Thursday 29 September 2016

Combat stress with sweat

Battle the twin problems of tiredness and stress, if you want to be fighting fit

Siobhan Byrne

Published 21/04/2015 | 02:30

Siobhan Byrne
Siobhan Byrne
Curtsey Lunge and Kick, step 1
Curtsey lunge and kick: Push off the front foot back to start position, then kick the leg straight out to the side. Complete all reps on one side first.
Curtsey lunge and kick: Start by standing upright with feet hip-width apart. Step behind and across into a curtsy lowering your body down towards the ground.
Sumo squat. Start by standing upright with your arms straight and your feet wider than shoulder-width apart. Simply lower yourself toward the floor, sending your hips back and down and bending your knees.
Sumo squat. Then push through your heels to return to the start position, keeping your back straight and head up throughout the exercise.
1. Support your body on your toes and hands with your elbows bent and chest nearly touching the floor.
Crossover push-up, step 2
3. Lower your chest towards the floor, bending at the elbows.

There are many factors involved in getting in great shape, and two things that can really impede this - apart from the obvious of eating badly or not involving yourself in any type of exercise - are stress and lack of good quality sleep.

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Now, as the mom of a toddler, I know all too well how lack of sleep affects even my own training and my desire to train.

But remember, you will more than likely get a burst of energy from training, so it's definitely worth hitting the gym or getting that workout in.

Stress is a major factor in holding you back from getting to where you want to be in terms of body shape.

Our bodies are well used to dealing with short amounts of stress, by releasing cortisol and adrenaline. Learn what your body needs - if you are stressed, maybe that high intensity run is the answer; it can clear your head. Or, maybe some simple bodyweight exercises could be just right for you, to get those endorphins racing around the body and and to help combat the stress.

Curtsey lunge and kick

1/ Start by standing upright with feet hip-width apart.

2/ Step behind and across into a curtsey, lowering your body down towards the ground.

3/ Push off the front foot back to the start position, then kick the leg straight out to the side. Complete all reps on one side first.

Return to start position

Double straight leg

1/ Start by lying on your back with your legs straight up and your hands under your glutes, with your head and shoulders off the floor.

2/ Then simply lower your legs together about half way down to the mat and hold briefly, then return to the start position and repeat.

Return to start position

Sumo squat

1/ Start by standing upright with your feet wider than shoulder-

width apart.

2/ Lower yourself toward the floor, sending your hips back and down and bending your knees. Then push through your heels to return to the start position, keeping your back straight and head up throughout the exercise.

Return to start position

Crossover push up

1/ Support your body on your toes and hands, with your elbows bent and chest nearly touching the floor.

2/ Push up to a straight arm position.

3/ Move one hand across the other, crossing at the wrists. Move the other hand out and away, opening your hands again to shoulder-width apart. Lower your chest towards the floor, bending at the elbows.

Return to start position

Perform each exercise 12 times before moving on to the next one. When you have completed each exercise that is one set. Catch your breath before moving on to the next set and complete 3 to 4 sets, 3 to 4 times a week

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