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The four-week fitness programme: Get set for Week Two!

Last updated on: November 11, 2013 11:32 IST

The four-week fitness programme: Get set for Week Two!

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No one said losing that flab was going to be easy. Since last week however, fitness expert Brinda Sapat has been making it fun in this weekly column, taking you through a fitness regime one week at a time. 

If you haven't already started, you can read the first column here and start working out.

Here's the second in the series of four weekly columns on staying fit.

Last week we ran the first of the four columns by fitness expert Brinda Sapat. (See here) The exercise levels during the first week were moderate and helped get you and your body comfortable to the activity.

This week, Brinda Sapat adds intensity to the workout. Over to her:

Great job on finishing week 1!
Spicing up the workout now, you will be adding intensity and starting to push yourself.

Interval walking

Last week you walked non-stop for 30 minutes. This week high intensity intervals will spike the fat burn.

Your interval patterns:

Day One and Two: 10 min brisk walk - 10 min jog - 10 min walk

Day Three and Four: 10 min brisk walk - 10 min jog - 3 min sprint - 7 min walk

Day Five: 10 min brisk walk - 5 min jog – 5 min sprint - 5 min jog - 5 min walk
Round off with some stretches.


Image: Rise up and shine! We are now in Week Two of the four-week fitness challenge.
Photographs: Gary Hershorn/Reuters

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The four-week fitness programme: Get set for Week Two!

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Strength Training

Do these exercises four days of the week

Day One and Three

Push ups

Hold yourself up in a plank position. Place your arms wide apart. Lower down by bending your elbows and getting your chest towards the floor. Then squeeze your chest muscles and push up into plank again. Do 2 sets of 12-16 reps.



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The four-week fitness programme: Get set for Week Two!

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Lift and Fly

Lie face down on the floor with your hands out to the side at shoulder height. Raise your upper body till the chest clears the floor while simultaneously raising your arms upwards as if you are flying.

Squeeze your shoulder blades and slowly lower. Maintain a neutral head and neck position all through.

Do 2 sets of 12-16 reps.


Image: Lift and Fly

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The four-week fitness programme: Get set for Week Two!

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Lateral Raises

Stand, holding dumbbells (or bottles filled with water) at your thighs, keeping your elbows soft. Raise both arms to the sides till they are in line with the shoulders. The wrist, elbow and shoulder must all be in one line. Lower down. Do two sets of 12-16 reps.


Image: Lateral Raises

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The four-week fitness programme: Get set for Week Two!

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Pull Ups or Bent-over Rows

Choose from either of the two.

Pull Ups

Hang on a bar. Pull yourself up by bending your elbows. Slowly lower.
Do 2 sets of 12-16 reps

Bent-over Rows

Stand in a lunge- bent over position. Hold the dumbbells (or water bottles) down by your sides. Bend the elbows and lift the weights towards your waist and lower down. Imagine yourself picking up two heavy suitcases.

Do 2 sets of 16 reps.



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The four-week fitness programme: Get set for Week Two!

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Plank

Refer to Week One but do two sets this week

Reverse Plank

Refer to Week One but do two sets this week

Stretch out your chest and front of the shoulder by linking your fingers behind your back and raising your arms as high as possible behind you. For stretching abs and back refer to Week One.



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The four-week fitness programme: Get set for Week Two!

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Day Two and Four

Squats

Stand with your feet hip distance apart. Extend your arms in front of you at shoulder height. Slowly lower your body by bending your knees and pushing your hips back, being careful not to let your knees go forward.

Try to get your thighs parallel to the floor. Then press the heels into the floor and come up to standing without locking your knees. Do 2 sets of 16 reps.



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The four-week fitness programme: Get set for Week Two!

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Heel Raises

Stand with your toes facing forwards. Come up on your toes getting your heels off the floor. Then lower down and just before your heel touches down, lift up for the next rep. Do 2 sets of 16 reps.



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Lunges with Knee Lifts

Take a large step forward with your right leg. Bend both your knees and lunge down towards the floor maintaining a straight torso. As you come up, lift up your left knee, and then go back into the lunge. Do 12- 16 reps and then switch legs. Do two sets per leg.



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Oblique crunches

Refer to Week One, but do two sets this week.

Swimming

Refer to Week 1 but do 2 sets this week.

Stretches:

Stretch out the thighs by doing a toe reach in standing/sitting/lying down position.

Lie on your tummy and pull the heels into your hips to stretch the front of the thighs.

Lie on your back and pull your knees into the chest to stretch the glutes.

Place your hands on a wall in front of you. Take a few steps back and lean into the wall, pressing your heels into the floor and feel the stretch in your calves.

For stretching the obliques and back refer to Week One.

Some soreness and ache post workout is normal. If you have any acute pain, stop immediately and consult your doctor before resuming.



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Food

The change for this week is to try to stick as closely to the following diet.

Breakfast:

Bowl of cereal, whole grain toast, egg white/low fat cheese and a fruit
Tea/coffee taken black or with skimmed milk and minimal sugar

Mid-morning:

Fruit/ handful of nuts or dry fruits

Lunch

Chapatti and veggies, dal and small portion of rice/ wholegrain sandwich with a low fat filling of your choice.

Evening Snack:

Low fat yoghurt/ raw veggies with low fat dip/ fruit
Tea/coffee taken black or with skimmed milk. Skip the sugar in the evening.

Dinner:

Must be eaten at least three hours before bedtime.

Soup, salad and lightly cooked chicken/fish/lentils with one small serving of wholegrain bread/whole-wheat pasta/brown rice.

Drink enough water through the day.

By the end of this week you should:

  • Feel lighter
  • Have a clearer complexion.
  • Feel happier!

Please check with your doctor before beginning the exercise programme.
This programme is designed for people who are currently not doing any exercise. If you are working out, the programme may not prove as effective.


Image: There's nothing better than a bowl of cereal to kickstart your morning.
Photographs: Jorge Barrios/ Creative Commons
Tags: Chapatti

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