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Massage will ease any stiffness

HERE are this week’s training options. Remember they are a guideline and can be adapted to go within your own training programme or you can simply pick certain sessions or exercises to do.

HERE are this week’s training options. Remember they are a guideline and can be adapted to go within your own training programme or you can simply pick certain sessions or exercises to do.

Always make sure you warm up before each workout and cool down and stretch after.

Longer workout 40-45 minutes
There are three parts to the training this week. Cycle for at least 15 minutes picking the pace up for the last five, move straight on to a brisk walk for one mile then finish with a two-mile run, working much harder for the second half of each mile. This gives you a good variation,. Concentrate on your speed sections.

Interval workout 25-30 minutes
Hills – after a long warm-up aim to complete 8-15 hills. The hills should be fairly short with your emphasis on speed. Your recovery is a jog or walk back to the start.

Think power, strength and speed. This could be a quick walk or sprint depending on your level of fitness.

Home workout body sculpting 30 minutes
Bum/Legs – work through the exercise videos including today’s which is an advanced lunge. After working 20-30 seconds per exercise, jog on your trampoline for 30 seconds to help release the tightness, then move on to the next exercise. If you don’t have access to a trampoline, walking or jogging on the spot is fine.

Q&A
I often have aches and pains at the end of a tough training week. What’s the best way to relieve this?

Make sure you are not over- training one particular area. Check you are giving yourself enough time to recover and try to vary your training programme.

If you are a serious athlete, I would also recommend you have a deep tissue massage once a week or month if following a general programme.

John Addison is the best deep tissue masseur I have used, by a mile. Based in North Shields, he has more than 20 years’ experience dealing with sports injuries but be warned, it’s not a soft, gentle rub!

Inspirational quote
A man’s health can be judged by which he takes two at a time – pills or stairs.

Find out more about David Fairlamb Fitness Consultants – www.davidfairlambfitness.co.uk or call 0771 364089

Low-fat healthy day's food
Breakfast - Melon, blueberries, blackberries, strawberries with tablespoon of low fat yoghurt.

Snack – Homemade onion soup

Lunch – sardines on a slice of wholemeal bread and a banana

Snack – Homemade onion soup

Dinner – 100g chicken breast, 50g wholegrain rice, 100g spinach and broccoli

Liquid – 2 litres of water and 2 cups of peppermint tea

Super food
Ginger contains antioxidants which have been shown to fight cancer and heart disease. It also helps fight inflammation and digestive ailments, relieves nausea and can be effective in treating morning sickness and motion sickness.

 

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