A safe and simple way to strengthen your leg muscles and burn fat.
25 January 23
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Take it slowly, come to the gym 2-3 times a week and be patient as you work towards your goal.
Choose 3 of the 5 exercises below which use different parts of the body for a great workout.
Aim to complete 3-4 sets of 10 repetitions of the following exercises, and rest for 45-60 seconds between each set.
Be sure to choose a weight that provides a comfortable challenge as you start.
Hit the treadmill, bike or rower and aim to move for 10-15 minutes at a pace you feel comfortable with.
Record your total distance and as you build up your fitness, aim to push yourself a little bit more during this time and beat your previous best or exercise for a little longer.
Pick any cardiovascular machine - Treadmill, Bike, Rower – and aim to move for 5 minutes at an easy pace, to reduce your heart rate before completing your session.
This is the number of times you do an exercise before you stop for a rest.
Sets are simply groups of repetitions.
So 10 press ups, followed by a rest, followed by another 10 press ups is two sets of 10 reps.
Enough to make the move challenging. Each repetition should go at the same speed.
If you feel like you are slowing down, it’s time to stop.
Pushing yourself until you can’t do anymore, is useful to build muscle bulk, but not so much for strength training.
The general rule is that using a weight that allows you to get through one to five repetitions will help to build up strength.
If you are training for fat loss try to keep your rests to less than 1 minute.
For strength and muscle rest for between 90-120 seconds.
At Active Northumberland you can book an ELEVATE fitness pathway session with one of our expert health and fitness team for a more tailored programme.