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.
Herbalife 24 Rebuild Endurance aids recovery after intense aerobic exercise. It replenishes glycogen and rebuilds muscle, so recovery time is reduced as the body works to regenerate itself.
The benefits of Herbalife 24 Rebuild Endurance is it’s an engineered blend of carbohydrates, milk protein, glutamine and L-Carnitine which helps muscle recovery and supports the immune system. It also includes whey and casein protein – whey protein is quick to metabolise, whilst casein protein is a slow release protein. Athletes look for 3: 1 that is 30 grams of carbohydrates to 10 grams of protein. Vanilla flavoured and the pack size is 1000 grams (UK)
How to use: mix 4 level scoops (50g ) with 250ml of water, shake vigorously, drink within 30 minutes after aerobic exercise.