Time to map out a plan for Villa's future
- Says blogger Matthew Turvey
Training with the Grand Old Duke of York
Monday 13th February 2012, 2:36PM GMT.
Hi I’m Adam and I run At Home Fitness in Wolverhampton. I’m taking over the reins from Jamie to bring you the latest health and fitness advice for 2012.
This post will focus on how to get the most out of nature’s subscription-free treadmill, the great outdoors. As we drift out of the dark snowy evenings and begin to look forward to lighter warmer ones it’s easier to think about donning trainers and hitting the streets or park.
On first thought you’d probably relate running up and down a hill numerous times with a regime that includes eating raw meat or being yelled at by a Sergeant Major. In actual fact it can be a more fun and interesting way of burning a load of calories, whilst vastly improving your fitness as well as benefiting nearly all sports.
So what do you need? Simply, training shoes and a hill. A stopwatch is also useful. (I’m assuming you’re already wearing clothes!) The Hill doesn’t need to be Everest-style steep but should be a challenge. Depending on your fitness levels, try a pavement hill first and in the future you could try an off-road hill as a progression.
If you’re not using a stop watch choose a hill that takes roughly 60-120 seconds to get to the top. Run up the hill as fast as you can at a sustained pace, i.e. don’t start at the bottom like a Hare and reach the top like a Tortoise. The pace should be even. Jog slowly or walk down, rest 30 seconds, then go again.
If you’re trying these for the first time look to do four repetitions (runs) up the hill. If you’re used to running, do six repetitions and skip the 30 seconds rest at the bottom. Make sure you do an adequate warm up beforehand and at the end have a good cool down and stretch.
Enjoy!
Adam Coley is a Personal Trainer with At Home Fitness based in Wolverhampton & Dudley. To read more fitness advice and about what he does go to www.athomefitness.co.uk
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