Wealden Times | WT179 | January 2017 | Health & Beauty supplement inside

WT Health & Beauty Supplement sponsored by
Less is more
Paul Burnside from Sencio Community Leisure
explains that endless hours in the gym don’t always
achieve the desired results, and that there are
more options available to suit different people.
Make it fun - If you’re not the biggest gym fan, then
fear not! Exercise classes and team sport can be fun
and sociable, and even going for a walk can be hugely
beneficial. Doing something you enjoy means it doesn’t
become a chore, increasing the chances of keeping it up.
Step by step – It’s better to start small, especially if
you’re not used to exercising regularly. It’s far more
effective to take small steps and gradually build from
there. For example, try a 10 or 15 minute workout
and increase the time gradually. If you haven’t
exercised for a long time, visit your GP first.
Make it happen – Lack of time isn’t an excuse. Try to
think of exercise as an integrated part of your lifestyle,
not something you’re doing because it’s a certain time
of year! Once you have kick-started a fitness regime,
you’ll feel confident and comfortable to progress.
Ask the experts – Don’t be afraid to ask for advice. Gym
instructors are around to help.
Here are a few of Paul’s favourite exercises. Give them a go!
• Take to the bike or rowing machine for 10 minutes.
• Press-ups for 30 seconds followed by a
60 second rest, repeated four times.
• The plank is a great exercise for developing core
strength; hold the position for 30 seconds followed
by a 60 second rest and repeat four times.
• Ask an instructor about kettle bells. They
come in various weights and can be used
for several really effective exercises to
build upper and lower body strength.
Paul is a Wellness Manager at Sencio Community
Leisure in Sevenoaks. For further information
go to sencio.org.uk call 01732 865665.
Feel the burn
Personal Trainer Meg Raraty-Squires gives
us an intense mini workout to get you up
off the sofa. No equipment is necessary
– just some music to get you going.
Roll down & walk out – Standing tall, begin by rolling
your body down through the spine one vertebra at a
time until you are able to start walking your hands
along the floor. Keep going until you end up in a
plank position (the clue is in the name here – don't
let your hips drop to the floor, think plank of wood).
Keep your tummy pulled into your spine and shoulders
directly over your wrists. Then slowly walk your hands
back towards your feet until you can roll back up to
standing. Repeat this five or six times to get warmed up.
Start to fire it up – Continue with the same exercise,
however, start to pick up the pace. When you arrive
in plank position take it into a pushup. Elbows stay
as close to the side of the body as possible as you
lower your chest to the floor. Exhale to push back up.
Take this movement onto your knees if you need to.
Then continue rolling back up to standing but this
time add a jump at the top. Repeat 10 – 15 times.
Mountain Climbers – It’s time to get that heart rate
up. On your last repetition of the above exercise stay
down in a plank. Then bring one knee at a time up
towards your chest gathering pace. It should feel like
running vertically up a mountain but be sure to keep
in a perfect straight line from shoulders to ankles
and tummy sucked in. Do this three times for 45
seconds each time being sure to rest in between.
Squats – A super simple yet super effective exercise.
Stand with your feet shoulder width apart and your
weight in your heels (imagine lifting your toes up
to the ceiling). As if about to sit down, take your
bottom down towards the floor so that your legs are
at 90 degrees. Exhale to push back up. The biggest
secret to doing a squat correctly is to start squeezing
your bottom at the lowest point of the squat and
continue as you stand up. Repeat 20-25 times.
Plyometrics – Exactly as above but this time, rather than
just stand up, try and jump up from the squat position
and land softly back into the squat and repeat. Think
as if you’re trying to hit your head on the ceiling with
each jump. Use your arms for momentum. Plyometrics
(jumping) is a great way to get the heart rate up.
Isometric hold – On your final squat jump,
when you land try and hold the squat position
for 30 seconds then do little pulses up and
down for another 30 seconds to finish.
Meg Raraty-Squires is a Personal Trainer offering
health, fitness and nutritional advice. To get in contact
visit megraratysquires.co.uk or phone 07815 503661.
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