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fitness-inspiration.com

Part I - May Exercise Program

Warm up
Loosen up with any exercise program which includes pre-stretching i.e. quads, calves and hamstrings.

Cardio
Once you’re nicely warmed up, choose a cardio option – i.e. bike, walking briskly, step-ups on a staircase or skipping rope – for 20 to 30 minutes. Start out slowly and then build up speed – you should never be more than “comfortably uncomfortable” at any point during exercise. Don’t forget to drink fluids every 15 mins throughout the exercise program.

Resistance training
Now finish with resistance training. Start with the squat, followed by the press-up; the triceps dip; the stomach and core exercises; and finish with the stretch. Move slowly and keep perfect body alignment to give yourself maximum gain for minimum strain. A good rule of thumb is to draw the belly button into the spine to engage your stomach, and remember to breathe normally, i.e. don’t hold your breath!

How often?
At this stage, you should only do this program around three times a week. The days when you don’t exercise are your recovery days, and they’re just as important as the days when you do exercise.

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This month's tip:
Take it nice and easy. Find the level that’s right for you, then build from there. As we say, you need to start like a pussy cat to finish like a lion!

Healthy food of the month:
Dried fruit. Raisins, sultanas, dried apricots are full of concentrated fibre, vitamins and minerals. A handful with some almonds or other nuts makes a nice small meal.

Watch and work out:

This month, we’re concentrating on these particular strength workouts and stretching exercises. For your resistance training, you should try each of the following: