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Parkruns fire fitness

05/01/2019 / by admin

Start on Parkrun in Carrington- its a free timed run every saturday. Pic by Ryan OslandWELL, here it is – the last week of spring and hopefully over the past 12 weeks a few of you have implemented some new health and fitness strategies to have you ready for summer.
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If you haven’t, then do not fear. Now is as good a time as any to make some positive changes in your life. And there are plenty of places to start.

The inaugural Beaches parkrun (parkrun杭州龙凤论坛m.au/thebeaches/) will be staged this Saturday at 8am from Cooks Hill Surf Club – a 5-kilometre free event run entirely on the sand.

The beauty of parkruns is you are trying to better your own time each week while taking part in a wonderful community initiative.

If you have been training for the part three months with Run Newcastle in mind, then good luck this Sunday. It is not too late to enter if you wanted to join in and also help raise money for the Adolescent ward of the John Hunter Hospital.

And the Merewether Ocean Baths are back in action, so dust off your goggles and swimwear and take the plunge for some laps or even just some highly beneficial walking in the water.

After giving birth to our third child two weeks ago, I am looking forward to slowly getting back into some running, swimming and cross training myself.

Actually, while in hospital recuperating, I caught an interesting family sporting story on morning TV about a couple who, along with their nine-year-old son, are traversing the globe and taking part in 50 sports in 50 weeks (http://50sports杭州龙凤论坛).

Along the way they are spruiking the benefits of being active.

They started last month by doing a beach volleyball workout with Olympian Natalie Cook and this week they are playing wheelchair rugby in England. They are visiting schools and communities along the way to talk about ways families can embrace a healthier lifestyle.

It sounds like a dream holiday to me – getting the family involved in sporting activities every week for a year.

It is a great example of how different sports or activities are for different people and sometimes it can take a while to find something you enjoy and can reap health benefits from.

Use this last week of spring to get yourself in the right mindset for a healthy summer – this may be continuing with a new training program or by setting yourself goals for this season.

Here are some fitness ideas for the final week of spring:

Day 1: Cross training circuit session

5-min warm-up with dynamic stretch

Workout (45 seconds of work, 15-second recovery between exercises): Squats; skipping; push-ups; step-ups; pull-ups/rows; 10-metre shuttle run; shoulder press; hover; 20-metre shuttle run. Repeat.

5-10 min cooldown and stretch

Day 2: 30-minute walk

Day 3: Strength and cardio

5-min warm-up, stretch

Workout: 10-20 lunges; 10 push-ups; 10 pull-ups/rows; 10 bicep curls; 10 tricep dips; 2-3 minutes x easy: hard intervals (20 seconds easy followed by 20 seconds harder). Repeat 3-4 times.

Cooldown, stretch

Day 4: Swim or walk in the water

Day 5: 30-min run/walk

Days 6 and 7: Get active with the family by heading to the park, beach, or something similarly active.

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