Womens_HealthAustralia-February_2017

ON

HOLIDAY

“Just landed in paradise...

Can’t wait to hit the hotel

gym!” tweeted no one, ever.

Maximise your leisure time

by sneaking fitness into

your itinerary

1. Sightsee
   on foot
   Aside from saving
   on car hire and
   bus fares, you
   burn about 21kJ
   for every minute
   you spend hoofing
   around town. Plus,
   if you do it on
   different terrain,
   such as sand or
   pebbles, you’ll
   get your muscles
   working. To make
   your strides the fat-
   melting kind, walk
   uphill. You’ll get a
   60 per cent boost
   in kilojoule burn.


2. Carry a load
   Toting extra weight
   can help you torch
   up to 12 per cent
   more kilojoules
   while walking! In
   the gym, you’d
   use a weighted
   vest; on the street,
   stuff a backpack
   with a load that’s
   three to five per
   cent of your own
   bodyweight.
   Choose a bag
   with a hip strap
   to distribute
   the weight and
   minimise injury.


3. Gain the
   outside edge
   Loving your regs
   workout routine?
   You can reap
   extra benefits
   with a change of

scenery by simply

taking it outdoors.

An Italian study

showed that after

two 20-minute

workouts – one on

a treadmill, one on

an outdoor track

• participants kept
  a steadier speed
  and reported
  a more pleasant
  experience when
  outside. Scenery
  might lead people
  to perceive exercise
  as less strenuous,
  says study author
  Dr Carlo Baldari.
  4. Broaden
  your body
  horizons
  Get out of your
  workout rut and
  try some new
  challenges...
  Upper body
  Tone your arms,
  shoulders and
  back with...

  
  

  Kayaking
  SUP
  Ziplining
  Lower body
  Tone your bum,
  and legs with...
  Cycling
  Hiking
  Rollerblading
  Full body
  Sculpt your
  body with...
  Rock climbing
  Volleyball
  Waterskiing

  
  

  
  

TIP

Raise your arm

to the side at

shoulder height

Do these one after another

without rest, pause for 60

secs, then repeat the circuit

twice more. Aim for 15 reps

6. HOTEL ROOM

WORKOUT

5. Dance!
   
   
   1. Single-leg squat, reach and press
      Stand with feet hip-width apart;
      arms at your sides. Bend your left
      knee. Squat, then reach your left hand
      to the floor outside your right toes
      (A). Stand as you lift your left hand,
      lower your right arm and raise your
      left thigh to hip level (B). Repeat on
      the other side. That’s 1 rep.
   
   
   2. Grand plie squat, reach and jump
      Stand with your legs wide apart and
      toes turned out. Squat until your
      thighs are parallel to the floor and
      you’re low enough to touch it with
      your fingertips (A). Immediately jump
      up as high as you can, keeping your
      legs wide and extending your arms
      straight overhead (B). That’s 1 rep.
   
   
   3. Push-up crawl
      Get into push-up position with your hands wider
      than shoulder-width (A). Lower your chest as close
      to the floor as you can. Holding that position, lift
      your right knee to the outside of your right elbow.
      (B). Reverse the movement to return to start, then
      repeat on the other side. That’s 1 rep.
   
   
   4. Front lunge floor
      reach and reverse twist
      Stand with your feet
      hip-width apart. Lunge
      forward with your left
      leg. Try to touch the
      floor on either side of
      your left foot (A). Push
      off and step forward
      with your right foot,
      swinging your left leg
      behind you. As you sink
      back into a lunge, rotate
      around to the right (B).
   
   
   
   

A

A

A

A

B

B

B

B

So there was no room

in your suitcase for

sneakers. No stress.

Sussing out the local

dance floors can raise

your heart rate as much

as a gym session and

torch mega kilojules.

Here’s the breakdown

based on how you shake it

What Burns

Hour-long

salsa lesson

1124kJ

Dancing at a

club for an hour

1041kJ

An hour of hip-

hop dancing

1880kJ

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