Fact box sources (note: conversions are from g is to oz (US) and from ml to fl oz (US). (1) UK Department of Health. (2) USGS. (3) UK Department of Health. (4) UK Department of Health: Sport and Exercise Medicine: a Fresh Approach (2012). (5) McDonald’s, Pizza Hut, KFC (all US). (6) P Lally, European Journal of Social Psychology. (7) US National Health Interview Survey (2010). (8) US The President’s Council on Physical Fitness and Sports: Exercise and Weight Control. (9) Coca-Cola (US), Starbucks (US). (10) UK Department of Health: Start Active, Stay Active (2011) and US The President’s Council on Physical Fitness and Sport. (11) UK Department of Health: Start Active, Stay Active (2011) and www.bootsdiets.com. (12) US National Sleep Foundation (US). (13) UK Government Office for Science: Foresight report ‘Talking Obesities: Future Choices (2007). (14) US The President’s Council on Physical Fitness and Sports: Fast Facts About Sports Nutrition. (15) Drinkaware.co.uk. (16) US The President’s Council on Physical Fitness and Sports: Fast Facts About Sports Nutrition. (17) US The President’s Council on Physical Fitness and Sports: Exercise and Weight Control. (18) AM Williamson and AM Feyer, British Medical Journal (2000). (19) USGS. (20) Fitness Australia. (21) Triathlon: Serious About Your Sport (NHP). (22) Olaf Lahl et al, University of Dusseldorf (2008). (23) JH Stubbe et al, The association between exercise participation and well-being (2006) and various others. Photos: iStockphoto.com and www.sxc.hu. P24 Alen Stojanac. P32 Robert Aichinger. P44 ayeyah. P51 Patryk Choinski, www.patrykchoinski. P54 Pawel Kryj. P57 Sanja Gjenero. P62 Peter Skadberg, www.bmmi.us. P64 Brian Lary, www.facebook.com/BrianLaryPhotography. P67 Thiago Martins, www.pubblicite.com.br. P71 Christa Richert, RGBStock.com, http://www.rgbstock.com/user/ayla87. P76-77 Nathaniel Dodson. P80 Peter Skadberg, www.bmmi.us. P86 Glenn Pebley. P89 Ramzi Hashisho. P90 Stefan Krilla, www.designticket.de. P94 Ramasamy Chidambaram, www.studiorishti.com. P100 Rodrigo Roveri, www.kzulodesign.com. P106 BSK speculator. P113 Jos van Galen. P123 Linden Laserna, www.lindenlaserna. P126 Ramzi Hashisho. P132 Matueusz Atroszko, http://atroszko.pl. P134 Matthew Bowden, www.matthewbowden.com. P139 Jos van Galen. P143 Akbar Nemati, www.dusharm.com.
FROM YOUR ARMCHAIR TO A COMPLETE BODY WORKOUT IN 12 WEEKS
Note: these are targets for the average pizza muncher who has just decided to get out the armchair. It is possible you are particularly strong in one area of your body and you consider the target for a certain exercise too low for you. Once you have completed your trial challenge (see page 29 in Week 2) look at the targets again and decide if you want to raise the one in your strongest area. For example, if you do 28 sit-ups in the challenge when your end target is 30-35 (for a man) you may decide to raise your own challenge target. However, don’t push it and remember any improvement, no matter how small, is significant. The programme is aimed at getting you fit for a Complete Body Workout not just making you a sit-up expert.
(a) Step-ups are for a heart-rate (HR) recovery test. So do step-ups for 2 mins (rough pace of each leg stepping is one per second), then take your heart rate. Have 1 min rest then take your heart rate again. Your heart rate recovery is the difference between the two heart rates.
These are the exercises you will use during your 12-week programme. Read through them and make sure you are comfortable with them as poor technique will lead to wasted effort and injury. Those marked as challenge exercises are the ones you will use in your Complete Body Workout challenge at the end of 12 weeks (see page 4). The description of each exercise is the preferred method but at the end there are ‘High’, ‘Medium’ and ‘Low’ intensity options for each. So, for example, if you struggle with a full press-up try a press-up on a step (medium intensity). If you still struggle then try a press-up against a wall (low intensity). You will slowly build strength so you can return to the full press-up.
Press-ups – challenge exercise (see pages 18, 93).
Works: pecs, triceps, shoulders.
Start with your hands just wider than your shoulders and then lower your chest down to the floor until there is a fist-size distance between your chest and the floor. Slowly push back to the starting position. Your body should remain in a straight line – pay particular attention to the shape of your back. Keep your hips in line and then concentrate on bringing your chest down as this will keep your body straight. High: hands on floor. Medium: hands on step. Low: hands on wall.
Back raises
Works: lower back.
Lie flat on your stomach, facing down, with your arms pointing away from your body (like a plane) with palms down but thumbs slightly turned up. Raise your upper body and legs off the floor so you are balanced on your pelvis. Keep your abs gently pulled in and your bum muscles gently squeezed as this will support your back. Movement up and down should be slow and controlled. High: arms out in front with your fingertips reaching out. Medium: hands by your side with your palms pointing to ceiling. Low: hands under shoulders.
Tricep dips (see page 27).
Works: triceps.
Facing away, start with your hands on a bench or step and positioned just wider than your thighs. Keep your backside close to the bench and, bending from the elbows, lower your body down towards the floor, before slowly pushing back up. Keep your shoulders pulled down all the time. At the bottom of the dip your elbows should go to a right angle and your wrists should stay in line. High: legs straight. Medium: legs bent. Low: sitting on floor.
Wall sit – challenge exercise (see page 84).
Works: quads, glutes, hamstrings and calves. Lean against a wall and lower your body until your legs are at right angles to the floor. Keep your back straight and your abs tight, allowing your legs to take the weight. If it is uncomfortable on your back use a towel or an exercise ball (although this requires a bit more balance). High: legs at right angles to the floor. Medium and low: don’t go as low.
Sit-ups – challenge exercise (see pages 52, 116)
Works: abs.
Lie on your back with your feet flat on the floor and your knees bent. Lightly support your head with your hands but do not pull your neck. Using your abs lift up your upper body so your shoulder blades come off the floor to about 45 degrees. Lift through your upper body and not your neck. The key is getting your shoulder blades off the floor with your eyeline looking through your knees at the highest point. To get the best results keep pulling your belly button gently back towards your spine. High: pull up to 45 degrees. Medium and low: don’t pull up as high.
Front plank – challenge exercise (see pages 34, 103).
Works: abs and lower back.
To get into position place your forearms flat on the floor with your elbows just behind your shoulder alignment and your legs stretched out in a press-up position. There should be a flat line between the crown of your head, hips and heels. Back alignment is crucial and you should maintain the natural curve of your spine by keeping your pelvis centred. Pushing your weight back into your heels can really lengthen your spine. High: press-up position. Medium: leaning on elbows. Low: knees on floor.
Side plank (see page 74).
Works: Side abs, abs and lower back.
To get into position place one hand on the floor with your elbow in a direct line under your shoulder. Your hips should be stacked one on top of the other. Then lift up as if you are drawing away from a flame until your body is diagonal to the floor. As with the front plank the key is body alignment. Your back must maintain its natural curve – lengthen your legs as this will help to keep your back long. High: Balance on feet and one hand. Low: Balance on knees (you’ll have to put them at right angles).
Static lunges (see pages 47, 124).
Works: quads, glutes, hamstrings and calves.
With feet hip-width apart, keep your knees soft and body tall, then take a long step back, keeping your back heel off the floor. Lower your back knee down to the floor and keep your front knee in line with your middle toe. You need to keep your weight pressing through your front heel without allowing your front knee to travel forwards. Keep your pelvis gently tucked under your body. Keeping your legs in this split position raise your body so your front knee straightens, then repeat. The movement should be up and down. High: knee to floor. Medium and low: don’t go as low.
Stepping alternate lunges (see page 129).
Works: quads, glutes, hamstrings and calves. As with static lunge except you return your back leg to the starting position and repeat exercise with alternate legs rather than staying in the split position. High: back knee to floor. Medium and low: don’t go as low.