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LET'S GET PHYSICAL David Gillick is a Lidl brand ambassador, and let’s just say that being an Irish Olympian and European Indoor Champion he knows a thing or two about fitness! Now a father of three, David will offer his expert advice on how to make a fitness plan. Regular exercise and physical activity promotes strong muscles and bones. It improves respiratory, cardiovascular health, and overall health. Staying active can also help you maintain a healthy weight and help reduce your risk of serious illness. David has put together a 4-part plan to help you make your very own fitness plan. 1. ASSESS YOUR FITNESS We all have a rough idea of actually how fit we are. But assessing and taking note of some benchmark numbers will let you gauge and measure your progress over time. To assess your aerobic and muscular fitness, and flexibility try a couple of these 1. Record your pulse rate before and immediately after walking one mile 2. How many pushups you can do until you fail 3. How far you can stretch forward while seated on the floor with your legs in front of you. 2. DESIGN A PROGRAMME Minavit A-Z Multivitamins 60pc | 1 Piece = 0.05 2.99 € For Every Day Health And Wellbeing Minavit Vitamin C 1000mg 30pc | 1 Piece = 0.08 2.39 € To Support The Immune System. Minavit Omega 3 / Calcium & Vitamin D 50pc/90pc | 1Kg = 0.05 We've all said it - "I'll exercise everyday". But, you'll need a plan to help you stick to it as best you can. As you design your fitness programme, keep these points in mind: 1. Consider your fitness goals - what are you looking to get out of this? 2. Create a realistic routine - make sure whatever you decide to do is achievable 3. Start low and progress slowly 4. Mix things up - if you keep doing the same thing over and over you will get bored pretty quickly and there's more chance that performance will plateau. 3. DO YOU NEED EQUIPMENT? 2.39 € each Omega 3 Supports A Healthy Heart And D Supports Bone Health Minavit Vitamin D Gummies 30pc | 1 Piece = 0.08 You'll definitely need a good pair of trainers. Make sure to pick shoes designed for the activity you have in mind. If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. I find using a fitness app is a brilliant way for tracking your distance, some of them even track calories burned and monitor your heart rate. 2.29 € To Support General Health 4. GETTING STARTED Minavit Get yourself moving - start slowly and build yourself up. You'll get injured otherwise, and there's no bigger confidence basher than being injured! Keep it simple, perhaps starting with two sessions a week and then gradually building as you go by adding in a third and maybe a fourth. Always listen to your body! If you're not feeling 100%, give yourself permission to take a day off, but also if you are feeling good then try pushing yourself that little bit more. Remember, deciding to get fit does not need to be an overwhelming decision. By planning carefully and pacing yourself, it will be the best decision you have ever made! 16 MWF-9757 Healthy Brochure IE.indd 16 Cod Liver Oil High Strength 30pc/90pc | 1 Piece = 0.06 1.66 € Supports Bone Health FRESH START 06/12/2021 19:40

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