Hey all. If you have followed the link from the email i sent out then you are in the right place. If you are just here on the off chance then welcome and why not try out these two workouts anyway.
Workout 1: The Cooper Test.
A great test of fitness the Cooper Test measures your ability to run a distance on a treadmill and then relates that to tables comparing your age and sex with the distance you managed to cover. This will give you a 'below average -to- excellent' score for how well you did. Its simple to perform:
Warm up and stretch for a good 5-10 minutes first of all. Then get onto a treadmill at the gym and set the gradient to 1%. Then run at a pace that you can maintain for 12 minutes. ie Dont start off at a thundering pace and then have to walk by the end. Try and keep it a fairly constant pace. All you need to do is then record how far you have covered in that time (press the 'distance' button at the end). I have a table of results based on age/sex that i can then send out to you once you have let me know what you got. If you have done this test already then its time to do it again. The aim here is to beat your score from last time! (Disclaimer!: And remember, if it is the first time you have run for a while just take it easy. Have a good stretch before hand. We are looking for a first distance, not a record. Once you have a first score its then that you can try and beat it!)
So thats it. Run for 12 minutes. Done and dusted! Your score (distance) will show you where you are for cardiovascular fitness at your age and if it is something that you could do with improving.
Post your time (and age!) to 'comments' below and then see how my other clients got on. Like all things its not about having the best score its about doing the best you can for yourself right now.
Have fun and let me know how you get on.
Dave
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