So you’ve finally decided to get off your couch and start taking your health seriously – good for you! Yes, it’s possible, even if you haven’t exercised since your schooldays. But before you jump straight into it, it’s important to make sure that you’re equipped – mentally and otherwise – to tackle the task. No expensive gym membership needed – all you need is a neighbourhood park in Singapore.
For starters, make sure you have a pair of quality running shoes and a good sports bra. Also, download a good running app, which should track the time taken to run and the distance covered. We recommend Nike+ Running.
Next, make sure you are consistent – commitment and dedication are key. Keep your eye on the prize and don’t skive on your exercises.
Finally, remember to not overdo things and injure yourself – you’ll end up feeling discouraged.
Day 1 – Walk
Start small by walking 2.4km. This will give you an idea of the distance you’ll be working towards.
Day 2 – Interval training
Walk at a comfortable pace for two minutes, then jog slowly for one minute – you should be just slightly out of breath at the end. Repeat this three-minute cycle seven times, without resting in between.
Day 3 – Body-weight exercises
Do five squats, followed by five forward lunges on each leg, and end with five lateral (side) lunges on each leg. Repeat the set five times, with a one-minute rest between each set.
Day 4 – Interval training
Walk leisurely for 90 seconds and jog slowly for 90 seconds. Repeat this cycle seven times.
Day 5 – Interval training
It’s time to up the intensity! Your body adapts to exercise, so increasing the intensity will ensure progression in your exercise routine. Today, walk for 90 seconds, jog for 30 seconds, then sprint for 15 seconds. Repeat this cycle eight times.
Day 6 – Rest
Day 7 – Body-weight exercises
Today, do a set of seven squats, lunges and lateral lunges. Repeat five times, resting for a minute between each set.
Day 8 – Interval training
Brisk-walk for four minutes, then jog slowly for four minutes. Repeat this cycle three times.
Day 9 – Interval training
Brisk-walk for one minute, jog slowly for another minute, then sprint for 30 seconds. Repeat this cycle eight times. The sprints intensify your exercise routine, allowing your body to push and improve itself.
Day 10 – Cardio + body-weight exercises
Time to spice things up by combining cardio with body-weight exercises. Jog slowly for two minutes, do five squats and five forward lunges on each leg, then walk for one minute. Repeat this cycle five times.
Day 11 – Rest
Day 12 – Interval training
Jog at a comfortable pace for six minutes, then brisk-walk for two minutes. Repeat this cycle three times.
Day 13 – Interval training
Complete three sets of an eight-minute slow jog plus two-minute brisk walk.
Day 14 – Interval training
Jog at a comfortable pace for 10 minutes, then brisk-walk for one minute. Repeat this cycle three times.
Day 15 – Race day
Go forth and conquer! Today, you should be able to complete 2.4km without stopping. Remember to jog at a comfortable pace – you’re not competing in the Olympics!
Expert source: Gavin Watterson, celebrity trainer at Ultimate Fitness Performance Studio
By Liu Kai Ying, Her World Fit & Fab, Issue #3 201