THE ZONE

➠
HOW TO STICK TO YOUR FITNESS PLAN
the zone's 5-Step Guide
Check with your GP or practice nurse that it’s okay to exercise
(in almost all cases it is) and then set out to make some gradual
changes that will still bring you results within weeks.
n Create a vision
If you were out of your routine and got
fit in the spring, it’s easy when you’re
back at work and in your old ways to
forget what you may have achieved.
Create a clear vision in your mind of
where you want fitness to take you
and what will help you achieve your
goals. Writing down what you want to
achieve as if you’ve already achieved
it, and creating ‘mood boards’ with
pictures of how you want to look and
feel, have been proven to increase
your chances of success.
n Exercise in the morning
Google ‘habits of successful people’
and you will find exercising in the
morning listed as one of the top
habits. But when it comes to the
physiological effectiveness of exercise,
many studies have found that late
afternoon is actually the best as this
is when your body temperature is
WALK DON’T RUN
Bodies such as the British Heart
Foundation recommend walking
10,000 steps a day, measured using a
pedometer. Most of us walk between
3,000 and 4,000 steps a day
anyway, so reaching 10,000, or
around five miles, is a realistic
and achievable goal. If you
weigh in at 11st (70kg),
you’ll burn 440 calories by
walking 10,000 steps briskly
(3.5mph). If walking to work
isn’t an option, take note, a
2007 study found that the
train is best, with train users
walking an average of 30 per
cent more steps a day, and four
times more likely to walk 10,000
steps per day than car commuters.
optimum. However, the case for
morning workouts includes the power
of getting it done, and other research
shows the morning as the most
effective workout time for our body
clock (circadian rhythm). According
to the American College of Sports
Medicine, working out in the morning
will also help you sleep better at night.
n Join a group
Scientists at Oxford University
studying a group of rowers found that
group exercise can release the happy
hormones, endorphins, making you
not just happier, but more effective
as you exercise. Group exercise, such
as aerobic and studio classes, is a
great way to get started in fitness,
distracting you from discomfort and
making you accountable. Of course, in
recent times, this moved online which,
for newbies, has a lot of advantages
such as getting you used to working
Fit made simple
Many people feel overwhelmed
by the concept
of getting fit, thinking
they have to make big
changes and completely
overhaul their lifestyle.
To make fitness progress,
adopt the simple rule of
making small changes
every week. In week one,
you could go walking
three times – a great start
for heart health. In week
two, you could add some
leg strength with
repeated sets of 8-10
lunges. In week three, for
a strong core, try doing
the plank every other day.
Support your body on your
elbows and toes, and lift
up. Make your back long
and straight like a plank.
Keep your neck in line with
the spine and belly button
drawn in as you contract
those deep core
abdominal muscles. Hold
for 30 to 60 seconds.
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