Going for gold

 

Did your get up and go, get up and go?

So what have been your highlights and downfalls this month?  Did you stick to your goal?  Did injury or illness get in the way?  Or did your ‘get up and go’, get up and go – without you? Do share on the wall for ‘Get up and Go’.  What next? If you are looking for a structure and targets to take you forward to better health, wellbeing and fitness read on.

To help you on your way, and in keeping with the Olympics this summer, I’ve drawn up a scheme I’m calling “Going for Gold”.  It goes like this:  Decide what level you are at now and step it up over the month so you can tackle the next level the following month. By the summer you will be in fab shape.

Warm  Up

Level 1   for those new to getting fit or returning form injury or ill health. Aim by the end of the month is to be doing something 3-5 times a week of 30 minutes.

To start you off you can do 3×10 minutes a day then try 2x 15 minutes and work up to 30 minutes.

Starting blocks

Level 2  for those who have a baseline fitness.  Aim by the end of the month is to be doing something 5-7 times a week of 30 minutes.

Most days will be a continuous 30 minutes and days when that is a real struggle. You might do two lots of 15 minutes.

Bronze

Level 3  for those who want to improve their fitness and go for gold.  Aim by the end of the month is to be doing something every day for at least 30 minutes with one of those days being at least an hour. Think about doing a range of different activities and include strength work and flexibility work

Silver

Level 4 for those aiming for gold.  Aim by the end of the month is to be doing something every day for at least 30 minutes with two of those days being at least an hour.

Gold

Level 5 for great fitness.  Aim by the end of the month is to be doing something every day for at least 30 minutes. Three  of those days to be at least an hour and addressing all components of fitness.

And remember there are 5 components to fitness so as you move up the levels ensure you address all aspects i.e. speed, endurance, strength, flexibility and coordination.

February mean purification apparently. Its not too late to start seeing your body as a temple and feel the benefits for mind and spirit too.  Its  time to get up and go for gold!