Countdown to Christmas Fitness Plan Part 2

November 22, 2011

If you're following our Get Fit for Christmas workout, you will already have seen the set of body weight exericises that will help with toning. But cardiovascular work should also form a major part of any workout to keep the fat levels low and to ensure your heart is in prime condition. On the days when you are not doing the body weight workout, train for cardio! Aim for a total of 30 minutes each day, but this could be split into three 10 minutes mini workouts.  Try power walking, running, swimming or cycling.

During the 30 minutes of cardio exercise it is important to challenge your body so try doing interval training. For example, when power walking, walk fast for one minute, then at a normal pace for one minute and keep repeating this pattern. As the weeks go by you can cut down the recovery time, that is, reduce the time you walk at a normal pace, thus increasing the time that you are walking fast. The same can be done with running, swimming and cycling.

Essential warm up and cool down

(Thanks to Naomi at Norma Ann Photography, Glasgow, for the photographs)

Before cardio exercise follow this sequence of mobilisation moves: 

• Ankle rolls
• Walk on spot
• Hip rolls
• Arm circles
• Knee ups
• Jog on spot

Post cardio exercise stretch out:

Standing or lying on side quadriceps

Standing side step abductor

Standing hamstring

Standing calf

Standing shoulder stretch

Neck stretch

For many people, it is beneficial to have personal assistance with exercise plans. Nexus Coaching can help with personal training. Please do call or email us for a chat about your fitness goals or any questions about this plan.

Look out for the next blog that focuses on Optimising Nutrition for Christmas Fitness