Women's Fitness Summer 2016

Hands up who’s looking forward to their summer holiday? Us too! With the UK’s temperamental summer weather, when we do finally get to enjoy a dose of sunshine, we all want to make the most of it, right? So in this issue, we’ve created a special 18-page section ‘Your healthy holiday!’ (page 56) containing all the expert advice and inspiration you need for a perfect summer break, whether you’re going away or staying in the UK. Look and feel your best on the beach and avoid holiday weight gain by following the easy diet tips in ‘Sun, Sea & Slim!’ (page 66). Ditch your regular workouts and get fit while you have fun by trying the activity ideas in ‘Summer workout twists’ (page 58), and solve holiday packing dilemmas by…

STAR LETTER A HELPING HAND I read your feature ‘How I got my best body ever!’ (July issue) with great interest. Figures don’t come much fitter than Kirsty Gallacher’s. At 40 – my age – she’s in great shape, thanks to three, 60-minute training sessions a week, plus Pilates, sprinting and swimming. She’s so right that by focusing on your goals you help your body. The trainer at my gym has given me a fitness schedule on the same lines as Kirsty’s. I am sure the exercises will help me feel more healthy, fit and able to cope with the stress I’m going through at the moment. Shona Lloyd, by email CALMING INFLUENCE Your article ‘Reach for the Moon’ (July 2016) is brilliant. Since doing the exercises my sciatica has…

1 YOGA IN THE GARDEN Simon Low’s Yoga Garden Party (July 30) is a fundraising day in Bore Place, Kent where you can feast on expert-led yoga classes and try holistic therapies, such as reflexology and sound massage. There’s also a full day’s Yin/Yang yoga session with Low. Tickets cost £25; charityyogaday.org.uk. All profits will go to the Hope Foundation, a charity helping slum children in Kolkata, India. 2 PILE ON THE COLOUR Take your gym style to the next level with the USA Pro by Matthew Williamson range. Known for his kaleidoscopic prints, the British fashion designer has teamed up with the sportswear brand to create performance leggings, crop tops and jackets. Featuring three of his iconic prints, the pieces are made from a double-bonded fabric offering stretch, moisture…

‘My on-air shifts can start from 6pm and last until midnight’ ‘Live television is very high-pressured, but I love my job and thrive off the adrenaline’ ‘I work for Sky Sports 30 weeks a year, spending 13 weeks overseas reporting on the European and PGA tours, and the rest of the time presenting the evening coverage from Thursday to Sunday in their London studios. My on-air shifts can start from 6pm and last until midnight, so on those days, I lie in as long as possible – I can’t function properly without eight to nine hours’ sleep! I get up around 9am and have porridge and blueberries for breakfast, then do a gentle form of exercise to kick-start my system, such as Pilates, yoga, swimming, or walking my golden labrador,…

Using weights to get in shape? You’ll tone up quicker if you take longer breaks between sets, reveals new research. PTs used to say the shorter your rest time, the greater your muscle growth, but a new study by Birmingham University has reversed this view. Participants who took a five-minute rest between weightlifting sets – as opposed to just one minute – had a greater increase in myofibrillar protein synthesis, the process by which damaged proteins in muscle cells are rebuilt, aka muscle growth. Now you can enjoy your breaks guilt free!…

ONE-MINUTEWONDER Too busy to exercise? There’s no excuse. A study by McMaster University shows one minute of vigorous exercise three times a week can be as beneficial as endurance training. Participants finishing a 10-minute workout – three, 20-second, high-intensity bike sprints between two minutes of low-intensity cycling – saw similar benefits after 12 weeks to those doing 150 minutes of moderate exercise. With improvements in cardio respiratory fitness, blood sugar regulation and the number of mitochondria (powerhouse cells) in skeletal muscle for both groups, keeping fit is a no-brainer. 46% THE INCREASE IN PRODUCTIVITY WHEN WORKERS USE A STANDING DESK. PLUS 75% REPORT LESS LOWER-BODY STIFFNESS AND PAIN.* PARK AND RIDE Fed up spending your days on packed commuter trains and buses when you could be exercising? Now Spin studio…