Jog on the spot for 1-2 minutes

 

     Repeat the exercises again one more time. Add 5-10 seconds more to your exercises every time you feel the workout is not as hard as it was at the start.

Ones you have completed the whole training twice, do some cool down stretched holding each stretches for 20-30 seconds. Chose the stretches above. Remember your muscles have been working hard now, therefore take your time while cooling down. 

As for the weekly meal plan, msg me your@ add in my inbox and I will mail it to you.

 'Eat to survive, not survive to eat'

until next week, stay tuned!

Love, Dizzy Zai / xxx