At Home Christian Jessen 2014 - 158
RELAUNCH
YOUR
FITNESS
MOJO
Nothing says 'swimsuit' season like resolving to kickstart your workout routine. Just choose an exercise
that's tailored to you - it's half the battle if you love it
POWER-WALKING AND RUNNING OUTDOORS
If the thought of signing up to a gym
fills you with dread, there is a
cheaper, more scenic alternative
- and it's right on your doorstep.
Power-walking and jogging are
probably the least hassle of all
exercise - just throw on a decent pair
of running shoes, some comfortable
clothing and maybe even an iPod
with a personalised playlist to help
you get motivated, and you're away.
Just remember to warm up
thoroughly by stretching your muscles
before you run and cool down with a
five-minute walk or light jog at the
end of your workout - this should
help you avoid injury. In terms of
losing weight, you can expect to burn
around 472 calories per hour of
power-walking (based on a 10st
woman), while jogging at 11mph will
burn roughly 1,062 calories per hour.
Think of that in terms of your
recommended daily intake of 2,000
calories per day (2,500 for men) and
the benefits become obvious. What's
more, running gives your body an
158 | JULY 2014
all-over workout - not just your legs!
It'll improve your cardiovascular
health, lower blood pressure and can
even slow down the ageing process.
Regular runners are less likely to
experience bone and muscles loss or
contract the bone disease osteoporosis
as they age because their bones are
strengthened by the demands exercise
places on their bodies.
IS IT FOR ME? If you're on a
budget, walking and running cost
nothing (apart from trainers) and
therefore are a great, free way to
keep fit. It's also flexible in that you
can fit it in as and when it's suitable
for you - around working hours and
childcare. You're not fixed to a
specific class that's held at a certain
time of day. It's also great if you
have a running buddy to go with.
FIND OUT MORE: Work towards
a charity run such as Race For Life
- held all over the UK. Visit www.
raceforlife.cancerresearchuk.org
'REGULAR RUNNERS
ARE LESS LIKELY TO
EXPERIENCE BONE
AND MUSCLE LOSS OR
CONTRACT THE DISEASE,
OSTEOPOROSIS, AS THEIR
BONES ARE STRONGER'
http://raceforlife.cancerresearchuk.org
At Home Christian Jessen 2014
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