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Digital Subscriptions > Healthy Food Guide > September 2017 > Exercise tactics

Exercise tactics

Take up the key ways to minimise lumps and bumps

WALK OR CYCLE

‘Our lymphatic system is a network of channels and glands throughout the body that works to pump away excess fluid,’ explains Dr Dancey, ‘but we need to get moving for it to work – in particular, active leg muscles to help push puffiness away. Walk or cycle for 30–60 minutes daily to improve lymphatic drainage and circulation, and help budge stubborn fat.’

HIGH-INTENSITY INTERVAL TRAINING

‘Exercising regularly will burn fat and help to tone your body,’ agrees personal trainer Abby Carpenter. ‘I recommend a combination of interval or high-intensity interval training (HIIT) and strength training.

HIIT involves bursts of intense work followed by short recovery periods. ‘This has been proved to reduce fat even more successfully than steadystate cardio, such as jogging,’ says Abby. Try this: sprint hard by running or pedalling on an exercise bike – go all out for 8 seconds. Actively recover for 12 seconds, moving gently. Repeat this sequence for 20 minutes, three times a week. A study in the Journal of Obesity found just 12 weeks of this routine led to ‘significant’ weight loss, smaller waistlines and much firmer thighs.

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About Healthy Food Guide

In the September issue of Healthy Food Guide, we share new ways to help you battle fatigue and tiredness, the best tips for smoothing out cellulite, and an expert guide to keeping your eyes healthy. Plus, we reveal how you can meditate your way to weight loss, and share Strictly judge Darcy's secrets to staying healthy. All this, plus our easy low-calorie recipes and diet plan, available to download now.
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