6 Tips For Exercising Safely In Hot Weather

1. Drink up.

Exercising in hot climate, especially in Doha increases our body temperature. Sure, our bodies have built-in cooling systems that help us adjust to heat. That’s why we perspire. But this natural cooling system can fail if we’re exposed to soaring temperatures for too long. The result may be heat exhaustion – that awful fatigue that makes you feel as if one more step could be your last – and even heat stroke.

If the humidity is also way up, you’re in double trouble because your sweat “sticks” to your skin; it doesn’t evaporate as readily, which can send body temperature even higher.

To keep cool, make sure first of all that you’re drinking plenty of water. Since our bodies are about 50 to 60% water, it is vital to maintain this amount. We tend to lose about 2 to 3% during typical exercise and activity, especially on hot days. Because the Pritikin Eating Plan, full of fruits and vegetables, is so rich in water, you do not need to drink water before your workout, but while you’re exercising, drink 8 to 10 ounces of water every 20 minutes. After exercise, drink more – at minimum, another 8 ounces.

“Another great way to help re-hydrate during a break in physical activity is to eat a piece of fruit, such as an apple or orange, or even carrots or celery sticks,” recommends Scott Danberg, MS, Director of Fitness at the Pritikin Longevity Center + Spa. “The fruit or veggies will also help replace valuable electrolyte loss.”

“How do I know if I’m drinking enough water?”

A good way to know that you’re hydrating properly is by checking the color of your urine. If it’s pale yellow (think lemonade), you’re well hydrated. If it’s darker (heading toward the color of apple juice), drink more.

“But do be aware that some medications and supplements alter the color of urine, so this gauge, while good for many, does not work for everyone. To be safe, do drink the recommended 8 to 10 ounces of water for every 20 minutes of activity,” counsels Scott.

Don’t drink too much

Be careful not to drink too much water, called overhydration. It can lead to a problem called hyponatremia (low blood sodium). The Pritikin Eating Plan provides enough sodium for active individuals and also provides at least half of the water needed. Bottom line: Drink during and after exercise and other physical activities. At other times of the day, drink when thirsty.

Steer clear of sports drinks. They’re loaded with calories.

Sports drinks are not worth the caloric weight. The Pritikin Eating Plan maintains high carbohydrate stores (glycogen). There is no need for additional supplementation.

Sport drinks should only be considered if you’re of ideal body weight and exercising for long duration at high intensities. Even then, it’s a good idea to dilute sport drinks to avoid excessive calorie consumption.

“Eating fruits and vegetables during exercise provides ample electrolytes for the body, even further decreasing the need for high-calorie sport drinks,” assures Scott.

2. Ease up.

If you’re used to working out in cooler climates, take it easy at first. Just accept the fact that you can’t do what you normally do. (This writer personally learned the hard way.) Though I normally breeze through a four-mile run at home on the beach in West Los Angeles, I barely made it through a half-mile stroll in the 103-degree heat of New York City’s Central Park last month. What a shock to realize how much – and how quickly! – the heat and humidity wore me down.

If you normally run, jog or walk. If you’re a brisk walker, slow it down. As your body adapts to the heat, gradually increase the pace and length of your workout. If you have a medical condition and/or take prescription medications, do ask your physician if you need to take any additional precautions.

3. Avoid the hottest part of the day.

Rise early to catch the cool of the morning, or go out at sunset or later. In the heat of midday, take cover under shade. Jump in a pool. Sign up for an aqua-aerobics class.

4. Wear light-colored, lightweight clothing.

Dark colors absorb the heat, which can make you feel as if you’re wrapped in a warm blanket. Heavyweight, tight-fitting clothing will also heat you up. Keep it loose. Keep it light. More air will be able to circulate over your skin, keeping you cool.

5. Eat snacks to maintain energy.

But pick juicy snacks like fruit. The last thing you need in scorching heat are dry snacks like crackers, popcorn, or energy bars that require your body to add water. Plus, dry snacks are often dense with calories, which means they can easily foil weight-loss goals, summer or winter.

6. Know when to say, “I’m going inside.”

Okay, okay, it kills you not to finish your four-mile workout. May we be so blunt as to suggest that it may kill you if you try. Paid heed to the heat. Listen to your body. If you’re feeling any of the following, find air-conditioned comfort fast.

• Weakness
• Light-headedness
• Dizziness
• Paling of the skin
• Headache
• Muscle cramps
• Nausea or vomiting
• Rapid heartbeat

“Remember that even a 20-minute workout has positive health effects. It’s the number of days you exercise that matters most. Frequency of days far outweighs the amount of time of any given exercise session,” says Scott.

Source-https://www.pritikin.com/your-health/healthy-living/getting-fit/1373-the-heat-is-on-6-tips-for-exercising-safely-in-hot-weather.html

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The 30-Minute Outdoor Workout

To get fast results, take your workout outside. A study from California Pacific Orthopedic and Sports Medicine found that outdoor exercisers lost an average of 7.43 pounds and 6.17 percent of body fat in eight weeks. That's because outdoors, your body is constantly challenged by inclines, declines, and obstacles, explains Tina Vindum, founder of Outdoor Action Fitness, an outdoor-fitness instruction program in Marin County, California. You'll also improve your mood and boost self-esteem, according to recent research from the University of Essex in England.

Rev up your usual routine by doing this 30-minute workout, developed by Vindum. Try it in your backyard or at a local park — you'll burn at least 260 calories while firming up all over. Before you get started, make sure to warm up with at least five minutes of power walking or light jogging. 

1. Side Leap

Fitness Focus: Inner Thighs, Quads, Calves, Glutes
Stand on a flat surface with your feet together.
Bend your knees and hop as far as you can to your right, landing on the ball of your right foot.
Without returning left foot to the ground, bend your right knee and hop as far as you can to the left.
Work up to 20 hops on each side.


2. Park-Bench Dip

Fitness Focus: Triceps, Shoulders, Core
Sit on a bench and place your hands on either side of your hips.
Slide your butt forward, supporting yourself with your hands.
Bend elbows, bringing upper arms almost parallel to ground, then return to starting position.
Keep lower back close to the bench throughout the exercise.
Complete 12 to 15 reps.


3. Park-Bench Push-Up

Fitness Focus: Chest, Biceps, Triceps, Shoulders, Core
Stand facing a park bench and place your hands on the seat; walk your feet out behind you until your legs are fully extended.
Bend your arms and lower chest toward bench, then push up.
Complete 12 reps.
Turn around and place your hands on the ground and your feet on the bench (not shown); walk your hands forward until they're aligned under shoulders, legs extended.
Lower chest toward ground, then push up. Complete 8 reps.
Work up to 20 reps of each.
4. Tightrope Walk

Fitness Focus: Calves, Quads, Core
Find a curb or fallen tree with a smooth surface that is at least 6 feet long.
Raise arms out to sides and walk across the "tightrope" until you reach the end (or go at least 6 feet).
Turn on the balls of your feet; walk in the opposite direction.
Continue for 3 minutes.




5. Side Shuffle

Fitness Focus: Glutes, Inner and Outer Thighs, Quads
Stand with feet hip-distance apart, elbows bent, with fists near ribs.
Take three giant steps to your right, sliding your left foot to meet the right.
Bend your knees and jump up, turning to face the opposite direction.
Repeat, shuffling to your left.
Continue alternating sides for 1 minute.


6. Side Step

Fitness Focus: Core, Obliques, Glutes, Upper Back, Shoulders
Stand with right side facing a step, log, or flat rock.
Hold your arms out to your sides at shoulder height and bend elbows 90 degrees, palms facing forward.
Step up with your right foot, contracting abs while bringing left knee and right elbow together in front of you. (Emphasize bringing your knee up rather than your elbow down.)
Return to starting position; do 12 reps.
Switch sides and repeat.



7. Step-Up

Fitness Focus: Quads, Hamstrings, Glutes
Using a step, fallen log, or flat rock, step up with your left foot and lift your right leg directly behind you.
Step down and repeat on opposite side.
Next, step up on left foot, raising right leg diagonally behind you; switch sides and repeat.
Step up on left foot, kicking right foot out to side; switch legs and repeat.
Continue until you've completed the kick cycle (back, diagonal, side) 26 times.





8. Hanging Crunch

Fitness Focus: Abs
Take hold of a sturdy, low tree branch, monkey bars, or other elevated handhold, palms facing forward.
Keeping arms fully extended, exhale as you bend your knees and bring them slowly toward your abs.
Inhale as you slowly release.
Do as many reps as you can, working up to 12.


9. Slalom Jump

Fitness Focus: Glutes, Hamstrings, Quads
Place four to six small rocks in a zigzag pattern, about 1 1/2 feet between each rock.
Keeping your feet together, hop to the outside of each rock.
Turn around when you reach the end.
Repeat for 1 minute.If you feel like taking expert help, check out some Doha health and fitness Deals

Source: www.fitnessmagazine.com/

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How Many Pushups Should a Female Do to Get Toned Arms?

Pushups primarily develop your chest muscles, but they also recruit your shoulders and triceps. According to Kyle Brown of the National Strength and Conditioning Association, they’re among the most versatile strength training exercises because you can change your hand placement to target different muscle groups. Women can tone their muscles just as men, though typically not as quickly or significantly because of hormonal differences between the sexes.

Toning

For women to tone and build muscle definition, they must complete pushups at a relatively high volume. When you complete a significant number of pushups, you break down your chest, shoulders and triceps muscles, causing small tears throughout the muscle fibers. Your body responds to this damage by healing the muscles back stronger and larger so that they are better equipped to handle your subsequent pushup workouts. For women, the muscles generally become more defined and much stronger -- up to 50 percent stronger during six months of training -- but not larger. Before trying these exercises on your own, It is advisable to first take some fitness Expert help! 

Volume

Complete four to six sets of pushups to build muscle tone. Because pushups utilise your body weight as resistance, and that weight is fixed, the number of repetitions in each set will vary. Some people will need to complete more repetitions than others to fatigue their muscles, and some women will need to do their pushups with their knees resting on the floor to accomplish even one repetition. Whether you're doing traditional pushups or modified pushups with your knees on the floor, each set should be done to near exhaustion. The final three repetitions should be difficult to complete. Rest three to five minutes in between sets. Over time, you'll be able to increase the number of pushups it takes to reach exhaustion.

Frequency

Because a woman’s muscles are broken down following a high-volume pushup workout, it’s important that at least 48 hours of rest are offered between workout sessions. This time is when your muscles will tone and become stronger. Workouts should be done two to three days per week. If you decide to work out twice per week, do so on Mondays and Thursdays or Tuesdays and Fridays. If you decide to work out three days per week, do so on Mondays, Wednesdays and Fridays or Tuesdays, Thursdays and Saturdays.

Considerations

Consider changing your hand placement sometimes when completing your pushup workouts. Performing pushups with regular hand placement causes your chest to do most of the work. If you only do pushups with the regular hand position, most improvements will be seen in your chest. You can bring your hands in to a more narrow position to put more focus on your shoulders and triceps, which will help build definition in your shoulders and triceps. Holding the plank position allows you to get used to supporting a good percentage of your body weight with your arms, and it strengthens your core muscles. Consider incorporating biceps curls into your training regimen as well so that you develop all of the major muscle groups in the arms.

Source: www.livestrong.com

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How to really tone your legs: 4 key exercises

The leg machine to avoid at the gym

There is a piece of equipment in the gym called a seated leg press. If I had my way, we’d douse all of these leg-press machines in napalm and hurl them into an active volcano. They are more than just a crappy way to build leg muscles; they are ruptured lumbar discs waiting to happen.

Look at the image in the link above and see how she is bent at the waist. What happens in that position is that the lumbar vertebrae open up at the back and close together at the front. Then you add a tremendous amount of force pushing in exactly the wrong direction, and it can cause a posterior rupture in those lumbar discs.

I have two blown discs in my lower back (not from this machine — the tale is long and boring). I can tell you it’s no fun to have that happen to you, and it took a lot of rehab to get me functional again. Don’t ever, ever use this machine, for this reason alone.

Another reason not to use it is that it isn’t exactly a functional movement. Look again at what she’s doing. Can you imagine a real-life scenario where you need to use strength in that specific type of movement? I can’t.

The right way to tone your legs

Focus instead on movements that use a natural downward force of gravity, instead of some lousy machine that imitates it. Working with gravity that is driving straight down is called a “structural exercise,” and it actually helps build and support the structure of your entire body.

There’s been question lately about whether or not this type of weightlifting can build bone density, but it still helps reduce the effects of osteoporosis and fractures as you age — just perhaps not for the reasons people originally believed. Instead, these types of exercises dramatically improve your physical capabilities and strength, so you’re far less likely to fall and a lot tougher if you do. These types of exercises are like a fountain of youth. You want to be tough and spry into your old age, don’t you?

One thing I’ll note is that what I’m about to recommend is pretty intense stuff, and it’s intense because it gets results. If you’re a rookie, you must get proper training. I don’t recommend hiring a trainer at a commercial gym — I believe that many of them aren’t well trained, and have sales quotas of training they have to sell. Instead, go through a university, a private studio, or a community center — find someone with a degree in exercise physiology, and preferably someone certified by the Canadian Society of Exercise Physiologists.

The four exercises for awesome legs

With that motivation, here is what you need to do to build strong and sexy legs, in rank order of importance:

Squats: You knew I was going to write that, didn’t you? It’s almost become a cliche. The reason why is because they’re awesome. Look at the movement in this video — now that is a natural movement that you make all the time. Being able to do that well not only makes those legs look better, it makes your entire body more powerful from head to toe.

Dead lifts: This is old-school, hardcore, bad-ass kind of lifting I want you to do. This one and squats both really require proper technique to get the benefits and prevent injury, so remember what I wrote about qualified instruction. See a graphic here.

Lunges: There are lots of different ways to do these, and mixing them up is always good. Again, a good trainer can show you a variety of types of lunges. Here is one.

Calf raises: There are lots of different ways to doing these as well. You can stand in a machine, sit in a machine, stand on a step and just do one leg with your body weight while holding a railing, or do that last one with a dumbbell in the other hand for added weight. They’re all good.

A few machines that are okay

I think quad extension and hamstring curl machines have gotten a bad rap. Yes, they are machines, and yes, they manipulate the angle of gravity — but they’ve also been designed for use in rehab and can strengthen and improve the look of those leg muscles. I don’t believe in relying on them as a primary exercise for legs, but to finish things off they’re just fine. Another machine that isn’t bad is the hack squat.

What I mean by that is, say you’ve done all of the above and are feeling pretty wiped — but still have a little gas left in the tank and want to do just a bit more focused leg work. If that’s the case, using these machines is fine.

Source-http://www.chatelaine.com/health/fitness/how-to-really-tone-your-legs-four-key-exercises/

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Best Upper Body Workout for Toned Arms, Shoulders & Upper Back

Strong, lean, toned arms are a goal for many women, but far too many of us go about trying to reach that goal in all the wrong ways. It's not the exercisers fault; there are a lot of supposed “professionals” out there that push inaccurate information that ends up only hurting or at least hindering women in their progress towards their goals. In fact, there are some highly visible trainers out there that encourage women to never lift over a measly 3 lbs during a workout. Can you believe that? What kind of personal trainer encourages an individual to avoid building any functional strength whatsoever? If you followed advice like that, you wouldn't even be able to lift a gallon of milk without help! Not to mention that lifting heavily has an extensive list of health benefits for literally every age and fitness level; a boosted metabolism, increased bone density, hormone regulation, and a reduced chance for diabetes, high blood pressure, high cholesterol, depression, and more. 

I know you've heard us say it before, but in case you're brand new to fitness or trying new gyms in Qatar or need that extra push to challenge yourself with heavy weights, I'm happy to say it again; don't be afraid to lift heavy. Since I've thrown my heart into lifting like I mean it, I've only seen my body get stronger, smaller/more compact, and more toned. It's also incredibly empowering to realize that the weight you lifted a couple of weeks ago is no longer challenging enough – it's an exciting event to have to bump up the weight you're lifting (or maybe I'm just a huge fitness nerd? Whatever, I'll take that label). Looking to loose weight quickly find the best gyms in Doha,Qatar!

If you want to lose arm fat, boost your metabolism, and get a healthy, strong, sexy upper body, do this Tank Top Arms Workout 2-3 times a week (along with lower body, of course).

This particular upper body workout targets your arms, upper back, and chest. Just because it has a girly title does not in any way mean that this workout can't or shouldn't be done by men. There is really no such thing as a male or female workout, and I promise that if you select an appropriate weight, there's a very small likelihood that you wont be very sore after this workout.

Not only are we utilizing super effective, wonderfully efficient supersets (pairing exercises together that work opposing muscle groups, minimizing or eradicating the need for rest between sets), we're also throwing in an extra burnout round of pulses after the last set of repetitions of each exercise.

Workout Structure

• Quick Cardio Warm Up
• Upper Body Supersets + Burnout
• Group Exercises
• 10 Reps, 2 Sets, + Burnout Pulses
• Equipment: Dumbbells
• Cool Down & Stretch Included

Hammer Curl – Kelli is using 12 lbs
Bentover Tricep Extension – Kelli is using 9 lbs

Chest Fly – Kelli is using 18 lbs (15 lbs for the second round)
Reverse Fly – Kelli is using 6 lbs (3 lbs for the second round)

Overhead Press – Kelli is using 12 lbs (9 lbs for the second round)
Dumbbell Pulllover – Kelli is using 12 lbs (9 lbs for the second round)

+Cool Down & Stretch

We have included the amount of weight that I'm lifting as a reference point – the actual amount that you will want to lift for each upper body exercise is going to depend specifically on your own personal strengths and weaknesses. Aim to select a weight that has your muscles screaming by reps 8-10, but that doesn't force you into poor form for the movement. Because we're doing a burnout round at the end of that second round, you're going to want to keep an eye out for diminishing form, and lower your weight if you find yourself starting to cheat to make the exercise easier; it's always better to do the exercise with a lighter weight and perfect form than it is to sacrifice form to lift heavier.

How long will I have to do this upper body workout before I start to see results?
If you do this workout 2-3 times a week along with our cardio and lower body workout videos, and you implement healthy eating habits, you can see small changes in your body in as little as a week – though you shouldn't feel discouraged if it takes up to 2-4 weeks to start to see changes. You will likely feel a difference very quickly (about a week or two) see changes in 1-3 weeks, and have other people start to notice your body's changes in about 3-5 weeks. The thing you should know is that these workouts work, absolutely, without a doubt. Stick with and and you will see for yourself!

Find some good gym discounts in doha. 

Source-https://www.fitnessblender.com/videos/tank-top-arms-workout-best-upper-body-workout-for-toned-arms-shoulders-and-upper-back

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Getting in shape!

Do you want to get into a better shape this year, at least better than the previous one? Are you looking to lose your belly weight, run faster, and boost your energy? To start off, make sure you have realistic, measureable and simple goals. Break down your targets into smaller targets defined by timeline. So by the end of the holidays, you will not have a bulging belly, nor a hammer of disappointment for not reaching the target. Here are four simple yet helpful tips to get you going:

1:

While you are looking to get in shape within time, appointment a fitness coach who can be your guide throughout. A good fitness coach can make a lot of difference!

2:

If you ever feel low, less motivated and under-enthused while running on treadmill, or working out, be open to challenge yourself with newer ideas. You might want to change your routine, or the place you work out at. Cycling on a stationary cycle is tough- totally understandable.

3:

This is one of the most common mistakes you’ll make while you are getting into fitness routine. Don’t ever let your ears get used to your old music. Make sure you bring new music, add and remove tracks into your playlist. Try to make a long, varied and high-energy playlist that can keep you motivated.

4:

Find a buddy. As simple as it sounds, find someone who also intends to achieve same targets as you. Having a friend who can motivate you in your low times, and keep you get going is a blessing. Schedule your workouts together, notice the changes in each other’s body and encourage one and another. If you are in Doha, joining a fitness class is a great way to team up with new people.

UrbanPoint has a variety of offers on classes of Pilates in Doha,  that you can try. 

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