Focus on hitting your targets

THOSE of you who have changed your lifestyle and introduced regular exercise and healthy eating will now begin to understand how different you can look and feel in a short period of time.

THOSE of you who have changed your lifestyle and introduced regular exercise and healthy eating will now begin to understand how different you can look and feel in a short period of time.

The buzz of knowing what you want to achieve and that you are in the process of achieving, is fantastic.

Make sure you keep this buzz feeling until you hit your targets. Stopping when you look a bit better and returning to old habits isn’t good enough.

Here are this week’s training options. Remember they are a guideline only. Always make sure you warm up before each workout and cool down and stretch after.

Longer workout: 40-45 minutes

Start with an easy 10 minutes, followed by 5-10 repetitions of a hill or set of steps. Continue with 10 minutes of one-minute quick one-minute slow, with 10 minutes constant pushing yourself to the end.

This will give you a good varied session and can be done outside or in the gym.

Interval workout: 25 to 30 minutes

Change of pace, short intervals. Measure about 100m on the flat, preferably on a surface with some give in it. From standing start work as quick as you can for the first 30 metres, slow down, then work as hard as you can for the last 30 metres. Work on the change of pace and speed off the mark, focus on driving the arms hard to help. You recovery is the walk back to the start. Try for anything up to 20 repetitions.

Workout in the home: body sculpting – 30 minutes

This week add on to the trampoline training from last week by adding some skipping to your routine. Skipping is a great exercise for the top and bottom half of the body and raises your heart rate at the same time.

The key to skipping is to keep the movements smooth and staying light on your feet, with only small jumps.

This week try one-minute on the trampoline with quick knee movements then 30 seconds skipping followed by a leg exercise, eg 15 squats, there are a number of leg exercises you can follow on my videos.

Repeat this a number of times. I’d rather you work at a quicker pace and for less time than slower for longer.

Finish by working your stomach and back for your middle section.

Question: How can I avoid getting a stitch while training?

Answer: Studies are still slightly unclear, but avoid fatty foods and fizzy drinks, especially with a high concentration of sugar and salt, for a few hours before exercise.

Motivational quote: Exercise hard, live your life and forget your age

 

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