FITNESS
SAFETY TIPS n Brace your core and keep your belly tight when exercising n In a plank position, keep your body a straight line n Keep your shoulders away from your ears when doing push-ups and presses n When doing squats, knees should be behind toes while pointing in the same direction n When doing lunges both knees should bend to 90 degrees, and the back heel should be elevated
Start each of the following with
two warm up sets of 12 reps each, and then one set with heavy weights to achieve exhaustion in six to eight reps: bench press with dumbbells; front squats with dumbbell; lat pull-down; seated shoulder press with dumbbells; concentration bicep curls; tricep extensions overhead. End it with step-back lunges with dumbbells.
SCENARIO You want to make good use of some
time between afternoon meetings. n The Goal
Stimulate an anabolic hormone response. Cortisol levels are naturally high in the morning so put them to good use and challenge the body to get stronger and stimulate human growth hormone (HGH) and hopefully even testosterone – the hormone of focus.
n The Exercise Warm up with some multi- directional (multi-planar) lunges. Start slow, being attentive to the quality of the movements, then gradually increase speed of movement to a controlled, fluid-like fast speed.
Range of motion (ROM) is self- selected. Usually as you speed up, slightly reduce ROM so there are no energy leaks or jerky, staccato movements of the spine, hips, knees and ankles. Use the mirror and do your best to look like an athlete. If you look out of control and no longer fluid, reduce speed and ROM and increase your focus/feel for the movement. Next, lift heavy things! We want mechano-overload of the major muscle groups of the body. Take two warm-up sets at 50 per cent then 65 per cent of your capacity (1RM) with a mid rep range (six to eight with 45 to 60 seconds’ rest in between). Then pump the music and get serious with your work sets! Three to five sets of eight
38 JANUARY/FEBRUARY 2015
to 10 reps at 80 per cent to 90 per cent of your 1RM with 60 to 90 seconds rest and a drink of water in between sets.
Cool down with a light lift (50 per cent of 1RM) repeat lunges from warm up, then deep diaphragmatic breathing through your nose as you slowly walk to the showers. If you don’t lift, then go for
interval training on the cardio equipment. Twenty minutes with five to eight 30-second pulses at 90 per cent to 100 per cent of your capacity followed by a two-minute cool- down with jogging or walking.
SCENARIO You have worked in the hotel room
all morning, and want to have a workout before lunch with the client.
BH: This is a circuit that you can also do in the afternoon, but going lighter on the weights and higher on the reps.
n The Goal Generate a powerful, confident energy by doing some heavy lifting but with only a few reps, focusing on big power moves. I like to do a big power lift right before dinner.
n The Exercise Start with a light cardio warm up to get the blood pumping – 10 minutes’ run/walk warm up (one-minute interludes), and then five minutes of core warm up.
MR: Start with a dynamic warm up – four sets of skipping, walking lunges and sprinting with the rowing machine, with each activity lasting one minute. Then eight rounds of high- intensity tactical training, one minute at a slower pace, and 30 seconds of sprinting. Do four sets of skipping, push- ups and burpees, each activity lasting one minute. Then two sets of crunches, double leg raises and reverse crunches, each lasting 30 seconds.
SCENARIO You are jetlagged; it’s late at night
and you can’t sleep.
BH: Nothing too intense – lighter cardio or a lighter weight circuit – similar to the morning workout but only one to two circuits instead of three. Or you can try a relaxing calming yoga sequence that focuses on long holds in relaxing positions that relieves stress and tension. MR: For me personally, if I can’t get to sleep I go for a light jog, and always outside as looking at the sights takes my mind of not being able to sleep. My aim is not to workout but rather get me back to sleep. It should be 45 minutes maximum, and I finish hard with a quick blitz lasting around three minutes – sprint for 30 seconds, and then run for 30 seconds. Alternatively, you can end it with maximum burpees in a minute.
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