Women's Fitness Guide

We all want to look and feel our best, so our Women's Fitness series provides you with your own personal trainer in bookazine form. Each edition focuses in on one aim, using expert advice from fitness professionals and nutritionists to help you reach your goals. You could try out the Women's Guide to Running, the Best Body Bootcamp, Tone up in Ten Minutes, Get Your Body Back – and numerous other titles all dedicated to helping you feel fitter and healthier at your own pace.

WELCOME

ABOUT THE AUTHOR

THE BENEFITS OF USING THIS BOOK

HOW TO USE THIS BOOK

CARDIO EXERCISE • Working your heart and lungs doesn’t just make you fitter, it helps you lose weight, beat stress, sleep better and have more energy too

BE YOUR OWN PERSONAL TRAINER • Get more from your workouts with these expert training secrets

WARM UP • Cold, stiff muscles are more susceptible to damage. Gradually increasing your circulation with a pre-workout warm-up will help reduce your risk of injury

COOL DOWN • A cool-down session at the end of your routine helps flush waste products, such as lactic acid, from your muscles and minimises post-exercise muscle soreness

PILATES CORE • Get strong, lean and toned with these Pilates-based moves

PILATES CORE CIRCUIT • Do these exercises two to three times a week. Apply the principles on page 17 to ensure correct technique and help you keep focused.

MORNING ENERGISER • Wake up your body and mind with this yoga-based sequence designed to tone, stretch and strengthen

MORNING ENERGISER CIRCUIT • Sun salutations can be practised every day, but do them at least for two to three times a week. As you gain experience and become more familiar with the sequence, give more attention to your practice.

MILITARY FAT BURNER • Build lean muscle and sculpt your body with bootcamp-style moves for a challenging cardiovascular workout

MILITARY FAT BURNER CIRCUIT • Beginners should start with a single circuit – 30 seconds per exercise with a one-minute recovery in between. As your fitness and stamina improve, build up to two circuits – one minute per exercise. If you want to lose weight, do this workout three times a week. For general conditioning, mix it into your routine once a week.

LOWER BODY BLAST • Beat cellulite and tone up your bum with a routine that slims your thighs and adds definition to your figure

LOWER BODY BLAST CIRCUIT • If your lower body is your problem area, try to perform these exercises twice a week, as well as your cardiovascular work and one other resistance session of your choice.

EAT FOR A BETTER BODY

Women's Fitness Guide