Women_Health_and_Fitness_Magazine_October_2016

PHOTOGRAPHY: THINKSTOCK

SHOULD YOU? FASTED CARDIO

TWO WAYS...

Performing low-intensity

aerobic exercise in a fasted

state can advance long-term

performance and weight loss

improvements Discuss.

Why you would: Ordinarily

exercise uses a combination

of glycogen (carbohydrates)

and fat as fuel, but according

to a recent study published in

Sports Medicine, exercising in

a fasted or glycogen-depleted

state causes adaptations in the

body’s fat-oxidising abilities,

causing the body to use fat

for fuel.

Why you wouldn’t: You’re

not going to hit the intensities

to stimulate pro-fat burning

effects such as excessive

post-esercise oxygen

consumption (EPOC) on no

food. “To lose fat there are

more appropriate mindsets

for training and eating,”

says exercise physiologist

personal trainer Jodie Hopkins

(yourlifeyourbody.com.au).

“If you are fuelled before

your morning training you

get more bang for your buck:

better performance, more

enjoyment and better fuel

source activation.”

Use it: If you’re keen to

try fasted workouts, perform

them at low absolute intensity

over an extended period, the

study says. To avoid hitting

the wall early, down a carb-

free caffeinated drink before

you start.

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Elevate your side plank by dropping your top elbow and raising your top knee

towards each other. Perform 10 reaches per side, holding at the crunch and

coming back to side plank each time.

Elevate the basic plank by dropping your body down to a push-up position,

elbows bent, and reaching one knee towards the same side elbow. Repeat

one side after the other. Perform 10 touches per side with quick switches

from side to side.

Side Plank with Knee Touch

Basic Plank with Mountain Climber

TO CRANK YOUR PLANK

If you’re chasing a chick-pack, nothing firms your core like

planks performed with perfect form. Amplify your results with

these variations from Holly Barker.

CRUSHING ON...

MOVE

first word