Some open space, a soft surface to exercise on and 40 minutes out of your day.
The main component of the workout utilizes high intensity interval training to blast fats and improve your muscle tone. The great thing about HIIT is that it saves time and promotes the release of feel good hormones to spike the metabolism and leave you feeling great for the rest of the day.
After your workout, a process known as EPOC (Excess Post-exercise Oxygen Consumption), also known as the ‘afterburn’ effect, begins in your body. This is a process of increased oxygen intake to correct the body’s ‘oxygen debt’ brought about by exercise. The more intense the exercise, the greater this ‘oxygen debt’. Your body increases oxygen consumption to restore itself to a resting state.
To reach a resting state again, it needs to restore hormone balances, carry out cellular repair and oxidize built-up lactic acid. Carrying out all of these chemical processes requires energy. Where do you think your body is going to get this energy? Fatty acids – your body breaks down fat stores, to release fatty acids into your bloodstream. The fatty acids are carried to your cells where they provide the energy your body needs to return to a resting state.
The more intense the exercise, the greater the repair process and the more energy it requires. Greater results in a shorter period allows you more time to enjoy your holiday without the guilt!
“The central nervous system does not fully recover from an alcohol binge for 28 days…”
It is important to consider that the central nervous system does not fully recover from an alcohol binge for 28 days, so you might want to cap it at your 10th glass of bubbly! I advise that you remain well hydrated and nourished with the right kinds of food.
If your holiday is in a warm climate, make sure you work out early in the morning or later in the evening (keep out of the midday heat!) Before you take part in this or any other fitness regime, consult your doctor. Always work to your own limitations and if you start to feel unwell, cease exercise immediately and consult a physician.
The idea is to conduct an exercise for 30 seconds followed by a short period of rest, in this case 10 seconds. Repeat for five sets. Then change exercise.
Light jog: five minutes at 50% of maximum heart rate. Mix with 30 seconds of high knees and butt kicks (kicking the heels to the rear.
Squats to over arm swings: 30 seconds with feet hip width apart, back straight and core engaged. Do not lean forward.
Torso twists: 30 seconds – arms out, horizontal and to the side, rotating at the hips.
Star jumps: 30 seconds – start with feet hip width apart and arms down to the side, jump out bringing the arms high and to the sides, spreading arms and legs wide.
30 seconds with 10 seconds rest time. Five sets doing 30-60 seconds, rest then move on to the next exercise.
Jack Knife/V sit
Brisk walk while swinging the arms across the body. With long strides, swing the arms across the body flexing and extending at the elbow.
Ensure that you continue to stretch after the session and when you experience delayed onset of 20 seconds of each stretch.
Standing quad stretch
Standing Hamstring stretch
Childs Pose Stretch
Day 1: HIIT
Day 2: Swim 20-30 lengths
Day 3: HIIT
Day 4: Beach run 5km
Day 5: HIIT
Day 6: Swim 20-30 lengths
Day 7: HIIT
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