The 10-Week Intelligent Fitness Challenge (with a foreword by Tom Hiddleston): The Ultimate Workout Programme from Hollywood’s Most In-demand Trainer

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As previously stated, this 10-week workout plan is a good starting point for anyone willing and dedicated enough to change their body and their lifestyle. Remember that workouts alone do not lead to weight loss or muscle gain – you must make sure to eat enough and eat healthily too. It’s possible to completely transform your fitness levels in 10 weeks. This is because running is an aerobic exercise, which improves your body’s cardiovascular system. The best news is that the biggest benefits happen to those with less running experience. This type of vigorous but steady exercise has also proven to help us live longer. A study of 20,000 people in Denmark over 30 years found that those who ran lived on average six years longer than those who didn’t. The biggest benefits came from running between an hour and two and a half hours a week, at a comfortable pace – exactly the amount you’ll be running with either training plans. Here’s how to get the most out of your running and your 10k challenge… What is the 10 weeks to 10k challenge? The plan also includes set rest days, which are equally important. “Taking rest days gives your body time to absorb your training and recover,” advises Lorna North, founder of Queen of the Mile fitness blog. “Getting a good night’s kip is also crucial, as the body grows stronger and rebuilds damaged muscle tissue when you sleep.” Why should I set a running goal?

A year later, the same journal did another study comparing the muscle activation between a Smith machine bench press and a free weights bench press. The results showed that the free weights bench press led to more muscle activation and thus would be a better workout for upper body muscle development ( 2 ).

Start in pushup position, hands directly below your shoulders, feet slightly wider than hips-width apart. Now lift your right foot off the ground and place it just outside your right hand. Bend your right knee as you do this and try to keep your left leg straight. Feel the stretch along your hips, then return to plank position and repeat on the other side. Thats 1 rep. SAMSON LUNGE Lie with your belly and chest on an incline bench set to a 40-degree incline, holding dumbbells in both hands, arms hanging naturally. Squeeze your shoulder blades, then pull the dumbbells up toward your lower chest, aiming to drive your elbows as high as possible. Lower the dumbbells with control. That’s 1 rep. Do 3 sets. KETTLEBELL SWING

With the help of Jessica Ennis-Hill, we’re launching a running challenge for all ages and fitness levels. To help you run the distance, we’ve created a tailored training guide for both beginners and improvers. These will help anyone and everyone reach the 10k distance. If you need a ‘finish line’ to aim for, you can sign up to the Vitality London 10,000, which takes place on 28 May, where Jess will be cheering you on. Can I join even if I’m a complete beginner? During each set, do reps for 30 seconds. Rest 60 seconds after each set. Rest 60 seconds between exercises. Aim to do as many reps as you can during each set, but focus on form first. SINGLE-ARM SQUAT TO PRESS One study published in 2018 went on to suggest that if people are really looking to lose fat, they should aim to double the times suggested by the CDC and WHO ( 5 ).

A recent BBC2 programme, ‘ Famously Unfit for Sports Relief’ saw four celebrities take on a running challenge across 10 weeks. They went from being unable to run for more than five minutes to completing a running obstacle race and improving their fitness levels by 25%. Grab a medium-heavy looped resistance band and set it up around a post of some sort so it’s at shoulder-height. Kneel facing the band, thighs perpendicular to the ground, and grab an end of the band in each hands. Move away from the band enough that there’s tension on both ends. Squeeze your shoulder blades, then bend at the elbows and shoulders, pulling the band toward the bottom of your chest. Pause when you thumbs touch the bottom of your chest, squeezing your shoulder blades. That’s 1 rep. Do 3 sets. CLOSE-GRIP PUSHUP

In 2009, a study by the Journal of Strength and Conditioning Research revealed that free weight squats led to a 43 percent more muscle activation than when using the Smith machine to do the same exercise ( 1 ).If you have some running experience, try our improver’s plan. It includes four runs per week and helps you build on your stamina. You’ll master the art of ‘threshold running’ – running to about 80-85% of your maximum effort or pushing yourself to the edge of your comfort zone for short periods. It takes time to learn but makes a huge difference to your running results. How do I get started? Rest time between each workout is 30 seconds but you can increase it to 60 seconds if you feel like you need the extra time.

Yes, it can. An important distinction to make is that all workouts, be it through free weights, body weight or via gym equipment can help you lose weight and gain muscle. However, if you want to get super ripped, using weights will give you better results. This information has been compiled from the latest evidence-based research available regarding exercise and health coaching in Parkinson’s disease. It is anticipated that knowledge is delivered at a fast pace and is suitable for tertiary qualified health professionals with skills in assessment, clinical reasoning and treatment planning. It is assumed that all attendees have completed the Level 1 content.The World Health Organization advises that healthy adults should aim to perform 75 minutes of intense exercise or 150 minutes of moderate exercise each week . A comparison of muscle activation between a Smith machine and free weight bench press (2010, pubmed.ncbi.nlm.nih.gov)