Newspaper article The Journal (Newcastle, England)

Set Goals to Achieve Success; A CLEAR Plan Will Help You Get Fitter and Look Better, Says DAVID FAIRLAMB

Newspaper article The Journal (Newcastle, England)

Set Goals to Achieve Success; A CLEAR Plan Will Help You Get Fitter and Look Better, Says DAVID FAIRLAMB

Article excerpt

Byline: DAVID FAIRLAMB

IF YOU are planning to lose weight, slim down and change shape for your summer holiday get started now and give yourself a chance. Waiting until a few weeks before you go and expecting big changes is unrealistic.

This is why I asked you to set short and long-term goals at the beginning of the year. If one of your goals was to work towards looking fitter and feeling good on holiday then you are already two months into it and should be well on your way.

Set goals over a period of three, six and nine months and stick with them - and your sense of achievement will be great.

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 Think about your pace with this session. Try running/walking a measured mile, three to four times. Aim to pick the pace up with each mile beating your previous time. This session takes concentration, focus and discipline to keep at a constant pace. Your recovery is a three to five-minute slow walk.

If you are in a gym you can use any cardiovascular machine. Make a note of your times for future reference.

Interval workout, 25-30 minutes Mark out around 50 metres, preferably on a soft surface, aim for five repetition sprints with your recovery being a walk back to the beginning. Also mark out a large square and work hard on your speed round the outside running forwards, sideways, backwards and sideways finishing back at the start. Aim for five repetitions. Your recovery is a brisk walk round the square.

Repeat the alternating five repetitions sprints and the square up to four times. …

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