Battle Fitness Programme NO.

This I. your chance to get to the

p••k of fitne••' The fO-week
ch.II.nge I. de.'gned for all
levlll. of fltne••, end doe. not
rfHIultw • gymna.'um or .pecial
equipment. All you nee~ is will­
power and the detennination to see it
through to the end.
You have done the fitness tests, and
have a good idea of how fit (or unfit)
you are at,present. Don't forget that
you can make very good progress over
a short period of time.
To win the GrHn ".",t you must be very
fit but e"lyone h. . to .tart somewhere
.nd the", is no , ..son why you cannot
Inc'.... you, own fitnes.. .

The fO-week challenge Runs:

Exercise work-outs: Tuesdayl
MondaylWednesdaylFriday Thursday

4+4+4 15+15+15 15+15+15 15+15+15 15+15+15 2-mile runlwalk

Week 2 4+4+4 15+15+15 15+15+15 15+15+15 15+15+15 2-mile run
level 2 'evenlge)
Week 3 7+7 20+20 20+20 20+20 20+20 3-mile run/walk
~ilerun

4-mile runlwalk
+mile run

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The ideal work-out

The best combination of exercise for most

people is a.roblc training, combined with
Ieotonlc training and flexibility .x.rel....
Ideally, your exercise period would consist of:
, A warm-up (5-10 mins)
2 The aerobic phase (20 mins)
3 The cool-down (5-10 mins)
.4 Muscle strengthening (10-15 mins)
15 Stretching (5-10 mins) /

1 A warm-up
Do light exercises to warm your body up and to
increase the blood flow to the working muscles.
Include soma general mobility e;;ercises that put
your joints through a fu:1 range of movement.

2 The aerobic phase

During this phase you should start very gently
and aim for long. slow. d.t.t.n_ (LSD) rather
than shorter bursts of intense flctivity.
You can walk, jog, cycle, row or swim. Most
people like to jog be<:8use it is convenient and
simple. The target distances for fogging are
shown in the table, but you should decide on
the distance you will do once you have
completed the fitness tests.
The aim is to keep your heart and lungs
working at a good steady rate. Don't be put off
if you cannot achieve the recommended 20-30
minutes at first. but plan your programme
according to how you feel. The aerobic phase is
the most important part of the work-out.
3 The cool-down
Don't just stop after the aerobic phase; continue
to walk around in order to re-circulate your blood
and bring your body back to a normal balanced
state. Some IIQht arm exercises will help to
send your blood, which has pooled in the legs,
towards the upper body and the heart.
Startinll position for the dor..1 rais.: lie Simultaneously rais. your .hould.rs and
in II ,.'axed mann., on your stomach I• • In a stHdy movement then slowly
with your hIInds alonll your bllck and feet lowe, th.", and ,.peltt. Do not forc. your
tog.th.r. should.,. uncomfortably high. .
4 Muscle toning 5 Stretching
These exercises need no equipment (except a Always finish off by stretching your muscles and
pull-up bar. if available) and can be done put your body through a full range of movement
anywhere. Although most of you will want to This will help you to move freely anq to maintain
start at the basic level. you can do more if you a good body po&ture.
wish; your body will tell you when to stop. The
most important thing is to do the sessions at .
least three times 8 week.
The fO-week
Mod.rn life.tyl•• do not .ncourall. the
d.Vfl/OP-m.nt of u.. sort of upper body
swngth d.manded by lOpe worlc II.IId
you mllY find that pull-ups and push-ups
challenge
wfll.". th. hardest ex.rcl..... P.~v.r.,
It Is w.1I worth the .ffortl
MOTIVATOR

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