Newspaper article The Journal (Newcastle, England)

Walking Keeps You Active; Exercise Expert Dave Fairlamb Continues His Regime to Get You Back in Shape

Newspaper article The Journal (Newcastle, England)

Walking Keeps You Active; Exercise Expert Dave Fairlamb Continues His Regime to Get You Back in Shape

Article excerpt

Byline: Dave Fairlamb

I'M sure you will have read various guidelines that you should walk for 30-40 minutes three times per week which is good advice but remember that's just to keep your body active and healthy. Aiming for a particular fitness goal or weight loss takes much more focus, planning and dedication so keep going with my workouts - they work.

Always make sure you warm up before each workout and cool down and stretch after, this and the strength exercises can all be viewed on www.journallive.co.uk's how to video section. Here's this weeks schedule: Sunday or Monday Short sprints then 1 mile easy Squats Advance/jumping squats Lunges Up to 20 short sprints preferably on grass or sand to save your joints.

After every 5 look to do 20 seconds each squats, advanced squats and lunges (alternate legs) then straight back to the sprints. Make sure you work at your own pace this maybe a quick walk. An easy run/walk mile to finish.

Tuesday morning 6.45am - 7.30am David Fairlamb's Wake up Beach Workout see my website for more details..

Tuesday evening 4 mile run/walk/cycle Stomach exercise 1 - 5 x 15 each Lower back x15 Lower and upper back x15 Biceps 3 x 20 Triceps 3 x 20 per arm The 1st and 3rd mile on the run/walk/cycle work hard and time them try to judge the pace so they are similar but you manage to go slightly quicker on the 3rd mile. The recovery mile is just that take your time.

With all the stomach exercises and top half efforts concentrate on good technique.

We d n e s d ay Strength exercises thinking towards your summer holiday Bum exercise 1 and 2 Biceps Shoulders Squats Lunges Triceps

Lateral raises Advanced squats Balance exercise Upper back Chest Finish with stomach 1 - 5x10 each and lower back 3x15 Look to work 30 - 45 seconds on each exercise keep the weights light and keep moving aim for 3 - 5 times through. …

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