5 Myths about Fitness and Pregnancy, 3 Tips to Exercise in Humid Weather and More

We have released our July Newsletter, in case you are not receiving our emails, make sure you subscribe to our fitness newsletter mailing list here.

In this edition of our newsletter we talk about myths related to exercising while pregnant, and provide you with some important tips to exercise in Dubai's hot and humid weather.

Read the 5 Myths about Fitness and Pregnancy here.

Have a subject you'd like us to cover in our next newsletter, or would like to contribute an article, email Fitness O2 or call us on 04 347 3440 (UAE).

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Circuit Training: Impact on Fat Loss and Examples

If you're looking for a fast and effective way to get in shape and one that will increase your performance in any outdoor sports in Dubai, circuit training is it.  Circuit training is a workout approach where you move from one exercise to another as fast as you possibly can without taking any rest in between exercises. 

After you have done a series of 10 or so exercises, then you can take a short two to three minute break before repeating everything over again.  Many people use this as a team building exercise because each person can move through the circuit one after another, making it terrific for working together as a group.  

Some of the other benefits that circuit training offers is that you will burn off more calories than other exercise making it better for fat loss, that you will increase your body's ability to deal with feeling tired during exercise, and that you will get in a very effective workout in just fifteen to twenty minutes.  Circuit training is fast, easy and effective. 

Let's look at two examples of circuit training that you can use.  Perform three rounds total of each circuit program. 

Circuit Training Routine #1: 
 
Bodyweight Squats – 15 reps
Push-Ups – 15 reps
Tricep Dips Off A Chair – 15 reps
Lying Leg Raises – 15 reps 

Circuit Training Routine #2: 

Bodyweight lunges – 10 reps per leg
Pull-Ups – 15 reps
Jumping Jacks – 1 minute (or 40 reps)
Step-Ups – 15 reps
Bicycle Crunches – 10 reps per side (so 20 reps total)
Burpees – 15 reps
Sumo Squats – 15 reps
Push-ups – 15 reps
The Plank Exercise – 30 seconds hold
 
So next time you're in need of a quick program that can double as an outdoor sport workout in Dubai, consider circuit training. 

 

Body Weight Resistance Exercises: Get In Shape In A Hurry

If you're looking to make some positive changes to your body, incorporating in some body weight resistance exercises should be a priority, especially if you're involved in outdoor sports.  Many people who exercise regularly in Dubai or elsewhere typically have been using these workouts for many years already in order to build strong and slim physiques, so if that's the ideal image you wish to attain, it's where your focus should be.

Body Weight Resistance Exercises are ones that use the body’s own weight as resistance like push-ups, squats, lunges and triceps dips.

The following are some of the greatest benefits that you're going to derive from adding body weight resistance exercises to your program.

Freedom From Machines

The very first benefit is that you will not require any special equipment while performing this form of training.  People practising team sports use these in their off time away from practice in order to gain the quickness and agility they need on the field, so by adding them to your program you'll encounter some of the similar traits.

Can Be Performed Anywhere

A second big benefit to body weight resistance exercises are that they can be performed anywhere.  If you prefer working out at your own home or you're travelling and are unable to make it to a gym, bodyweight resistance exercises will go with you where you need to go.

Even if all you've got is a hotel room with a bed, you can still get in plenty of different exercises that work all your major muscle groups.

Increased Metabolic Rate

Third, another very big benefit that you'll see from adding this form of training to your workouts is that you'll get a significant boost to your metabolic rate. Anyone who is interested in losing body fat will definitely appreciate this benefit because it means you'll be able to lose weight faster without having to cut back on your food intake.

Greater Muscle Tone

Finally, the last benefit that this form of workout provides is that it will enhance your degree of muscle tone.  Often with plenty of cardio training you can lose body fat and look slimmer, but you still won't have that degree of nice muscle tone.

With body weight training this is far more possible however so how your body actually looks after all your workouts will be much more attractive.

So do keep body weight resistance exercises in mind and add a few into your program.  They really are one of the best forms of exercise to do if you want to make the most of your efforts in a bootcamp or indoors.

Maximize Weight Loss During Morning Exercise

When you are exercising in the morning, it is important to eat something small before working out to maximize the weight loss potential.  The body is smart: if it hasn’t eaten for a while and it is put through exercise it will store fats in order to prevent itself from starvation, it is almost like a survival instinct. If your body has been fed it will begin burning calories and fats as normal.

It doesn’t have to be a big meal maybe even half a banana, or one piece of toast. 

This may be particularly useful for Bootcampers attending our morning boot camp sessions.

Picture courtesy of iStockPhoto 

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