Fitness tips for a healthy summer
Updated on 11 August 2015

You don't have to put exercise on the back burner just because of the hot summer moths - using a bit of strategy and a proportionate exercise regime can deliver wonders.

Try Fitness First's sustainable workout plan for both men and women. Start with a 20 minute morning jog to increase your metabolism and help set you up for a comprehensive fitness regime. Then, challenge your body to a High Intensity Interval Training (HIIT) schedule consisting of deadlift into row, plank to pushups and battle rope, repeated in sets of 3 with 30 seconds rest. Push yourself further with squats, biceps curls into overhead press, burpees and abs, and get stretched with mountain climbers, crunches and side planks. Then cool down for 10 minutes at a steady pace on the treadmill or cross trainer.

The Legs, Bum and Tum 4 Block workout is the thing for ladies this summers. Methodically grouped into four different sets, the routine kicks off with squats, jumping lunges and planks, then single leg box split squats, bridges and side planks. The third set consists of step up and crunch, stiff leg deadlift and leg raises and a final set of walking lunges and twist, back kicks and body weight sliding heel touch.

In addition, attention to those little nuances goes a long way in beating the summer blues. Sipping water regularly is as essential as breathing, and choosing the right hydrating drinks and foods can make all the difference. Though water is the most common drink to cool you down, sipping on a green juice or a whole food smoothie ensures a well hydrated kick start to the day. Water melons, cantaloupes, celery, cucumbers and grapes should top your grocery list as they are great sources of powerful hydration.

Wear light weight, light coloured and loose fitting fabrics that allow sweat to evaporate, and remember - start early or late and avoid working out when the sun is blazing. An early morning workout makes a great start to a day and keeps you energetic. If possible do your workout indoors and split your routine into sets and repeat to optimize benefits. Now banish the heat pitfalls and say hello to an active and spirited summer.

For more information, call 800 FITNESS (348 6377), visit www.fitnessfirst-me.com or log on to www.facebook.com/fitnessfirstme.

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Fitness First is a global brand that originated in the UK. Backed by over 17 years experience, the fitness chain has grown into a network of over 380 clubs, with over 1 million members in more than 15 countries worldwide.
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