oxygenmagAU Sep/Oct 2017 45
Beat the Clock
Jet lag can leave you
lethargic and bleary-eyed
— not the ideal demeanor
for getting up and kicking
butt in the gym. Here are
some ideas to thwart those
time-zone troubles and
stay on track during your
travels.- For trips with small time
differences, try eating,
sleeping and working out
on your regular schedule.
For instance, if you hop
from Sydney to Melbourne,
just do everything an hour
later — such as getting in
your usual 7am cardio at
8am instead. - Maintain your schedule
by waking and going to
bed at the same time as
at home in your new time
zone. The consistency will
give you a better chance to
adapt. - Supplement for sleep.
“I recommend taking
melatonin an hour before
bed to recover from jet
lag and reset your sleep
cycle,” says Dr Nikodemas
McNulty, of Bastyr
University in San Diego.
Take 3 to 5 milligrams, but
don’t exceed that amount.
Instead, Dr McNulty
recommends improving
your sleep environment,
making your hotel room
as cool, dark and quiet as
possible. - Get some travel tech.
Try the Deluxe Glo to Sleep
Therapy Mask, which uses
gradually dimming and
rising light to gently help
you fall asleep and wake in
your new location ($59.95,
sleepsolutions.com.au).
Or try the HumanCharger,
an in-ear light-therapy
device, to decrease jet-lag
symptoms up to 50 per
cent ($214,
humancharger.com/).
CURTSY LUNGE
WITH HIP ABDUCTION
Stand with your feet hip-width
apart, then step your left foot
back and behind your right,
keeping your hips square and
bending both knees to 90
degrees. As you return to the
start, lift your left leg straight
out to the side and slightly in
front of your body. Do all reps
on one side before switching.INCLINE/DECLINE
PUSHUP
For an incline push-up,
put your hands on an
elevated surface and
your feet on the floor.
For a decline push-up,
put your hands on the
floor and your feet on a
raised surface.Hair & Makeup: Nancy J / Model: Holly Holton
/ Top: Champion / Shorts: Hylete / Shoes: NikeSecret
Weapon:
Gradually increase the
intensity/rate of your
skipping so your first set
hits around 5 out of 10
on the rate of perceived
exertion scale and your
last set is the hardest (10
out of 10).
STAY FIT