Click here to download a page with the full set of exercises.

Matt Scott has 20 years’ experience as a trainer and was the fitness expert on Channel 4’s 10 Years Younger. For info visit www.mattscott.co.uk.

The foam roller is a great tool for helping to maintain flexibility and spinal mobility. Each muscle is surrounded by a connective tissue sheath that, over time, can become tight. This can make usual stretching exercises ineffective. Using the roller helps to loosen the connective tissue, allowing the muscle to stretch out further helping you become limber. Furthermore, the roller makes a great tool for stretching the upper spine, which often becomes stiff and hunched as gravity takes its toll.

Click here to download exercises

Words: Matt Scott

Matt Scott has 20 years’ experience as a trainer and was the fitness expert on Channel 4’s 10 Years Younger. For info visit www.mattscott.co.uk.

Don’t let the super-sleek wetsuit put you off – you don’t have to be a bionic superwoman to tackle a tri says coach Janet Whiting (www.janet-whiting.com). ‘The amateur circuit is so welcoming. All ages, shapes and sizes are represented – and we’re calling out for more women just like you!’

The lowdown
It’s becoming so popular even A-listers like J Lo and Teri Hatcher are swapping their designer gowns for tri gear. ‘More people are looking for a challenge. And although it’s certainly a challenge, a triathlon is achievable and exhilarating,’ says Liz Scott, triathlete and coach at the trilife (www.thetrilife.com).
There are hundreds of annual events in the UK – each comprising of a swim (normally in open water; ie a river rather than a pool), a cycle and a run, always in that sequence, over varying distances. These include the very manageable super-sprint (usually 300m swim, 10km cycle, 2.5km run) and, for the more experienced, olympic (1.5km, 40km, and 10km). Races are usually split into male and female categories – and age groups. The changeover between the swim and cycle, then the cycle and run is called the ‘transition’ – and it’s known as the fourth discipline, explains Whiting. ‘You’re timed from the second you enter the water to the moment you run over the finishing line – so smooth transitions are crucial.’

Triple the benefits
Separately swimming, cycling and running place different physiological demands on the body. ‘This means tri offers whole body conditioning – there’s no part of you that doesn’t get a workout,’ says Scott. Swimming and cycling are also low-impact sports so there’s less chance of bodily wear and tear. ‘This is why many people take up tri later in life,’ adds Whiting.
But it’s the high you get from tri, that’s the clincher. ‘You will amaze yourself. When I cross the finishing line, once I’ve overcome the initial tiredness, I can’t wait for the next one,’ comments Scott.
Dipping your toe
You can ease yourself into the scene. ‘Organisers are making it accessible by introducing more super-sprint and women-only events such as Shock Absorber WomenOnly Triathlon (www.humanrace.co.uk),’ says Scott. ‘If you’re anxious about the open swim – find a pool-based tri.’ If you think you can only handle two disciplines at the moment, consider a duathlon (running and biking) or aquathon (swimming and running) instead. Or get a couple of friends together to form a relay team and take on just one of the sports. For events listings visit www.britishtriathlon.org or www.tri247.com.

Tri training
With a common-sense approach, your race preparation needn’t be overwhelming.

• Have a plan: ‘A specially designed programme takes the guesswork out of preparing,’ says Will Usher, director and head of triathlon training at www.one-triathlon.co.uk. Once you’ve entered an event, your entry pack should come with plenty of information.

• Be consistent. ‘It’s much better to train for three or four hours every week, rather than exhaust yourself by doing too much in a short space of time,’ says Scott. ‘Spread your training over the week, and always have at least one recovery day.’

• But be specific: ‘Do the things you’re going to do in your tri. If you’re restricted do use a treadmill, gym bike and pool – but you must get experience swimming in open water, cycling and running on terrain similar to your triathlon course,’ says Scott.

• Book a training day. In the infancy of your tri career you may not want to join a club, but do book a training day. ‘The earlier in your schedule the better – so you can take what you’ve learned into your race preparation,’ says Scott. As well as garnering open water experience, it’s a chance to familiarise yourself with the rudiments of transition.

• Hone your skills and pique your technical skills too. ‘It’s vital you can handle your bike,’ says Whiting. ‘And practise taking off your wetsuit and changing into your cycling, then your running gear,’ adds Usher.

• Practise changing –  train in all disciplines separately but also do some ‘brick’ sessions, where you move quickly from swim to cycle to run without resting. These will prepare your muscles for the changeovers. ‘Do one a week, for the last four to five weeks of your training – they don’t have to be long, short spurts will suffice,’ says Scott.

• Make it social: ‘Take the kids cycling or swimming or ask your partner or best friend to chum up with you during your runs,’ says Scott. ‘Don’t forget that the race day can also be a great family day out!’

• Keep costs down – hire or borrow key items like your wetsuit. Visit www.triandrun.com or www.hireawetsuit.co.uk and use what resources you have already. ‘Dust the cobwebs off your bike and get it professionally serviced for around £50,’ says Usher.

• Prepare yourself. ‘Try to visit the course before your race and walk round it to familiarise yourself,’ says Whiting. In the final week before the race, taper your training to buoy up your energy levels, adds Scott. ‘Keep the structure of your programme as it is, but reduce each session by half.’

On the day
Follow these pre-tri tips from the experts.

• Eat your usual breakfast – what your body is used to. ‘It’s usually better if it’s something low-fibre and low GI – porridge is fantastic. Make sure you’re hydrated too,’ says Scott.

• Get there at least two and a half hours before the scheduled start to your race, recommends Usher. ‘This will allow you time to thoroughly check out the venue.’

• Prepare your transition area. ‘Rack up your bike as early as possible and memorise the position – the rows will be labelled. Lay out your kit next to it,’ says Whiting.

• Warm up! ‘You won’t normally be allowed in the water before your race, but make sure you do some brisk walking, light running or exercises such as arm swings or squats,’ says Usher.

• Don’t panic. ‘In cold water blood will move away from the skin and this can cause muscles to tighten. Take deep breaths and practise dunking your head a few times,’ says Zoggs Ambassador, triathlete Mark Yeoman (www.zoggs.com). If you’re not feeling confident, stay to the side or back of your swimming group – you can do breast stroke if you prefer. This less-haste-more-speed approach applies to your cycle, run and transitions too.

• If in doubt, ask. ‘There’ll always be a marshal or fellow competitor happy to offer help or advice,’ says Usher.

I did it!
With no prior experience, Jane Fielden, 42, from Ipswich (pictured on the left) completed the Mazda London Triathlon in 2009 (www.thelondontriathlon.co.uk) with pal Elska. 

‘Like most women Elska and I juggle several balls in the air – we have seven children between us and both work. But we decided over a bottle of wine one evening that we should do something positive healthwise in 2009. Elska suggested a tri – I gingerly agreed. We were reasonably fit, but it was daunting; in fact we felt physically sick when the entry packs arrived.However, on we ploughed – we hired wetsuits and dusted down our regular bikes, removing the child seats. We did months of steady training together, roping in our husbands to do the babysitting – and soon felt fitter and more toned, especially on our arms and legs.
‘After the initial “What are we doing here?” crisis on the day, I can honestly say it was amazing. We did our super-sprint distance tri in just less than two hours – and were absolutely euphoric. In fact, we loved it so much, we’ve signed up to two more this year! Just goes to show you don’t know what you’re capable of until you’ve tried.’

Words: Antonia Kanczula

Calisthenics are a variety of simple movements – performed without weights or equipment – designed to increase body strength and flexibility, using the weight of your own body for resistance. Click here to download the full set of exercises.

Words: Matt Scott

Matt Scott has 20 years’ experience as a trainer and was the fitness expert on Channel 4’s 10 Years Younger. For info visit www.mattscott.co.uk.

If you have a sudden increase in exercise frequency and intensity after of period of not doing much, it may lead to muscle soreness or injury. Adding some post- workout stretches to your routine will help to keep you limber. Click here to download the full set of exercises.

Words: MATT SCOTT

Matt Scott has 20 years’ experience as a trainer and was the fitness expert on Channel 4’s 10 Years Younger. For info visit www.mattscott.co.uk.

SWIMMING: Both front crawl and backstroke work your abdominal muscles, especially if you can keep them pulled in throughout your session.
BOXING: Any sequence that involves hooks or upper cuts will engage your oblique muscles, and reaching forward to jab or cross will get you pulling your tummy in, too (look out for May/June issue of Healthy out in Holland & Barrett stores on May 15 to find out more about getting into boxing).
RIDING: Getting in the saddle forces you to sit up straight and engage those abs.
RUNNING OR WALKING: If you focus on pulling in your abdominal muscles when you’re out running or walking, it will keep you posture-perfect and help you build muscle tone, too.

Or try Nicki’s straight arm ab crunches as shown in the picture above…

• See Healthy magazine every issue for fabulous weight loss tips from TV health gurus Amanda Ursell and Nicki Waterman.

The best way to prevent weight gain over the Christmas break is to avoid overeating. However, getting out for a brisk walk or jog around the park can help, especially if you need to clear the cobwebs from the night before. Try to add the following exercises while you are out, to help burn up more energy and keep some tone in the major muscle groups.

Each exercise is designed to be done on a park bench, so walk or jog from bench to bench, performing a different exercise on each bench. Click here to download the full set of exercises.

Words: MATT SCOTT

Matt Scott has 20 years’ experience as a trainer and was the fitness expert on Channel 4’s 10 Years Younger. For info visit www.mattscott.co.uk.

Those with apple-shaped bodies have 
a high proportion of fat stored around the waist. Those with the classic pear shape have more fat around their hips. Of the two body shapes, the apple poses the greatest risk to health, and can be indicative of insulin resistance causing more visceral fat storage around the internal organs, which leads to diabetes and heart disease.
Apple shapes should ideally follow 
a low-GI diet and perform resistance training as well as cardiovascular 
training to counter the effects of insulin resistance, and so help reduce body fat. The pear shape with fat around the hips, although not cosmetically ideal, poses 
a much lower health risk, and a low-fat diet with plenty of cardiovascular and circuit training should aid body fat reduction without bulking up the lower torso too much.
The exercises here should be performed along with regular sustained cardiovascular training of 20-60 minutes, 
three times weekly. Click here to download the full set of exercises.

Words: MATT SCOTT

Matt Scott has 20 years’ experience as a trainer and was the fitness expert on Channel 4’s 10 Years Younger. For info, visit www.mattscott.co.uk.

Click here to download the full set of exercises.

Click here to download the full set of exercises.