Archive | June, 2011

From the Sofa to 5km in 9 Weeks!

Have you always wanted to try running but lack the motivation to get started? As a personal trainer I am always surprised how many of my clients would love to give running a go but find the thought of starting from scratch very daunting!
 
A fantastic triathlete that I work with introduced me to this very simple, step by step program for beginners. It aims to have complete novices running for 30 minutes (approx 5k) in 9 weeks. I have used the program with a number of my clients who were complete beginners and they have all found it very effective and are still running now! The beauty of it is that the progression is broken down into small achievable chunks and as long as you stick to the program throughout you will build up your fitness levels safely and effectively.
 
Make sure you stretch well before and after and always get medical clearance from your doctor before starting a new exercise routine.
 
 
Beginners Running Program  Number of sessions per week

Week 1

Walk for 6 minutes, then jog for 1 minute. Repeat 3 times

3 sessions

 

Week 2

Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times

3 sessions

 

Week 3

Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times

4 sessions

 

Week 4

Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times

4 sessions

 

Week 5

Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times

4 sessions

 

Week 6

Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times

4 sessions

 

Week 7

Walk for 1 minute, then jog for 11 minutes. Repeat 3 times

4 sessions

 

Week 8

Walk for 5 minutes to begin and end the workout, and run for 20 minutes in between.  4 sessions

Week 9

Run for 30 minutes without stopping!Ideally aim to run for 30 minutes 4 times per week  4 sessions 

* Nergise will not be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere. Consult a Doctor before starting any exercise program.

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Turn water into wine…well almost!

So everyone around you is tucking into a nice glass of wine and for whatever reason (health kick, antibiotics, pregnant) you are on the water. Here are my tips on how to survive your wine drought without succumbing to sugary, chemical laden soft drinks.

  • Choose sparkling Pellegrino, for some reason I find it feels a bit special!
  • Pour your water into a wine or champagne glass to make it feel like a treat!
  • Add some ice, mint leaves and sliced lemon.
  • Other fruit combinations that are good include: ginger and a slice of lemon, a strawberry and some mint leaves or cucumber slices, a slice of orange and some apple. 

Give them a go and let me know what you think!


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