It's summer and when it comes to exercise, there are some things to consider to stay safe in the heat. Fitness expert and Iron Man Tom Holland the lead instructor on the Herbalife24Fit dvd series shares tips for keeping cool and staying safe during a workout.
Tom's Fitness tips:
1. TIME: Try to exercise in the early morning or late afternoon if possible. Avoid running between 10 a.m. and 2 p.m.
2. CLOTHING: Wear light-colored, performance-wear wicking materials. Stay away from cotton and don’t go shirtless.
3. HYDRATE: Drink plenty of water before, during and after a workout.
4. ADJUST YOUR GOALS: You simply cannot go as fast in the heat.
5. LISTEN TO YOUR BODY: Be mindful, if you stop sweating, that is a sign of trouble.
6. COOLING VEST: Elite athletes cool down before competition with cooling vests.
Build muscle and lose body fat by combining your exercise routine with both cardio and weight/strength training.
Whilst cardio (treadmill,swimming, cycling) will get your heart rate up and burn calories, weight/strength training will increase your muscle mass , meaning your metabolism will have increased. Adding a few pounds of muscle will help you to burn more calories a day.
How weight/strength training works:
If you perform light exercise, like cardio, your metabolism may be elevated for just a few minutes after exercise, but for more intense training like weight/strength training, your metabolism may be elevated for up to 36 hours after your workout. When you perform intense weight/strength training exercises you are burning additional calories for a much longer period of time, more calories than you would by doing cardio exercises.
"Muscles are like "fat burning furnaces" they burn calories.
Build Muscle and Lose Body Fat:
If you focus only on cardio and skip weight/strength training it could actually become harder for you to lose weight and body fat, you may even gain weight, especially if your cardio exercise is longer than 45 minutes. If you do cardio for too long, your body consumes muscle for energy. Excess cardio could decrease your metabolism and could result in weight gain.
An hour at the gym should be split into: 25 minutes cardio, 30 minutes weight/strength training and 5 minutes before and after workout stretching. Depending on how much time you have a week, you could split the exercises into one day cardio, then the next day weight/strength training. Also make sure you are eating a healthy nutritious diet, plenty of water, or Herbalife 24 Hydrate and a couple of days rest a week.
By building a combination of both cardio and weight/strength training into your exercise routine, will enable you to gain muscle whilst losing weight and body fat.
Here are the essential tools you'll need to have for working out to the Herbalife24FIT DVD program.
A Towel - the further you get into the program, the more you're going to sweat.
Water - always have a bottle of water handy and take sips as necessary before, during and after your workout. Consider adding Herbalife 24 Hydrate to your water, as it will help replace the electrolytes you lose when you sweat.
Resistance bands - these are an essential tool for many of the exercises within the Herbalife24FIT program. Use them whenever directed to do so by your Coaches (Samantha Claytonand Tom Holland).
Light Dumbbells - we recommend keeping 2-5lb weights nearby during Phase 1 and for all floor exercises. You can use up to 10lb weights (depending on your level of fitness) during Phases 2 and 3 for standing exercises.
Ankle Weights - for added difficulty, advanced athletes may want to wear light 1-5lb ankle weights during floor exercises when instructed. Don't use ankle weights during any standing exercises or metabolic workouts.
If you don't already own these fitness program tools - they can be purchased at most Sporting Goods Stores.
The Herbalife24 FIT DVD is only currently available in the USA to buy. To view prices you need to register on this website by clicking on the "Members Tab"
Samantha Clayton is an Olympic athlete, personal trainer, fitness model, track coach, TV spokesperson, wife and mother. She was born in Liverpool in the U.K. and is the lead instructor in the NEW Herbalife24FIT dvd series.
Samantha is a Certified Personal Trainer and Group Exercise Coach through American Fitness and Aerobics Association (AFAA) and ACE. She also is very well known in the world of fitness and trains other athletes and celebrities.
Having competed for Birchfield Harriers in Birmingham for 6 years, her breakthrough came in 2000 when she represented the U.K. as a sprinter in the 2000 Sydney Olympics in both the 200m race and the 4×100 meter relay.
Prior to the Olympics, she won two medals in the Olympics AAA trials – a silver medal for the 200m and a bronze for the 100m – as well as a silver medal in the 4x100m relay during the European Junior Championships. Her personal records include an 11.40 in the 100m and 23.02 in the 200m.
Samantha’s sporting experience and bubbly personality creates a motivational platform for many people to kick start their own road to fitness and that was why she was chosen for the Herbalife24 FIT dvd series.
Herbalife is very pleased to announce the NEW 24FIT DVD's are being co-hosted with fitness experts Tom Holland and Samantha Clayton.
Herbalife24FIT is a limited edition box set with 13 DVDs - a 24-week workout program that is led by top fitness experts and developed by Herbalife with the renowned physical therapist and performance specialist Robert Forster.
The Herbalife24FIT home workout program is based on the same integrity and science that you’ve come to expect from Herbalife, giving you more gain with less pain. Now you can achieve a better, stronger, more capable body with Herbalife24FIT - The smarter way to work out.
Tom Holland is an exercise physiologist committed to helping people better their lives through fitness. With his message of "Believe in Yourself," Tom has encouraged and coached thousands of people to reach their fitness goals - from losing weight to climbing mountains, running marathons and completing Ironman triathlons.
Tom is on the Board of Advisors for Oxygen Magazine and has contributed to media including The New York Times, The Los Angeles Times, Men's Health, Men's Journal, Runner's World, Women's Health, Newsweek, Men's Fitness, Fitness, Hers, More, Cosmopolitan, Family Circle, The NY Daily News, Muscle Media, Prevention, AARP, Bride's, Organic Style and Cooking Light. He has written articles for such magazines as SELF, FIT, The Journal of the American Athletic Association, Inside Triathlon, Running Times, American Fitness and IDEA Personal Train.
More about Herbalife24FIT DVD's and Samantha Clayton to follow.
Your Health and Nutrition program is just about to get a lot more well defined, with better results using the Herbalife24 Fit dvd. The dvd combines exercises for stability, strength in lower/upper body and core power.
Include Herbalife 24 Sports Nutrition Products with the fitness program to get the best results.
COMING SOON to USA, after that Europe - so watch this space !