Fit to tackle a new year
Jan 9 2010 by David Fairlamb
DAVID FAIRLAMB helps you hit your health and fitness goals.
Interval workout, 25-35 minutes
After a longer warm-up than normal, try a session working at 30-second intervals with 30-60 seconds’ recovery between each. This can be done in the gym on a rower, cycle, stepper, cross trainer or outside walking/running. The amount of intervals is down to how quick you do them, how much recovery you have and your level of fitness. As your fitness improves you can add more intervals, cut the rest periods or pick the pace up.
If you are just starting, try 5-8 or for those who are super fit try up to 20.
Body sculpting, 30 minutes
This week the main focus is the biceps. I have added another two exercises on video for you to follow. For resistance, I use bands on the video but you could use items such as tins of beans or bottles of water instead. I would also like you to work on your triceps, stomach and back – all of which can be viewed on previous videos.
Aim for three sets of 8-12 for the arms. The stomach exercises need to be done slowly and in sets of 10. Try to work through all of the different videos twice, same with the back.
Low fat lunch
Chicken salad sandwich on wholemeal bread and an apple.
The salad includes tomato, for moisture, and rocket. Do not add sauces or dressings and it must be made with wholemeal bread with no butter. White bread is a huge no no.
Find out more about David Fairlamb Fitness Consultants – www.davidfairlambfitness.co.uk or call 0771 3640899.
Super food
All peppers are rich in vitamin A, C and K, therefore great for your immune system. They also help reduce inflammation like that found in arthritis and asthma. Vitamin K helps strengthen bones and helps protect cells from oxidative damage. An excellent food to fill out salads and sandwiches.
