plan

12-week fitness plan – NHS

Want to improve your health? Need to lose weight? This activity plan for beginners, combining running and strength and flexibility workouts, will get you into the habit of regular exercise in 12 weeks.

The plan is structured but flexible enough to allow you to fit the exercise sessions around your other weekly commitments.

Before starting each week, plot in your calendar what days and times you’ll be exercising. This will help you stick to the plan. Don’t forget to factor in 1 rest day per week (on a day of your choosing).

All you need to get started is any type of MP3 or digital media player, or smartphone, and a pair of running shoes.

Get ready by downloading the Couch to 5K running, 5K+ and Strength and Flex podcasts and print the 10-minute workout series.

Week 1

Day 1: Couch to 5K – run 1 (workout duration: 20

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Dental Health Services – Health Plan

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Chelsea behind the scenes: Hakim Ziyech shirt number, Players’ fitness plan and transfer update

While it may be all quiet on the pitch for the last few weeks at Stamford Bridge, there is still a lot going on away from the playing field.

So it gave senior club writer Alan Smith plenty to talk about during a Facebook live video on Friday afternoon.

Topics ranged from the inevitable transfer talk, particularly focussing on Timo Werner and Jadon Sancho to when Chelsea will be returning to training ahead of the Premier League return.

Smith was also asked about the work that Blues players are doing during the lockdown period and how they are keeping fit.

“They’ve all been individually given a tailored plan in terms of what to do,” he said.

“Spin bikes from Cobham have been delivered to the players’ homes, they’re all working out, most days it’s two sessions a day.

“They’re still being encouraged

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