In which order should I do my resistance exercises?

A  Multi-joint or compound exercises, such as squats and dead lifts, should be done first, with core stability work, such as a plank, and single-joint exercises, such as biceps curls, performed last, Power or plyornetric work should also be done near the start of your session. Most multi-joint and power exercises require the highest level of skill and co-ordination and are most affected by fatigue. If you do them first, you’ll find it easier to keep good form, which should reduce your risk of injury. Compound exercises also bum lots of calories and work more muscles in a short time, helping you reach your exercise goals more quickly, so it makes sense to do them while fresh.

Power up!

Athletes know the quick way to develop speed and strength is to add plyometrics – leaping, jumping and bounding moves – into their training regimes. Not only do these fast, explosive moves help develop athletic prowess, they also torch calories and build lean muscle fast, leaving you sleek and toned.

Whether it’s a vertical jump, skip, bound or leap, moving from static (at the bottom of a jump) to dynamic (leaping up in the air) increases your muscles’ elastic properties to help them exert force more quickly. For example, during a vertical jump, your quadriceps muscles are first stretched under tension as you squat (eccentric contraction) and then shorten dynamically as you leap (concentric contraction), requiring them to produce a large force, even without the addition of weights.

Over time, doing plyometric moves helps your muscles adapt to more challenging workouts faster so you reap more results. Another bonus – plyometric moves can help you build strong bones, according to recent research published in the journal Sports Medice. The explosive, high-impact moves stress your bones to trigger rebuilding

A well-planned plyometrfi programme is a great way to keep your training interesting and can help you break through training plateaux. Plyometric moves are demanding, so build them into your regime gradually and make sure you schedule rest days between sessions to allow your muscles to recover. You need at least three months’ resistance training experience before doing plyometrfcs. A good level of body awareness and co-ordination is vital.

Try to make sample beginners’ plyornetrics programme. You can complete it as a circuit or do one exercise at a time. Have plenty of rest between sets and exercises. Try to make the movements explosive and controlled.

Cycle into shape…Part 2

WHY YOU SHOULD CYCLE

1        It torches calories On average, riding bums at least five calories per minute, and depending on your weight and technique (a 54kg /8Vi stone woman cycling at 9.5mph for an hour will burn around 340 calories, for instance). Increase your calorie burn by switching up a gear, cycling uphill or pedaling faster. Cycle long enough and hard enough and your metabolism will continue to burn calories even after you dismount!

2        It tones you up all over Cycling can create brilliant tone and definition    in your legs and bum. There’s a common misconception it leads to chunky calves and massive thighs, but if you want great legs, cycle! It’s not just your legs that benefit – biking also tones and strengthens your back, arms, shoulders, abdominals and core. Working the handlebars sculpts your upper body. The pedaling motion strengthens your lower back and vertebrae, reducing the likelihood of back problems.

3        It fits your lifestyle Cycling can easily be slotted into your daily life whether biking to work or to meet friends or as a family outing at the weekend. One study found people who cycle to work have a 39 per cent lower chance of early death from common diseases than those who take a less energetic method. It also saves you costly travel expenses, so put down the travel card and pick up your helmet instead!

4        It protects your heart Cycling provides a host of health benefits, including a healthy heart. According to the British Heart Foundation, cycling 20 miles a week will halve your risk of heart disease. Other research shows that cycling helps lower your blood pressure and cholesterol levels, so pedal on to get your heart pumping.

5         It beats the blues Exercising in the great outdoors boosts your mood and general wellbeing. According to research by the University of Essex, just five minutes of ‘green activity¹, such as cycling can boost your mood and self-esteem. Another study published in the journal Psychotherapy and Psychosomatic* found bike riding improved energy levels by 20 per cent and reduced fatigue. Getting out and about on your bike will also top up your levels of vitamin D which helps increase levels of the feel-good hormone serotonin.

6        It’s kind to your joints Cycling is a joint-friendly way to exercise, as approximately 70 per cent of your body weight is borne by the saddle when you’re sitting down. This makes pedaling perfect if you’re recovering from an injury or are overweight, ‘Cycling is classified as a zero-impact exercise, making it the perfect choice for people with weight-bear ing problems in the ankle, knee and hip joints,’ adds Craig Blain. Indoor cycling instructor at The National Cycling Centre in Manchester,

Just five minutes of “green activity’such as cycling can boost your mood and self esteem

Cycle into shape!

Join the latest fitness trend and pedal your way to good health and a great summer body…

Hoorayl Cycling has finally thrown off  its dowdy image and being the owner
of two wheels is now an enviable thing. From trendsetters on sleek, minimalist
single-speed machines hanging out in the new breed of bike cafes to sporty types spurred on by Great Britain’s 2003 Beijing Olympics success (eight gold medals, in case you’d forgotten), cycling is suddenly much less of a minority sport.
‘Cycling can create brilliant definition in your legs and bum. If you want great legs, cycle!’
Celebrities are also getting in on the act. Elle Macpherson is regularly spotted cycling her son to school in London, as is football legend David Beckharn in LA, Davina McCall. Jimmy Carr and Fearne Cotton are just a few celebs who, between them, cycled the length of the UK to raise over £1 million for Sport Rel ief.

The reviva of the humble bicycle is connected to our increased awareness of our health, as well as concern for the environment and a need to reduce our carbon footprint Todays tight economy and increasing travel costs are yet more factors that work in favour of the free alternative to the daily commute.

Who would have thought helmets, bike bags and bikes themselves could become so en vogue? If you’re not already on the cycling bandwagon, it’s time you hopped on and pedalled your way into this on-trend activity.

How strong are your bones?

If you answered yes to two or more questions on the left, you could bean increased risk of osteoporosis, or its precursor osteopema- low bone density -which Gwyneth Paltrowwas diagnosed with last year at the age of 57. Around three million people in the UK have osteoporosis a condition where your bones become thin and weak and break easily.
‘Osteoporosis is often thought of as an olcer woman’s disease, but it can strike at any time/says Dr Marilyn Glenvilie, author of Osteoporosis. How to prevent treat and reverse it (Kyle Cathie, £10.99). Jf you have any of the major rsk factors-a family history of the disease: going through early menopause (before 40) or being post-rnenopausal; digestive illness including Gohn <> and coeliac disease thai cause rnal absorption of nutrients; being a smoker prolonged use of steroids or antacids – or answered yes to some of the questions, this could mean your bone strength has been sapped prematurely. Ask you rGP for a DXA scan to test your bone mineral density. Take the following steps now to help slow down thinning of your bones.

What you can do?
Try weight-bearing exercise
Walking, running, dancing, stair climbing and lifting weights can help build and maintain your bone density. Do a resistance workout two or three times a week plus at least three 3Q-minute walks or runs.
Cut down on animal protein
Studies show eatinga large amount of animal protein (meat, fish and dairy) causes a greater loss of bone density compared to a diet richer in protein from vegetables. If you eat more animal protein than you need, it acidifies the bloodstream and to neutralise the acidity, calcium, essential for strong bones, is leached from your bones then lost in your urine. Have small amounts of meat, fish and dairy products and eat more legumes, vegetables and fruit.

Get sunshine when you can
Vour body needs vitamin D to absorb calcium Alack of the vitamin causes calcum-depletec bone (osteornalatia), which further weakens bones. We get most of our vitamin DFrom skin exposure to sunlight, and a small amount from our diet {oily fish and egg yolks). Glenvilk says daily use of cosmetics and moisrurisers containing SPF also blocks sunlight and vitamin D production. Get 20 minutes of sun a day on naked skin when poss[ble, or take a bone-building rnulti vitamin that contains calcium, magnesium vitamin D and boron.
Don’t get too thin
A healthy amount of body fat is crucial Low body fat level? mean your body makes less oestrogen, which interferes with calcium absorption and makes bones less dense. You also have less’padding’, making you more vulnerable to fractures if you fall. ‘A woman should have between 20 and 27 per cent body fat,’ says Glenville. Another risk is restricted eating and constant dieting when there isn’t enough calcium in your bloodstream from the food you eat the body takes what it needs from the bones.

Limit your alcohol intake
‘Alcohol is an anti-nutrient so it blocks the uptake of important nutrients in the body, including bone-friendly ones. It’s also a diuretic which causes more leaching of nutrients,’ says Glenville, Stick to one unit a day or less, and avoid binge drinking.
Cut down on caffeine
Like protein, caffeine is acidic and leaches calcium from the bones. Switch to decaf for a few weeks to help you kick the habit, then cut it out completely if you’re high risk.
Manage stress
A high-stress life is bad news for bones. ‘The constant production of adrenaline makes the body more acidic,’ says Glenville. It can also cause women to lose weight and create more inflammation in the body, which is thought to accelerate bone loss.’