Body & Fitness

Fitness programme – week eight of April Ieremia loses it!

Catch up with all of April Ieremia's diary entries and accompanying exercise regimesBelow is a guide only of how the week could work for you. oon Tue Wed Thu Fri Sat Sun Cardio 1 Cardio

Catch up with all of April Ieremia’s diary entries and accompanying exercise regimes

Below is a guide only of how the week could work for you.

***Cardio one


As you can see below there are two programs for cardio. The reason for this is to allow those that enjoy running constantly to perform the prescribed session or those still not able to run the full way to perform that one. Remember we are trying to build your aerobic base and teach the body through constant exercise and nutrition to utilise the fat storage for energy. Stipulated number of cardio 1 sessions for the eighth week is: THREE (try not to do them within three days as a recovery of lesser activity is advised).

**Walk/Run Cardio one:

**

Walk     2 minutes light

Walk     2 minutes  medium

Run      4 minutes

Walk     1 minute  fast

Run      4 minutes

Walk     2 minutes fast

Run      7 minutes

Walk     5 minutes fast

Run      8 minutes

Walk     1 minute fast

Run      8 minutes

Walk     10 minutes fast

Walk 2 minutes light (then stretch)

***or if you prefer to run the whole way


Running Cardio 1

Jog      5 minutes

Run     3 minutes  50%

Jog      3 minutes

Run     6 minutes  50%

Jog      1 minute

Run     3 minutes  70%

Jog      1 minute

Run     4 minutes  70%

Jog      1 minute

Run     7 minutes  50%

Run     2 minutes  70%

Run     5 minutes  50%

Jog 10 minutes (then stretch)

Intensities

The intensity for either session should be like a car changing gears. The higher the gear required, the more acceleration you have. Ensure you change the gears of your body when required i.e. 50%-70% running;

oedium walk; A good stride of the legs which is a larger step than normal

Fast walk; A powerful stride with arms swinging straight through the body and leaning slightly forward powering into the movement.

50% Run; A longer stride than a normal one where the body is upright looking to the horizon and breathing is quite heavy.

70% Run; Really striding out, breath is hard to maintain, arm drive is strong and high, body is upright looking to the horizon.

***Cardio two and exercises


Similar to the last program. on the off days that you don’t have the hard session of Cardio 1, you are to perform the required kilometres either running or walking it. For this week the total kms to perform is  16 kms

Exercises (Total for the week) These exercises are designed to build a strength endurance base which in turn will allow the fat to burn more effectively. Try to do a certain amount on a daily basis so it’s not a rush at the end of week to meet the required total.

Step Ups 400 each leg

Lunges 250 each leg

oilitary Press 350 total

Clothes Basket Bent over Row 300 total

Seated Trunk Twist 400 total

Bridge 18 minutes

Sit Up/Hold 115 total

Stretching

Ensure stretching is carried out daily. Ideally sitting at home in front of the tv for around 15 minutes a night. Gaining in flexibility not only helps the internal bodily function, it makes you feel alot better and depletes the soreness from the body at a quicker rate than not doing any.

The stretching you perform with me should be performed daily.

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