Simple outdoor exercises you can do at home in association with Melt Water

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Fitness first: Exercises you can do at home

Produced using unique technology and extensive research, Melt Water is the result of years of development. The production process mimics the natural formation and melting of glaciers and involves a complex multi-stage freezing, extracting and melting process.

Technology

Melt Water is a result of freezing, extracting and melting. As ice crystals start to form during freezing, they naturally push away all impurities and admixtures. The water that doesn’t freeze, due to impurities, is removed using special technology. At the final stage of production, the final layer of ice is melted back into water giving it the unique icy taste.

Melt Water benefits

  1. One of the world’s purest forms of water.
  2. Produced using unique technology.
  3. Sold in environmentally friendly bottles, made from 20% recycled materials.
  4. Rated as highest quality by the British Retail Consortium

During exercise, it’s vital to stay hydrated and ice cool Melt Water is a favourite of personal trainer Jennifer Chalouhi who has teamed up with Melt Water to talk us through effective outdoor exercises you can do almost anywhere.

Outdoor exercises you can do anywhere

Jumping jacks

Also known as star jumps, you should do sets between 30-60 seconds, that’ll help loosen up your body. Doing this boosts your heart rate, which causes the body to burn more calories and fat resulting in weight-loss. By breathing deeply while performing jumping jacks, your blood circulation will improved and oxygenates your blood and muscles.

Skipping

This will also increase your heart rate, meaning your heart will perform more efficiently. You will also find yourself suffering less from shortness of breath amid various activities, as it will help you build your stamina as a result of skipping. It’s a full-body workout as your legs are constantly moving, as are your arms and shoulders and it works your core too.

Trampoline cardio

Here you want to do double outs and double ins. That means bouncing up and down and moving your feet outwards, bouncing twice, and then brining them together. Afterwards, add in some twists, ski jumps and alternating doubles too. The flexible surface moves with you as you land reducing the stress on your ankles, knees, and hips.

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UAE fitness events taking place in July and August

niall 8/07/2018
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Are you competing in any fitness events in July and August?

Here’s our top three to get involved in!

IRONSTAR INDOOR TRIATHLON – RACE 2 and 3

Saturday, July 21 and Saturday, August 11

Endurance sports lovers can get back in the groove with Ironstar Indoor Triathlon Series’ third race of the season.

With five races across five summer months, the series aims to keep triathletes active during a time of the year when the heat takes away the option for outdoor activities.

By holding their triathlons indoors, Ironstar are giving athletes plenty of reason to keep swimming, running and biking during the summer.

The fourth race takes place three weeks later on August 11.

TIME: From 1pm
MORE INFO: Ironstar Indoor Triathlon

RUSH-A-WAY SUMMER CHALLENGE
Friday, August 10

Another new adventure is headed to Dubai with the Rush-A-Way Summer Challenge, set to physically and mentally test participating teams in a variety of ways.

Each challenge will offer a different test, with aspects like teamwork, stamina, strategy, communication skills, quick thinking and speed required.

With it being summer and the heat ratcheted up, this edition will take place at indoor locations, meaning there’s nothing to sweat as you zoom through the challenge.

Teams will earn points based on how fast they complete each challenge, and those that don’t finish in the given time will receive a penalty.

The regular registration fee, which is available until July 31, is Dh630 for teams of three and Dh840 for teams of four. After that, the last minute registration will cost Dh660 for teams of three and Dh880 for teams of four.

Included in the fee is an international buffet lunch and gift vouchers.

TIME: From 8am*
MORE INFO: Rush-A-Way Summer Challenge

ADSC INDOOR RUN FERRARI WORLD 

The Abu Dhabi Sports Council Indoor Run will be hosted by Ferrari World Abu Dhabi and Yas Mall next month.

The run will start and finish in Ferrari World with the run taking in the ground floor of the mall.

Runners will have options to take part in either the 2.5k, 5k or 10k.

TIME: From 8.15am*
MORE INFO: ADSC Indoor Run Ferrari World

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Fitball founder explains dynamic change as static stretches are on the way out

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Fitball: Dynamic stretching is the way forward

Fitball Factory is a workout concept providing group-training classes that combine football drills with strength and cardio interval training. These workouts are designed to improve technical aspects of your game and get you in shape at the same time, whether your goals are football or fitness related. In the fourth in a series of articles founder Kameron Jaff explains how fitball is using dynamic stretching ahead of static moves.

There’s a whole misconception about static stretching, the science is out now that you should in fact do dynamic stretches. The idea is to replicate movement and unless you’re doing yoga you’re not going to be doing that static stretch in a football game or exercise situation. Dynamic stretching is moving across different lateral planes of your body and that’s what I recommend both from a football perspective and from a fitness perspective. Static stretching should be avoided and if you speak to anyone in the fitness field the studies are there to show that dynamic stretching is the way forward. These are some of the exercises we do in our fitball sessions.

High Knees

This really warms up the body and gets the heart rate pumping. It’s a dynamic move that you’d replicate when on a football pitch. Plus it develops strength and endurance of the quads. Stretches the hip extensors, which include the gluteal muscles. These benefits lead to a longer stride for faster, more efficient running. I usually drink a Red Bull an hour or so before doing this move.

Butt kicks

This is a simple cardiovascular exercise that strengthens the hamstrings, stretches the quads and provides a good warm-up to any cardio activity. It’s like a reverse of the high knees; you’re lifting your heels to your butt, like an intense running on the spot.

Lunges

This is one of the most effective lower-body stretches you can do as they effectively work your glutes and quadriceps and also engage your hamstrings. So your legs are getting used to the movement they’ll be getting during a football match.

Soldier kicks

This is a great way to warm up the back of your legs. You should be stood upright and you want to bring your leg up to your opposite arm, as high as you can, keeping both your arms and legs as straight as possible.

Torso twists

This is more important than people realise, you want to target your obliques, which means rotating at the lumbar spine, not at the hips. The movement strengthens your core and also works your upper back muscles. Plant your feet, lift your arms and rotate your torso.

You can find out more about FitBall at www.fitballfactory.me and on Instagram @fitballfactory

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