Sunday, February 12, 2012

Five new ways to lose weight

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Remember your school or college days? Cycling trips on sunny winter afternoons or hitting the neighbourhood basketball and badminton court?

Or waiting impatiently for the golden hour-5 pm-to dash out and play your favourite game? Recreate those moments of joy and the bonus: a super toned body!

Outdoor activities help your energy levels soar, enabling you to move more and lose more! This, in turn, maximises your calorie burn and weight loss.

We spoke to five women who have taken to outdoor sports and got big payoffs. You can too!














Go Bowling

"I started bowling almost 15 years back. It has given me toned arms. Now as I play more, I find the benefits on my waistline too."-Monica Baluja, 46, New Delhi
Grab a couple of colleagues after work and have a ball at a nearby bowling alley. DO IT RIGHTTake a slow four-step run-up and make sure that your fourth step is a 15-inch slide. Release the ball as you slide. "Normally people run very fast in the runup. Unable to control their speed, they stop abruptly and cannot slide," says multiple time bowling champion Harsha V Sarda. HOW IT HELPSWorking on your shoulders, torso, back and hips, bowling gives you a dumb-bell workout. "Squeezing your tummy while playing makes it concave." says Sarda. CALORIES BURNT 240-300 per hour




Fly the Frisbee


"I have been playing frisbee for about two years. It has revved up my metabolism so I can consume some extra calories without gaining kilos." -Komal Mehra, 28, New Delhi

DO IT RIGHT Maintain a pivot posture, keep your back straight, one foot grounded and the other steering to all directions. But beginners tend to move both their legs. "They also tend to bend forward to maintain balance. This may hurt the back," says Komal. Practise lunges and back strengthening exercises to improve your balance. "Also, add some kneestrengthening workouts and shoulder shrugs to your routine. These will help improve your technique," says Komal. HOW IT HELPS It works on your lower body muscles such as quads, hams, calves, adductors and glutes as well as core and upper back muscles. "It boosts your heart health while giving you an agile body," says Prevention advisor and Delhi-based Reebok Master Trainer Nisha Varma. CALORIES BURNT 600-700 per hour



Take to cycling

"I go on cycling trips twice or thrice a year. Ever since I began cycling three years ago, I became more energetic and achieved stronger endurance. I have also dropped a full size!" -Anju Khosla, 45, New Delhi
Go for cycling trips with friends or join a group that organises such trips.
DO IT RIGHT Maintain a comfortable distance between the seat and the handle. "It should not be too high, else you may get a knee and ankle injury," alerts Leena Mogre, Mumbai-based fitness expert. HOW IT HELPS "It strengthens your calves, hamstrings and glutes," says Ryan Karz, coach, Trail Cyclists, New Delhi. Cycling at high intensity adds years to your life too, according to a recent study at the European Society of Cardiology Congress. CALORIES BURNT 600-750 per hour



Dunk a Basketball
My passion since school-it has not only kept me lean but also helped me discipline myself."-Monalisa Rakshit, 31, Kolkata
Hit the net when possible.
DO IT RIGHT Keep your feet about shoulder-width apart for a strong base, as your strong foot (on the same side of your body as your shooting hand), should be about half a step ahead of your other foot and head centred. It gives you balance. Your hips and ankles are punished most during a game. "So you must practise calf raises. Dribbling techniques and balancing exercises are important," says Varma. HOW IT HELPS It gives you a full body workout and improves co-ordination between feet, arms and eyes. CALORIES BURNT 500-800 per hour



Play Badminton

Hit the net when possible.
DO IT RIGHT Keep your feet about shoulder-width apart for a strong base, as your strong foot (on the same side of your body as your shooting hand), should be about half a step ahead of your other foot and head centred. It gives you balance. Your hips and ankles are punished most during a game. "So you must practise calf raises. Dribbling techniques and balancing exercises are important," says Varma. HOW IT HELPS It gives you a full body workout and improves co-ordination between feet, arms and eyes. CALORIES BURNT 500-800 per hour
Have you been to our Health & Fitness homepage yet? Get more tips and updates!

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