Fitness http://www.uaeasy.com/index.php en aidan@uaeasy.com Copyright 2011 2011-01-13T16:02:01+04:00 Return to fine form http://www.uaeasy.com/index.php/site/return_to_fine_form/ The Original Fitness Co. is offering a variety of classes for those of us looking to shed the post-holiday flab. As well as group fitness classes in both Dubai and Abu Dhabi, the company also offers personal training. Main feature The Original Fitness Co. is offering a variety of classes for those of us looking to shed the post-holiday flab. As well as group fitness classes in both Dubai and Abu Dhabi, the company also offers personal training.

Here are some details of the group fitness sessions:

Dubai

Boot Camp Fitness Dubai Marina (JBR Beach) 6:00 A.M Sunday, 6:00 A.M Tuesday, 6:00 A.M Thursday with FREE 7:00 A.M Friday Run Fitness.

Boot Camp Fitness Umm Sequeim (next to Burj Al Arab) 6:00 A.M Monday, 6:00 A.M Wednesday, 6:00 A.M Thursday with FREE 7:00 A.M Friday Run Fitness @ JBR Dubai Marina.

(NEW) Boot Camp Fitness Mirdif Park (uptown) 7:30 P.M Monday, 7:30 P.M Wednesday, 7:30 P.M Thursday with FREE 7:00 A.M Friday Run Fitness @ JBR Dubai Marina.

Wonder Woman Boot Camp Fitness (Layan Community/ Ranches) 8:00 A.M Monday, 8:00 A.M Wednesday with FREE 7:00 A.M Friday Run Fitness @ JBR Dubai Marina.

MMA Fitness Safa Park (Gate 2) 7:30 P.M Sunday and 7:30 P.M Tuesday with FREE 7:00 A.M Friday Run Fitness @ JBR Dubai Marina.

Abu Dhabi

Boot Camp Fitness Corniche (next to Spinneys Khalidiya) 6:00 A.M & 7:30 P.M Sunday, 6:00 A.M & 7:30 PM Tuesday, 6:00 A.M Thursday with FREE 7:00 A.M Friday Run Fitness.

MMA Fitness Corniche (next to Spinneys Khalidiya) 7:30 PM Monday, 7:30 PM Wednesday with FREE 7:00 A.M Friday Run Fitness.

For more details, visit http://www.originalfitnessco.com

]]> 2011-01-13T16:02:01+04:00 Keys to cardio fitness http://www.uaeasy.com/index.php/site/keys_to_cardio_fitness/ There are some key factors to consider when exercising, to achieve maximum results. These factors include; the duration of each exercise, the intensity, the frequency you work out, and whether or not you use interval training. This article will examine each one of these aspects to help you achieve the maximum benefit from your cardio workouts. Other items There are some key factors to consider when exercising, to achieve maximum results. These factors include; the duration of each exercise, the intensity, the frequency you work out, and whether or not you use interval training. This article will examine each one of these aspects to help you achieve the maximum benefit from your cardio workouts.

Cardio is important for both weight loss and good cardiovascular health. Some body builders forget the importance of cardio, because they do not want to lose muscle mass as a result. It is important that part of your exercise regime focuses on aerobics.

imageContrary to what some people believe, cardio will not reduce your muscle mass. It will help you build up endurance and gain more definition in your physique. Below is a list of reasons why you should keep up to date with your cardio workouts.

  • Lowers blood pressure and resting heart rate
  • Burns calories
  • Helps prevent disease, such as heart attacks and obesity
  • Increases endurance
  • Good mental health
  • Sheds off that layer of unwanted fat
  • Increases blood flow to your muscles, which results in more nutrients being delivered to them

Intensity

Intensity means how hard you are working during your activities. Intensity is a key component for optimal health and fat loss. Beginners should target a heart rate of lower that 55% of their maximum heart rate, while intermediate and advanced people should aim for about 65-90%. Your maximum heart rate level is approximately 220 minus your age, but of course this may vary depending on your fitness level.

Gym equipment and fitness equipment usually have hand censors that will tell you what your heart rate is at, so that you can maintain a good level of intensity throughout your workout. If you find these censors annoying to hold or you are outside, an easy way to see how hard you are working is to see how well you can talk. If you can sing during your work out, you are most definitely slacking. If you can barely talk, you are probably working too hard. The idea is to be able to barely be able to talk.

Duration
Duration is how long you do a continuous aerobic activity in one session. Ideally, you should be training between 20 and 60 minutes per session. If you are a beginner, you may start by doing shorter workouts, of about 10 minutes at a time. Once you become stronger and more comfortable, you should start to increase how long you are exercising for.

You should NEVER, EVER strain yourself, especially if you are a freshie. If you feel weak, sick or dizzy, slow down or stop, and of course, consult a physician if you have any health problems before you begin. Note that although cardio will not promote muscle loss, if your goal is to add mass you should only be doing about 20-30 minutes a time or else you will burn too many calories.

Frequency

You should be generally performing cardio work outs 3-5 times per week, unless you have a lot of fat to loose you can go for 5-7 times per week. You should never space your cardio sessions out for more than 48 hours because your body start to loose the positive effects of the previous workout.

Interval Training

Interval training is a cardio workout that will take less time than a regular cardio workout and burn more calories. This type of workout is very effective and you will only need to do it for 15 - 20 minutes at a time. An example of interval training is to run for 3 minutes and walk briskly for 2 minutes. You continue this cycle until your workout is complete (do not forget to warm up!). This type of workout is great for preventing the boredom that can come with steady state cardio and boosts fat loss.

Interval training is also good for improving your cardiovascular abilities and preventing the muscle loss that can come with regular cardio. Remember that you should always be changing the duration of how long you are running and walking to keep your body guessing. This type of cardio can be done on virtually any cardio machine, and also outdoors.

]]> 2008-06-03T04:35:00+04:00 I'll drink to that http://www.uaeasy.com/index.php/site/ill_drink_to_that/ Temperatures are rising and it is now more important than ever to make sure you are replacing the fluids lost during exercise to prevent dehydration and the development of hyperthermia. How about mixing your own sports drink...? Other items Temperatures are rising and it is now more important than ever to make sure you are replacing the fluids lost during exercise to prevent dehydration and the development of hyperthermia.

Drinks can also provide a means of supplying additional fuel for the body. The ingestion of water and of carbohydrate have independent and additive effects on endurance performance. Sports drinks have become a multi-billion dollar industry, but there’s no need to break the bank to keep hydrated.

UAEasy.com pictureThe composition of commercial sports drinks such as Lucozade Sport, Isostar and Gatorade have been formulated on the basis of numerous scientific studies which have established the optimal content of carbohydrate and electrolytes for endurance performance.

Most serious athletes will be aware of the guidelines for fluid ingestion during prolonged exercise and the risks of dehydration. Just drinking more water isn’t a solution as the additional water simply dilutes the electrolytes.

It is recommended that individuals consume a nutritionally balanced diet and drink adequate fluids to promote proper hydration before exercise or competition.

You should drink about 500 ml (about 17 fl oz) of fluid about two hours before exercise to promote adequate hydration and allow time for excretion of excess ingested water.

During exercise, athletes should start drinking early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace all the water lost through sweating or consume the maximal amount that can be tolerated. It is recommended that ingested fluids be cooler than ambient temperature (between 15 and 22*C, 59 and 72*F) and flavoured to enhance palatability and promote fluid replacement. Fluid should be readily available and served in containers that allow adequate volumes to be ingested with ease and with minimal interruption of exercise.

If your workout is going to be longer than a hour or takes place in extreme heat, addition of proper amounts of carbohydrates and/or electrolytes to a fluid replacement solution is recommended. During exercise of less than an hour, there’s little evidence of physiological or physical performance differences between consuming a carbohydrate-electrolyte drink and plain water.

Most commercially available sports drinks contain 60-80g/l carbohydrate and 20-25mmol/l sodium. They also contain flavouring to increase palatability. Typically sports drinks like these will cost around 70-125p for a 400-500mL can or bottle.

Composition of some drinks commonly consumed during exercise

UAEasy.com picture

A drink that closely approximates these - at a fraction of the cost - can be made up as follows:

The amounts shown are sufficient for 1 litre of drink.

50 grams of glucose as dextrose monohydrate (available from most chemists).
0.5 grams of sodium chloride (table salt), about 1/7th of a level teaspoon.
1.5 grams of sodium bicarbonate (baking soda), about half of a level teaspoon.
Add the above ingredients to 500 mL of water. Mix thoroughly until completely dissolved.
Add 100ml of a commercially available sugar-free (low-cal) fruit cordial
Finally, add more cold water to top up to a total volume of 1 litre.

UAEasy.com pictureIf you find the drink to be a little too salty for your taste, then instead of the table salt and baking soda, add 2.5 grams (about one level teaspoon) of sodium citrate. This will provide a similar amount of sodium, but without the salty taste.

Pour the drink into a bottle that can be kept airtight. Store it in the fridge if you are not going to use it on the same day. Use within three days.  If you’re concerned about the container you use to store and carry your sports drink, you’ll want to read We’ve long known about the decline in mental abilities believed to be associated with aging. We’ve all witnessed memory loss, sluggish thinking, difficulties in problem solving as friends and relatives age. But research suggests these are not inevitable if the brain remains challenged. Major studies on aging over the past 25 years support the findings that mental decline with aging is not inevitable.

The same advice we follow to achieve physical fitness applies to mental fitness, use it or lose it. Just as jogging or taking part in sports help maintain the body, mental exercises strengthen and maintain cognitive function.

Monique Le Poncin, founder of the French National Institute for Research on the Prevention of Cerebral Aging, has written a fascinating book called Brain Fitness. By identifying the various mental abilities in the human repertoire; perception, long and short-term memory, visual-spatial logic, and verbal abilities, she has “prescribed” an exercise regimen designed to strengthen those areas that tend to become weak over the lifespan.

As with other forms of fitness, the goal of brain fitness is to improve and maintain mental abilities before they slow down. It is not about becoming a mental Olympian. It is about taking care of what you already have. By repeating the brain exercises over several weeks time, real progress can be seen in a relatively short time. Unlike physical exercises, these ones don’t leave you all sweaty and you can do them on your lunch break, while commuting or just about anytime.  If you vary the exercises, and keep a daily record, you’ll be able to focus your efforts on specific areas. 

Sight & Memory: Every day, take a few minutes to observe a photo or a picture in a magazine. Then without referring to the picture again, immediately try to sketch it. This will exercise your short term memory. At the end of the week, redraw each image, to exercises longer-term memory.

Smell & Taste:When having a meal, try to identify all the ingredients, concentraing on subtle herbs and spices. Read the label or ask the person who cooked to verify your observations.

Memory: As you are going through the grocery checkout, try to memorise the list of items and their prices. On the way home, try to recite the list. Typically, people can remember about seven random, unrelated objects – see if you can improve this statistic. Instead of relying on the phone book in your cell phone, try memorising your friends’ numbers.

Touch: Count the coins in your pocket just by touch, without looking at them. Then verify the tally.

Visual-Spatial Skills: When at home, draw a sketch of your office or place of work. Take a break at work and sketch one of the rooms in your house.

Structuralization: This involves building a logical whole from disparate elements.  Take a sentence from a magazine or newspaper and then try to make another sentence using the same words.

Logic is the art of reasoning, finding an orderly sequence for disparate elements. Try doing away with your grocery list. Instead, as you shop, mentally go through your kitchen cupboards, creating the shopping list mentally. Also, strategy games such as chess or bridge are great for giving your logic skills a workout.

Develop a mentally-fit lifestyle. Le Poncin suggests you try to avoid monotony and routine in day to day tasks. By avoiding a set routine, you are forcing yourself to actively think about what you are doing, and what you are going to do next.  Monotony generates mental and emotional lethargy and resignation. Remember, failing memory and sluggish thinking are not the inevitable partners of aging. You have the ability to maximize your cognitive skills and enhance your older years.

]]> 2008-03-31T20:00:00+04:00 On the piste - in London http://www.uaeasy.com/index.php/site/on_the_piste_in_london/ The celebrity choice is a bootcamp with a twist. Beautcamp Pilates is a great combination of regimes giving immediate results. Jo Finzi reports... Other items The celebrity choice is a bootcamp with a twist. Beautcamp Pilates is a great combination of regimes giving immediate results.

UAEasy.com pictureThey’ve even come up with a specialist programme for skiers, so if you’re planning to take to the slopes in Europe and don’t feel too fit, it may pay you to spend a few days in London first.

Beautcamp’s workout is a dynamic style of Pilates from Los Angeles, which has celebrity devotees including Nicole Kidman, Jennifer Aniston, Entourage’s Jeremy Piven, and four Manchester United players.

Named as one of the top five pilates providers in London by the The Evening Standard, Beautcamp has studios in both fashionable Notting Hill, and the serious City of London.

The specialised pre-ski training focuses on improving the strength of all your leg and gluteus (bottom) muscles, with moves like carriage lunges and skating, as well as muscular and cardio-vascular endurance on jump boards, with squats and kick-backs.

UAEasy.com pictureThis regime can also improve bone density, joint stability, and co-ordination.

Because all moves are done using specialised Reformer machines, MD Dominique Day says: “You will also strengthen your core, abs and back, all three of which are essential for skiing.”

What the press says:

“The pace is fast, the moves are tough and the music is high-energy disco....you sense that Joe Pilates himself might just nod and smile.” - Time Out

“Forget any preconceptions about Pilates being gentle and Yogic - the Beautcamp technique makes muscles scream and you certainly work up a sweat.” - Saturday Telegraph Magazine

“Watch out ladies...Pilates just got tough...” - Zest

“If you think Pilates is for girls, let this workout change your mind - and build your fitness.” - Men’s Fitness

“The exercise equivalent of a quickie this put a spring in my step for days after.” 9/10 - Top Sante

“It may be a Pilates based exercise but it’s a fast, LA developed, results-driven version designed to drive up the heart rate as well as hone muscles....as Pilates classes go it’s heretical but I loved it.” 4/5* - Alice Hart Davis , Evening Standard

“....Hot, toned, body, fast” - Tatler Magazine

“Combines pilates stretches with a series of interval training drills… a hot workout” - The Independent

]]> 2008-03-20T18:01:01+04:00 Put the boot in http://www.uaeasy.com/index.php/site/put_the_boot_in/ Feel like a fitness programme that's a real challenge, but great fun? Why not try a bootcamp. There are a few bootcamps in and around the area, which we'll be trying out over the next few months. Other items UAEasy.com pictureFeel like a fitness programme that’s a real challenge, but great fun? Why not try a bootcamp.

There are a few bootcamps in and around the area, which we’ll be trying out over the next few months. If you fancy taking part in one yourself, here’s a couple of options…

One of the companies offering such events is Ignite Fitness and Wellness. They recently relaunched their GI Jane Bootcamp which is a women-only course specifically targeting the typical female problem areas like hips, bums and tums. The bootcamp is held at 9am Sundays, Tuesdays and Thursdays at Safa Park in Dubai and each bootcamp covers a four week period.

The military bootcamps are held at Umm Sequeim and Jumeirah Beach Residences open beaches, Safa Park and Palm Jumeirah Shoreside.

Ignite have regular promotions for taster sessions, special discounts and packages. For details, contact 04 3050844 or visit their web site at http://www.ignite-wellness.com. You can also send an e-mail to info@ignite-wellness.com

Another company offering the bootcamp experience in the Emirates is Fitness02, which provides camps for all levels of experience run by military-style trainers, as well as personal training and other sports events.

You can find more information by calling 04 3951930, e-mail info@fitness02.com or visit the web site at http://www.fitness02.com.

]]> 2008-02-29T20:00:00+04:00 Beach body boot camp http://www.uaeasy.com/index.php/site/beach_body_boot_camp/ There's just time to boot yourself into shape before the 14th, so what are you waiting for? Here's a couple of boot-camp ideas to burn those calories and tone those flabby bits in just 45 minutes. So find yourself an open space, then go for it! Other items There’s just time to boot yourself into shape before the 14th, so what are you waiting for? Here’s a couple of boot-camp ideas to burn those calories and tone those flabby bits in just 45 minutes. So find yourself an open space, then go for it!

First, warm up your muscles by three sets of sideways neck bends, followed by three sets of looking over your shoulder in each direction.

UAEasy.com pictureDo three sets of shoulder raises on each side, rotating each one forward in turn, then repeat the other way, followed finally by three straight up towards the ears with both together.

Straighten arms out to the sides and rotate five times in each direction.

Keeping the body straight ahead, bend sideways from the waist, keeping lower half of the body still. Do five sets slowly and smoothly.

March on the spot for 40 steps, then stretch out your calf and hamstring muscles.

Now for the workout…

Side strides - bound sideways using the largest jumps you can manage. Do 20 metres in one direction, then back. Repeat one more time.

Squat jumps - start off squatting then jump into the air and land back into a squat. Repeat 15 times.

Single leg step-ups - keeping one foot on a bench, step up with the other foot, then down again. Repeat 20 times on each side, then repeat the whole exercise once more

Press-ups - with your hands on a bench, straighten your torso and legs, keeping your shoulders on the same line as your hands. Lower yourself using your arms, while keeping your stomach and thighs tight. Do 15-20 if you can. Rest and repeat twice more.

Triceps dip - Sit on the edge of a bench and place hands on the bench close to your sides on the edge of the seat with your fingers pointing towards your toes. Shuffle your feet away from you until they are both about 50cm from the bench. Lift yourself off and away from the bench and lower your body towards the floor, then back up, but without sitting down again. Repeat 15-20 times. Rest and repeat once more.

Ab crunches on a bench - Balancing your bottom on the edge of a bench, crunch your body into a ball then straighten without touching down. Repeat 15-20 times.

Sprint up - Find a 40m long hill (not so easy) or a flight of 40 steps (easier to find) and run up at 90 per cent of capacity, then walk down slowly. Repeat 6-10 times.

Lunges - take 20 large lunging strides. Repeat 3 times

Half pull ups - (optional...you need to find a suitable rail) find a rail high enough for you to get your arms straight below it. With feet on the ground pull the weight of your body withn your arms towards the bar. Repeat 10 to 20 times. Rest and repeat twice more.

Run for it - run for a full five minutes.

Cool down using the same exercises as for the warm up.

]]> 2008-01-31T20:00:00+04:00 Watch your waist http://www.uaeasy.com/index.php/site/watch_your_waist/ Now that the Eid, Christmas and New Year festivities are over for another 12 months, it's time to take a look at how you measure up. Jo Finzi offers a timely warning on getting back into shape... Other items Now that the Eid, Christmas and New Year festivities are over for another 12 months, it’s time to take a look at how you measure up.

UAEasy.com pictureYour waist measurement is a key factor in keeping your heart healthy. According to US research, even a small amount of extra weight around the middle can be a sign of excess fat built up in the arteries, which increases your risk of a heart attack. The real danger area is a waist of 35 inches for a woman and 40 for a man.

So, for a happy and healthy new year, get the tape measure out, and if the result is not that good, get out and do some aerobic activity.

Suggestion: It’s a perfect time of year for being outdoors, so try out Dubai’s running and biking tracks on Jumeirah beach, left of the Dubai Marine Beach Resort and Spa

]]> 2007-12-31T20:00:00+04:00 Don't skip this chance http://www.uaeasy.com/index.php/site/dont_skip_this_chance/ How many of you have skipped with a rope as children. Easy wasn't it? Have you tried it recently though? Most people would imagine it's for play, not for exercise, but skipping fits right in with other forms of aerobic exercise such as running, swimming and cycling Other items How many of you have skipped with a rope as children. Easy wasn’t it? Have you tried it recently though? Most people would imagine it’s for play, not for exercise, but skipping fits right in with other forms of aerobic exercise such as running, swimming and cycling. In fact, it may be one of the best forms of cardio exercise there is.  It’s also very tough to skip for just one minute if you haven’t done it since childhood!

UAEasy.com pictureFor years, top athletes have been using the rope to condition themselves for their sports. Boxers probably come to mind. But other well-known jumpers are Kareem Abdul-Jabbar (basketball), Arnold Schwarzenegger (bodybuilding), Jerry Rice (football), or Michael Chang (tennis)

So is it for you? Here are several reasons why you might want to give it a try:

It’s inexpensive. You probably have a rope somewhere in your house already. Otherwise, even top quality skipping ropes cost less than Dhs100.

You can do it practically anywhere. A jumping surface like hardwood, rubberised flooring, or very thin carpet is preferred, but any hard surface works fine. Outside, inside, at the gym - anywhere will do.

It burns a lot of calories in a short amount of time. It is estimated that 10 minutes of skipping (at 120 turns per minute) has the same benefit as jogging for 30 minute - so it’s great for busy people.

It’s compact. A rope makes a great addition (or start) to your home gym. You don’t have to spend thousands on a piece of equipment that takes up a lot of space. A rope can fit nicely in a drawer - just don’t forget it’s there!

You’ll notice improvements. Skipping helps build agility, speed, balance, and coordination, while improving your overall fitness level.

You can do it with your family. It’s a fun activity that almost anyone can do. It’s also an easy way to get your whole family exercising with you. Try making a game out of it. How many jumps can you do in a minute? How many jumps can you do without stopping or messing up? What tricks can you do while keeping the rope turning?

Before you get started, first make sure you have the right sized rope for you. When you step in the centre of the rope, the handles should just reach your armpits. This guider will help you find the correct length rope for your height.

Height under 5ft -7ft rope
5ft to 5ft 5in - 8ft rope
5ft 6in to 6ft- 9ft rope
Over 6ft - 10ft rope

Now that you’ve got the perfect rope it’s a good idea to spend a couple of weeks perfecting your jumping technique - the basic bounce step. Remember it’s a skilled movement that takes both coordination and timing. Keep these pointers in mind:

* Hold handles with a firm grip, elbows close to sides.
* Make small circles with wrists while turning the rope.
* Keep torso relaxed, head lifted, and gaze ahead for balance
* Jump only high enough to clear the rope, with light ankle-knee motion.
* During jumping, the rope should skim the surface lightly and your feet should not kick back behind you.
* Always land softly on the balls of your feet.
* Never sacrifice good jumping form for speed!

Skipping programme

Now that you’ve mastered technique, this three-week programme will help you build endurance. Always warm up before you start jumping, either by marching or jogging in place, for about five minutes. Finish each workout with a 5-minute cool down, and be sure to stretch the calves, quadriceps, hamstrings and shoulders.

Week 1: Practice the basic bounce step, using an interval (work-rest) training method. Try to jump and rest at a 1:2 ratio (rest twice as long as you jump, such as 15 seconds jumping and 30 seconds resting). Depending on how quickly you pick it up and how conditioned you are, start with around five to 25 consecutive jumps each work period. Then stop, rest, and start jumping again for a total of about three to five minutes. Aim for three practice sessions each week.

Week 2: As you gain confidence and ability, try to increase the number of consecutive jumps you can do before resting. Use the same interval training method, but this time at a 1:1 ratio (your rest time to be equal to your jump time, such as one minute jumping and one minute resting). Repeat your intervals for a total of five to six minutes. Aim for four sessions each week. By the end of week two, you should be able to jump for two to three minutes non-stop.

Week 3 and beyond: By now, you’ve got the hang of it! You should be able to jump for a few minutes straight without needing a break, keeping a pace around 120 turns per minute (two jumps per second). The goal over the next few weeks is to gradually increase your jumping time (while decreasing your resting time) until you can go for 10 minutes non-stop. Keep jumping rope a part of your workout routine about every other day.

Mastering technique

Now that you’re fit to jump for several minutes, try some of the following speed and jumping techniques to keep challenging your body:
* Increase your speed. Aim for 180 turns per minute (3 jumps per second).
* Switch directions. Instead of turning the rope from back to front, switch its direction (forward to back) for more challenge.
* Crossovers. Cross the rope and your arms in front of your body as you jump through the rope.
* Scissor jumps. Turn the rope as you normally would, but scissor your legs forward and back (like skiing back and forth) to clear the rope.
* High stepping. Turn the rope as you normally would, but clear the rope with a high knee run (bringing one knee up high at a time).
* Jump straddles. Turn the rope as you normally would, but clear the rope with a jumping jack motion with your legs (straddle legs apart then together).
* Freestyle it! Get creative - invent your own jump!

Remember, skipping is an intense, high-impact activity, so it’s not something you’d want to do every day - even though it can be addictive.

]]> 2007-11-30T20:00:00+04:00 Winter wanderland http://www.uaeasy.com/index.php/site/winter_wanderland/ Hooray... the weather's getting cooler, and it's now the perfect time to start a new outdoor fitness regime. Walking is the obvious choice for autumn and winter days. It's easy, and requires no particular level of stamina. Other items Hooray… the weather’s getting cooler, and it’s now the perfect time to start a new outdoor fitness regime. Walking is the obvious choice for autumn and winter days. It’s easy, and requires no particular level of stamina.

UAEasy.com pictureIf you’re a beginner it may seem a tall order to follow a regime of walking twice a day, every day. But the very best way to achieve results - and keep your motivation - is to make exercise a daily habit. A really good way to make sure you fit in fitness is to walk before mealtimes.

If you’ve been a couch potato all summer, here’s a great “learn-to-walk” programme that will give you fast results.

5-minute countdown...
First you need to start with a warm-up. This can be as simple as walking slowly, or you can try this 5-minute routine.

Minute 1: Walk in place.
Minute 2: Do low kicks (alternate legs).
Minute 3: Step from left side to right side.
Minute 4: Repeat low kicks.
Minute 5: Walk in place while raising hands above the head.

First week’s programme...

Follow this simple plan and see how many calories you’re burning off after just one week. Go for it!

Day 1
Walk for 5 minutes before lunch. Walk for 5 minutes before dinner.
You burn: 80 to 100 calories

Day 2
Walk for 7 minutes before lunch. Walk for 7 minutes before dinner.
You burn: 100 to 140 calories

Day 3
Walk for 10 minutes before lunch. Walk for 10 minutes before dinner.
You burn: 180 to 200 calories

Day 4
Walk for 10 minutes before lunch. Walk for 15 minutes before dinner.
You burn: 220 to 250 calories

Day 5
Walk for 10 minutes before lunch. Walk for 20 minutes before dinner.
You burn: 275 to 300 calories

Day 6
Walk for 10 minutes before lunch. Walk for 20 minutes before dinner. Work on increasing your speed--aim to walk a mile in under 20 minutes.
You burn: approximately 300 calories

Day 7
Walk for 5 minutes before lunch. Walk for 30 minutes before dinner. Aim to go 1

]]> 2007-10-31T20:00:00+04:00