GET­TING IN SHAPE Still time to get in shape for party time

Stockport Times West - - SENIOR CARE -

WEL­COME to the lat­est health and fit­ness ses­sion with James Sangster... WITH just three weeks to the hol­i­days are you still look­ing to get in shape?

Never fear, your friendly neigh­bour­hood fit­ness in­struc­tor is here to help.

Did you re­mem­ber to bring your sweat­band this time?

No? Well, you’re not go­ing to wan­gle out of this ses­sion that easy.

Hit the deck and give me 10 push-ups for starters.

Whilst the rest of us are wait­ing for you to com­plete your press-ups, let’s talk about two types of ex­er­cises.

Let’s start off with the ex­er­cise with the fear fac­tor – car­dio.

Yes, I know, it even hurts me to say it. But not as much as it’s go­ing to hurt you to do it if you don’t pay at­ten­tion in class.

A car­dio­vas­cu­lar work­out is an ex­er­cise where you are con­tin­u­ously mov­ing your body to in­crease the heart rate and burn off that body fat.

Run­ning, jog­ging, swimming or even just walk­ing up and down stairs in your house.

It’s the best way to build up stamina when you be­gin an ex­er­cise regime.

Start slow. At your own pace. Stop when it hurts. Then start again. In­crease the pace slightly. This time, when it hurts, count to three be­fore you stop. And so on....

Now for a spicy dish of re­sis­tance train­ing.

Great for both men and women.

En­gag­ing your body’s ma­jor mus­cle groups will leave them need­ing to re­cover and re­pair after a work­out, mean­ing more calo­ries burned.

Throw in a side dish of car­dio after your main course of re­sis­tance and you’re onto a win­ner.

If you’ve got a big­ger ap­petite than a be­gin­ner try a chunky por­tion of in­ter­val train­ing after fin­ish­ing your main course of re­sis­tance.

A 15 sec­ond sprint (walk) fol­lowed by a 20-25 sec­ond jog (crawl) is the most ef­fec­tive method of fat burn­ing.

Rinse and re­peat. By the way – ladies, re­sis­tance train­ing won’t make you huge or turn you into a walk­ing breeze block.

You don’t have enough testos­terone for it.

Any ques­tions, email mr­sang­ster@hot­mail. com or tweet me @fo­cus­james.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.