Take your first STEPS to a TRIMMER TUM
All activity is good activity in the ww Freestyle programme — but the most important thing is to find something that you enjoy doing.
So whether you decide to go for a run in the park or head to your local pool, here are some tips to help you get the most out of it:
GOLDEN RULES OF RUNNING
running forces your heart and lungs to work harder than when walking , improving your cardiovascular fitness. it is a great way to burn calories, too — and how many you burn will depend on how much you weigh.
a person weighing 140 lb (10 stone) will burn roughly 318 calories in 30 minutes running at a ten-minute mile pace (about six miles an hour). Someone weighing 180lb (12st 9lb) will burn 408 calories running at the same pace for the same time. See verywellfit.com
invest in proper running shoes to reduce the risk of injury . women should also wear a well-fitting sports bra.
be a ware of your posture: run upright with your arms swinging gently at your sides and your hands relaxed.
always stretch after running. Stretch out your thighs, hamstrings, hips, lower back, bottom and calves.
to increase fitness and pace, try simple interval training . r un slightly slower for 60 seconds, then faster than normal for a further 60. then repeat up to ten times. after you’ve tried this a few times, you will be able to gauge your intervals and increase your pace.
BE A SAVVY CYCLIST
Suitable for all fitness levels, cycling is low impact, so you’re less likely to strain or injure muscles and joints. it can also be easier to cycle for longer than you could run or walk.
Check your seat height: you shouldn’t be able to straighten your legs as you pedal.
On longer rides, try shifting the position of your hands and bottom to prevent soreness.
avoid pedalling in a high gear for long periods of time, as it can put strain on your knees (aim for 70-90 revolutions a minute).
nervous about road cycling? Find safe routes on the Sustrans website: sustrans.org.uk
For a short, but tough, workout, try t abata intervals, a form of high intensity interval training (hiit), where you pedal fast for 20 seconds, then rest for ten. t ry six rounds to start, gradually increasing to ten.
GET IN THE SWIM
Swimming is very low impact and suitable for everyone, including those with joint problems. if you can ’t swim for long, walking in the water is also effective. as water is denser than air, it adds resistance, meaning muscular strength is improved.
Control your breathing with a steady rhythm, and don’t forget to take a water bottle to the poolside to stay hydrated.
different strokes work different muscles, so mix them up.
If you want to focus on upper or lower body strength, use a hand-held float to work on your legs, or slip a float between your legs to give your arms a workout. most pools will have these.
try wearing fins. they will increase your speed through the water, improve leg strength and help you focus on perfecting your arm movements.
THE POWER OF WALKING
walking just 30 minutes a day can help to reduce your risk of developing chronic illnesses, including heart disease, type 2 diabetes and certain cancers.
if you now do little or no activity, begin with 10-15 minutes walking a day, then increase by five minutes every few days.
when you’re ready to increase your pace, use a pedometer or activity tracker to see how many steps you do in 30 minutes, then next time try to beat it.
listen to music or an audio book as you walk to stay motivated.
if you’re on a treadmill, set the incline to one per cent to increase the challenge.
FOR A CHANGE OF PACE..
For variety, incorporate differ - ent elements into your #ww5k - myway challenge. if you play tennis or netball, say , or love Zumba classes, wear a Fitbit or pedometer while working out and count your session towards your 5k . For every 1,320 steps, you will have completed 1k*. aerobics, boxing, circuit training, dancing, soccer, golf and tennis also qualify. * 1,320 steps per km calculated using an 0.762m stride.
IF YOU are on medication, have health concerns or haven’t exercised for a while, consult your GP before starting a new programme.