(Content by Phoenix – originally published in The Telegraph Magazine)
14–Day walking workout: Personal Trainer Jim Stubbs sets the pace
For many of us, fitting exercise into our lives is a hard thing to do. But if you regularly exercise, you still find time for all the other things you need to do and you feel better when you’re doing them. One time you can guarantee you’ll have the freedom is when you’re on holiday. If you can find time for exercise while you are away you are more likely to carry on when you return.
So, rather than trying to go from zero to hero in two weeks, start light and just make sure you do it. That’s the important thing at this stage. The programme shown here is something that will help ease you into exercise if you haven’t really done structured exercise before or have been out of action for a while. Remember that we are not aiming for Olympic athlete status here, just looking to increase the heart rate a bit and get the blood flowing. It will increase your metabolism (the rate at which you burn calories), keep your joints fluid and help stave off some of the extra pounds that holidays traditionally add. There are also some basic stretches, which will help you at the end of each session. Each one should be done three times and held for 20-30 seconds.
Calf stretch
Stand on the edge of some steps or a road kerb and drop one hell off the edge, gently pushing down until you feel the stretch in the calf. Repeat on other leg.
Hamstring stretch
Find a wall or bar somewhere and raise one leg up to rest on it, making sure to keep your hips square. Gently push forward from the hips until you feel the stretch in the back upper part of your legs (hamstring).
Lower-back stretch
Lying on your back, pull your knees towards your chest until you feel the lower back stretching out if you want to, you can gently rock.
Chest stretch
Stand with your feet shoulder-width apart and arms bent at 90 degrees with the elbow at shoulder level, fingers pointing up in line with your ears and palms pointing forwards. Pull your shoulder blades together and push the chest forwards to feel a stretch in your chest muscles.
Neck stretch
Find a chair or wall to sit on and keep your spine tall and straight. Gently tuck your chin in to your chest and try to lengthen the neck. Gently pull your shoulder blades down and backwards to create a deeper stretch.
The RPE (Rate of Perceived Exertion) scale is used internationally to help you assess how hard you are working. I refer to it in this workout, so to help you understand your body better, here it is:
RPE scale
0 – Nothing at all
1 – Very weak
2 – Weak (light)
3 – Moderate
4 –
5 – Strong (heavy)
6 –
7 – Very strong
8 –
9 –
10 – Extremely strong (almost max)
Day 1
Depends how long you have travelled, but you are probably a bit stiff, so just take half an hour out to go for an easy stroll around the area. Not only will you get a good idea of what’s about, but you’ll also feel a lot better when you get back. Take another 10 minutes to stretch your legs and back to get totally relaxed – if there are two of you, you can stretch each other.
Days 2-5
These four days are key to getting into the swing of things. Many people find that when they are on holiday the best time to get active is first thing in the morning before it gets too hot or you lose the willpower. Another real advantage is that you won’t have much food inside you so your body will be using stores of energy already in there – also known as fat. There’s nothing like a brisk walk in the morning before everyone else is up – you’ll see where you are staying in a new light and walk off the hangover before breakfast. When I say a brisk walk, I mean a pace that increases your breathing rate. You should still be able to hold a conversation, but you should feel as if you are working at about an RPE of 2-3 and that you are forcing your legs to move quicker than they normally would. Squeeze your buttocks as you walk along for added effect. Thirty minutes worth is plenty at this stage and if you take another 10 to stretch again, you will feel refreshed and relaxed and ready for the day ahead – whatever it holds.
Days 6-7
Now you have established a pattern, it’s time to raise the bar a bit. Over the next few days you should gradually increase the time you are out. Even if it’s only by two or three minutes each time, you will be walking further and faster by the end of the first week.
Next week: increasing the pace.
Jim Stubbs is Director of Phoenix Exercise and Life
(londonspersonaltrainers.com)