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Clitheroe Advertiser & Times, October 26th, 2000 11
Clitheroe 422324 (Editorial), 422323 (Advertising), Burnley 422331 (Classified),
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Get into shape for Christmas!
that little party dress, men want to appear dashing beneath the mistletoe. But how often in the past have
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the office do, or on Christmas Day itself, and realised you look
overweight? For those who want to avoid such dejection this year, now is
the time to act. Louise Hurley, a group health
and fitness trainer for nationwide health club chain LivingWell, says those who follow a proper exercise programme will begin to reap the rewards after around six
weeks. She says: "You should start to
see differences in your body and, hopefully, your clothes will feel a bit looser. You will also have more energy and will feel more confi dent in yourself." Exercise
Louise says those who want to
get fit should aim to exercise around three times a week with
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rest days in between — and this should become part of your
lifestyle. You can choose to get fit, she
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says, by either going to the gym or devising an equivalent routine of non-gym exercise. In either case, you must begin slowly and graduallybuild up the intensity of
your work-outs. One of the advantages of going
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to the gym is that a professional can devise for you a programme- which is tailored to your own fit ness level and goals. Here is a typical work-out. Step 1, warm up: This gets the
body, and the mind, ready for exercise. You might spend between three and 10 minutes pedalling on an exercise bike at a very low level. You should not be out of breath and should be able to hold a normal conversation. Step 2, stretch: To prevent
injury and improve mobility and flexibility, you should stretch
on y o u r if4.5IUI &
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your leg, back and chest muscles. Usually do 10 to 20 seconds on
each muscle. Step 3, cardiovascular: Get that
body working! The length of this stage depends on fitness — it usu ally lasts between 20 to 40 min utes, but you might begin with 10 minutes if you are unfit. You will perhaps go on a treadmill or on a bike at a slightly higher intensity than that used in the warm-up. You should reach the point where you can talk in short sentences,
but not chatter. Step 4
your body’s appearance and tone , weights: To improve
up. Women will not gain muscle by using weights and this section
will help females over 45 slow down osteoporosis. You would probably do 20 to 30 minutes of weights, working on the legs,
chest, back and arms. If a man wanted to become bulkier, he could gradually build up to heav
ier weights. Step 5, cool down: Brings down
the heart rate after exercise and gets the blood pumping round your body again. You might spend five to 10 minutes gently
pedalling on a bike. Step (I, stretch: A final, slightly
longer stretch for the legs, chest, back and arms. Do 30 to 40 sec
onds on each muscle. Those who don't want to go to
the gym — or want more variation in their routine - can devise a similar programme, which will ideally involve doing 20 to 40 minutes cardiovascular work
three to five times a week. Pick activities you enjoy, like dancing, swimming, walking or
i □ WORKING OUT:Stting hito shapenowwillhelpyou tackle Christmas with confidence. cycling, and set yourself goals to
work towards. Louise says: "If you are going
breath. "If you go jogging, you could
set yourself a route and start off by jogging for a while, walking when you feel tired, and then jog ging again. Your eventual goal might be to jog the whole lot. "With swimming, try to
increase the number of lengths you do without stopping. "Remember to include a gentle warm-up and stretches before
beginning and to do a cool-down and stretches afterwards.When you slip into that currently too- tight Christmas party outfit, it will all be worthwhile.”
FIREPLACES & FIRES FOR EVERY HOUSE AT
for a walk, pick the pace up a bit from what you normally do, so you maybe feel a bit out of
SEptif3& S& wm:
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i l HRISTMAS is a time
to sparkle. Women want to look slinky in
you seen photographs snapped at . ? -
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