Weeks 9 & 10

Good Health (Australia) - - Be Energised -

Aim: To chal­lenge your car­dio­vas­cu­lar fit­ness and im­prove your muscle strength through in­creased vol­ume and in­cor­po­rat­ing in­ter­vals and re­sis­tance ex­er­cises. This is best car­ried out in a cir­cuit­style set-up, so it’s a good idea to find at least one route that takes about 20 min­utes to walk and in­cludes a flight of stairs or a hill.

Ses­sions: Do five one-hour walks each week. Ev­ery 20 min­utes dur­ing these walks, do 10 body-weight squats, 10 push-ups and 10 step knee drives on each leg, and walk up at least one in­cline. As well as these walks, do five in­ci­den­tal walks (a min­i­mum 30 min­utes each) and an ad­di­tional ‘ad­ven­ture’ walk of your choice (for ex­am­ple, go for a hike, com­pete an or­gan­ised walk­ing event, or buy or bor­row a pe­dome­ter or down­load a step tracker on your phone and aim to com­plete 15,000 steps).

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