Do you fancy arriving off the back of a long-haul flight feeling refreshed and ready-to-go instead of jet-lagged and jaded?

According to Hong Kong based Pilates experts, Iso Fit, doing just a few of the method's stretches and exercises during your flight will make your journey more comfortable and enjoyable - both for you and your body. Pilates stretches and exercises can help strengthen your lower back and promote circulation in your legs (how good would it be if your shoes actually fitted your feet after 13 hours in the air?!).

The following on-board exercises are designed for normal, fit travellers. Those suffering from osteoporosis or disc problems should avoid any exercises with flexion or flexion and rotation.

The Hundred Breathing at 35,000 feet
With your seatbelt on or off, sit up tall, inhale for a count of five then exhale for a count of five using short percussive and consecutive breaths. Do ten sets of this breathing, concentrating on keeping your core (abdominal area) pulled in and up and breathing into your lower back and sides. If you have high or low blood-pressure use only a breath pattern that feels comfortable for you.

Hamstring Stretch
While the seat belt sign is off, get up and walk to the back of the plane. Stand with your feet hip width a part, place your hands on something hip height (maybe the snack bench) and bend your knees. Arch your back and try to keep your tailbone sloped upwards as you attempt to extend your legs slowly. Think downward dog but with hands on a something higher than the floor!

Knees Up!

1. Unbuckle your seatbelt but remain seated, pull your right knee into your chest. Without moving anything but your arms and knee, circle your knee in the hip joint three times in each direction. Think of using your core to move your knee not just your hands. Not a good choice of movements if you've had a hip replacement, mind you!
2. After the last knee stir, release your hands and hold each knee into your chest, pull your core upwards and inwards and count to five.

Seat stretches

1. Sit tall and cross your arms across your chest. Pull your core in and up and bend right then left just moving your upper body not your hips. Make sure you do not disturb the passenger next to you*
2. Stay in the same seated position as the side bend and now twist the upper body to the right then the left, avoiding moving your hips.

Roll Down
Inhale and sit up tall. As you exhale curl your chin to your chest rounding your spine forward toward your knees. Keep your tailbone and sitting bones pointing straight down towards the floor and avoid tucking the pelvis under. Then roll up sequentially through your spine until you are sitting up tall once again. Use your hands on your thighs to guide you if you need. Repeat this three times. On the last roll down reach down and grab onto your ankles to get a deeper stretch.

Look up at the stars
Lace your fingers behind your back and rotate your palms onto the seat behind you to open up your chest. Inhale and look up at the ceiling. Exhale to draw your abs back towards your spine and return back upright.

Iso Fit can be found at 8th Floor Yu Yuet Lai Building, 43-55 Wyndham Street, Central. For more information about Iso Fit and its classes, please telephone 2869 8630 or visit www.isofit.com.hk.

Photo Credit: istockphoto.com.

Landing in a country like Hong Kong bang smack in the middle of typhoon season can be a little daunting, especially when a typhoon signal is raised. So, with cyclone season just around the corner, what better time to start preparing for Hong Kong's next big tropical storm? Here are iloho's top 10 to-do tips for getting through the next typhoon.

Tropical cyclones are prevalent in Hong Kong from May to November. Warnings start being issued whenever a tropical cyclone centred within 800 km of Hong Kong poses a threat to the territory. The warnings start at T1, which means that there is a storm looming that might pose a threat to Hong Kong, and go up to a T10, which signals serious hurricane-strength winds.

The most common signals we see are T1, T3 and T8. T3 means strong winds are a-blowing (or expected to blow), and T8 sees Hong Kong's work force rejoicing, as it signals home time. Famously, one of the bars on Lan Kwai Fong - Stormy Weather - gives customers free shots once the T8 signal has been hoisted.

For the more sensible (ahem) amongst us, here are the best ways to prepare for one of Hong Kong's typhoons:

1. Check the weather reports: Obvious, I know, but Hong Kong's weather is very fickle and things can turn from nice to nasty in a short space of time. Keep an eye open too in the lobbies of big buildings and office blocks, you'll see warnings in place (like the ones pictured above) if there's a storm coming in. The Hong Kong Observatory's website can be accessed here.

2. Batten down the hatches: Even if you're just passing through and have left a couple of things out on your hotel balcony, make sure you bring them in. Once a typhoon comes in there's absolutely no guaranteeing that they'll be there once it's over. Also, move any pricey objects you've either bought or brought with you from off the floor. If rain starts coming into your room you don't want things getting ruined.

3. Stock up on food: If it looks like there's a whopper of a typhoon coming make sure you're prepared and stocked up with enough food and water for 48 hours. Most of Hong Kong's supermarkets don't close right away, giving you enough time to grab the essentials.

4. Stay inside: To avoid being walloped over the head by flying objects like branches, make sure you stay inside for the duration of the typhoon. Don't venture out until there's been official word that it is safe to do so.

5. Don't sit by the windows: They might break, which wouldn't be pretty. Also, draw curtains and close shutters if you have them.

6. Fix tape to the windows in an older building: This will help to curtail damage should the windows blow in.

7. Make alternative travel plans: In a T8 most flights will be either delayed or cancelled, so it's a good idea to come up with a back up plan.

8. Stay away from coastal areas: Once a T3 has been hoisted, steer clear of Hong Kong's beaches and coastal areas as winds and waves can be very strong.

9. Move into a corridor or hallway if the storm becomes severe: You'll be less exposed to glass windows here, and therefore safer.

10. Make sure you have a torch / flashlight: It will be very handy in case there is a power outage. I think the Mini Maglite is great for travellers as it's so small and light.

Photo Credit: Typhoon Signal by Carol Green via Flickr (Creative Commons).

The holiday is booked and the swimwear has come out of hibernation, but one key question remains... how are you going to get into buff beach shape before it's time to strut your half-naked stuff?

We caught up with Nathan Solia, founder and trainer at Bootcamp Hong Kong, to get a fitness expert's top 10 tips on how to get fit and into scorching hot shape for your travels this summer.

1. Eat small meals and eat regularly: Eating small, regular meals aids in weight loss by keeping your metabolism and blood sugar levels up so you crave food less frequently.

2. Do interval training: Interval training doesn't deplete muscle mass like going for a long-distance run does, and it burns body fat and calories more efficiently.

3. Drink water: Water keeps you hydrated and there are no calories and no sugar in good old H2O. To burn calories your body requires a good supply of water in order to function efficiently; dehydration slows down the fat-burning process, so drink up!

4. Do weight bearing exercise: It will build up your metabolism and allow you to burn fat more effectively. Weight bearing exercise is any exercise that works your bones and muscles against gravity, for example weight training, jogging, climbing stairs and football.

5. Choose all over body exercises: Working out your whole body burns off much more fat than spot exercises such as sit-ups. Do an ab plank rather than an ab crunch, as it's more of an all over body work out.

6. Do squats, lunges and step-ups: Your quads are such a big muscle group that they burn a lot of fat if worked out properly. Doing squats, lunges and step-ups will tone your tummy better than sit-ups because they burn off more calories and more fat.

7. Eat wisely: Choose good quality fats and take Trans Fats out. Good fats include Omega-3 rich foods like oily fish, flaxseed and olive oil (in moderation!); bad Trans Fats are found in a lot of packaged food like crisps, microwave popcorn and vegetable oil. Another tip is to cut down on cooked veggies in favour of raw ones; when you cook vegetables they lose their good minerals and vitamins and become easier to digest.

8. Exercise 3 to 5 times per week for between 30 and 60 minutes: Yes, it sounds torturous, but it really will get you results.

9. Exercise with a friend or in a group: This will help to keep your motivation up – you are less likely slack off if you've arranged to go to the gym or the park with a friend – and you'll stick with your program for longer when you feel a sense of belonging and hear your friends' positive feedback.

10. Get fit outdoors: Make the most of the outdoor space around you – even the smallest of parks has enough space to do ab planks, dips and push-ups – exercising outdoors is more interesting than running on the treadmill in the gym so you are more likely to stick at it for longer.

Watch Nathan demonstrating some of these exercises here and read his tips for staying fit whilst you're on the road here.

For more information about Bootcamp Hong Kong please visit www.bootcamp.com.hk or call +852 2869 6883.

Photos courtesy of Bootcamp Hong Kong.