2408 Apple APR MAY 2016 A4 Bleed 5
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AFFILIATE PARTNER FEATURE<br />
PGPT<br />
Get out more!<br />
By Peter Gaffney<br />
With the good weather fast approaching,<br />
it’s a great time to take your exercise<br />
outdoors.<br />
This is a great opportunity to take in the fresh air and<br />
some vitamin D from the sunshine in your garden or a<br />
local park. The great thing about exercising outdoors is<br />
that it’s free and there’s enough space to do it with<br />
friends to make the experience more fun, and even<br />
competitive. Exercise doesn’t have to be a chore and it<br />
doesn’t have to take up your whole day.<br />
Exercising outdoors can be daunting and we<br />
understand that, so here is our guide to a great<br />
workout, using nothing but your surroundings, your<br />
bodyweight and maybe a mat.<br />
Start off by warming up. By elevating your heartrate<br />
you increase your body’s potential to burn fat, and help<br />
to avoid injury by loosening your muscles. Start with a<br />
jog for a minute, take up the speed for another minute<br />
then flick those heels up towards your bottom. Finish<br />
off with a minute of high knees (knees to chest) and<br />
then a final minute of jogging…make sure you’re really<br />
pumping your arms while you do it.<br />
We recommend interval training. There’s nothing<br />
better at burning calories and keeping them burning for<br />
the next day or two. This type of high intensity training<br />
will trigger the EPOC effect. This stands for ‘Excess<br />
Post-exercise Oxygen Consumption’. During your<br />
recovery period your metabolism is elevated due to<br />
the increased intake of oxygen into the body following<br />
strenuous exercise. This can continue for up to 38<br />
hours following high intensity exercise, meaning your<br />
daily energy expenditure is increased and more calories<br />
are burnt for longer.<br />
Time yourself for one minute and complete the<br />
following: Burpees, tricep dips (using a bench or wall),<br />
press ups, squat jumps, a plank and hill sprints. Repeat<br />
this routine three times. Follow up with a good stretch.<br />
So simple, yet ever so affective!<br />
This routine will take no more than 30 minutes, so put<br />
on your trainers and give it a go.<br />
I guarantee you’ll have a clearer<br />
head, less stress and feel fitter<br />
in no time!<br />
More information about PGPT can be found on the<br />
Blue Pages14-16 in this edition of The <strong>Apple</strong> and on<br />
the website www.pgpt.co.uk.<br />
10 JDOC365 APPLE MAGAZINE
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