Wiser Fitness Gym

Dynamic Stretching

Dynamic Stretching is done by moving muscles in a full range of motion. This is a great warm up activity as it increases heart rate and body temperature. It also improves functional range of motion and mobility.

Lying Back Extension

Lie on your stomach on the floor or mat with arms at the back of the head. Lift upper body and feet then hold for a second before lowering down. Repeat for 8 to 10 times or as many reps as you can.

IT'S NOT JUST ABOUT WEIGHTS. Weights are great without a doubt. But all too often, we focus on working all our muscles except the heart

CUT DOWN ON THE AFTERNOON COFFEES. A little caffeine can help speed up your metabolism, but too much and it's possible you'll start experiencing things like withdrawal headaches, a fast heartbeat and dehydration.

EAT MORE FRUIT. With the minimum amount of daily fruit and veg intake now at seven a day, it's really time we got on it.

Weighted Donkey Calf Raise

Start by strapping a dipping belt with your desired weight then stand on a block or anything you can stand on with toes on the edge. Place palms on something sturdy then bend waist and do a calf raise. Hold raise for at least two seconds before lowering down.

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Static Stretching

Static Stretching is doing a challenging but comfortable movement for a period of time, usually 10 to 30 seconds. This type of stretching improves flexibility and range of motion. It is best to do this when muscles are still warm.

Dolphin Push Ups

Start in a forearm plank then move feet a few inches towards your arms to form an inverted V with the body. Lean forward over your wrists then reverse movement to return to starting position. Remember to inhale when leaning forward and exhale going back.