Shape Up - celery shape

Identify Your Body ‘Shape’

As a Celery shape, you probably tend to be ‘straight up and down’ and without curves. Many celeries who gain excess weight tend to become larger all over, including trunk, legs and arms. However, celeries are usually good responders to exercise and can achieve a very sporty physique.

As a celery, you might have a light frame; a frame which is therefore potentially more prone to strain injuries. A relevant pre-conditioning programme involving resistance exercises could help prevent these, by strengthening your bones, muscles, ligaments and tendons. This type of body shape would benefit from some of the great Pilates stomach flattening and waist enhancing exercises: so check out local classes or why not try a Pilates DVD from home?

Shaping Tips For Celeries As a celery shape, your smaller body and lighter frame makes you very suited to cardiovascular exercise, particularly running, although pre-conditioning is a must if you are new to exercise.

Shape Up: Celery

Article By: Caroline sandry

Identify your body ‘shape’ and then plan your workout attack!

This week we look at the ‘celery’ shape: discover the benefits and look at the workout exercises best suited to this figure.

Celery Pear Apple Hourglass

Shoulders, waist and hips are similar width.

Weight stored on hips, bottom and thighs

Tend to hold weight around abdomen.

Shoulders and hips are similar width.

Tend to have ‘straight up and down’ appearance, with narrow hips.

Often have slim waist and flat stomach.

Bottom small and flat.

Curvy figure with full chest but in proportion.

Can be perceived as boyish, due to lack of curves.

Typically narrow shoulders.

Can have quite delicate wrists and ankles.

Tends to lose and gain weight evenly.

Best feature: sexy, often with long lean legs.

Best feature: nicely defined back and slim arms.

Best feature: slimmer hips and good legs.

Best feature: shapely waist.

Tend to lose weight evenly.

Tend to lose weight from face and upper body.

Generous chest, can be out of proportion.

Bottom and hips may appear wide.

Chest tends to be relatively flat.

Often has appearance of rounded shoulders.

Large chest and stomach can give ‘barrel’ appearance.

Upper arms may become fleshy.

of 3Shape Up: Celery

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Thus it is important to focus on weight training to increase muscle mass and build tone and also to ensure adequate calories and nutrition.

Sample Resistance Programme For Celeries Celery shapes need an all-over toning programme. This should focus on the waist line for curves, and aim to build some shape in the shoulders and bottom. To build definition, aim for a weight that fatigues the muscle across 3 sets of 8 – 12 repetitions. Once you have conditioned the body, if you are looking for more lean muscle gain then move onto a heavier weight and do 8 – 10 repetitions. Try to work out two to three times a week.

Example Cardiovascular Programmes For Fat Loss Before attempting these exercises, ensure you are suitably pre-conditioned and have developed basic cardiovascular fitness. Always warm up and cool down after your workout and drink water throughout your sessions to ensure optimum hydration.

All body shapes aiming for weight loss should aim for a minimum of three sessions per week. Try to vary your cardiovascular work and mix up the modes.

Sample Interval Training Workout Suitable For Beginne rs, Involving Running And Walking This format can be adapted, for example, to cycling or rowing. As your fitness progresses you can increase the speed, or lengthen the faster tempo interval, for example, to 2 min. 30 sec. Or you can progress to 2 min. jogging and 2 min.

Those of you looking to balance your body could consider swimming, as it is an excellent form of non-impact cardiovascular exercise that can add definition to the shoulders giving you more shape. Celeries who do not have much weight to lose will need to bear in mind that cardiovascular exercise such as running will burn a lot of calories, so care should be taken to ensure that they do not lose too much weight and become unhealthy.

Sample 1 Sample 2

� Walking lunge � Squat � Press up � Exercise ball glute raise � Triceps dips � Bicep curls � Oblique crunch � Reverse crunch

� Ball squat � Reverse lunge � Exercise ball chest press � Shoulder press � Reverse flye � Ab crunch � Upright row � Oblique crunch

Body Shape

Training Level Suggested Cardiovascular Workout

Celery Beginner or Overweight 1. 20 minute row 2. 30 minute cycle 3. 40 minute fast walk –all moderate

intensity

Celery Intermediate 1. 40 minute run or 2 x 20 minute intervals (walk for 5 minutes between the intervals) Moderate to somewhat hard intensity

2. CV mix workout: 10 min run, 10 min cycle, 10 min row (straight from one machine to the next) Moderate to somewhat hard level

3. 30 minute run/walk interval session – see box below for sample session

Celery Intermediate – Advanced (have been consistently CV training for at least 12 months)

1. 60 minute steady pace run – moderate to hard intensity

2. 30 minute interval training speed session (intervals hard intensity 7 min easy 3 min)

3. 50 minute gym CV mix: X trainer, treadmill, row. Moderate to hard intensity Go straight from one machine to the next



walking, and so on. I have seen many people who thought that they would never be able to run start out with a similar programme, and progress to regular (and fast) runners.

The above information is taken from ‘Shape up! Tailor made training for female body shapes’ by Caroline Sandry and John Shepherd. For more information and greater detail about shaping your body the book is available from acblack.com or most high street book shops.

Duration Treadmill Pace

What It Should Feel Like

5 min. warm up

3mph – 3.5 mph

Steady pace, gradually warming up the body, swinging the arms.

2 min. 3.8 – 4.4 mph

Brisk but sustainable walking, able to hold a breathy conversation.

2 min. 4.5 – 5 mph Faster pace, ok to sustain for the 2 min. but happy to go back to the recovery tempo.

2 min. 3.8 – 4.4 mph

Recovery tempo – able to hold breathy conversation.

2 min. 4.5 – 5 mph Faster tempo – ok to sustain for the 2 min. but happy to go back to the recovery tempo.

2 min. 3.8 – 4.4 mph

Recovery – able to hold breathy conversation.


2 min. 3.8 – 4.4 mph



2 min. 3.8 – 4.4 mph


5 min. 3 – 3.5 mph Cool down - breathing slows down to near start levels.

Next Steps

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Hourglass figures tend to be reasonably well balanced, and can adapt to most types of training. Cross training, cycling, running and rowing are all great forms of cardiovascular or aerobic exercise for the hourglass.

Identify Your Body ‘Shape’

If you are an overweight hourglass shape, however, you may not want to start with running at the onset of your training because of potential joint strain and injury - ankles, knees and lower back are most vulnerable.

Cycling and rowing are both great ways to increase fitness while blasting calories,

Shape Up: Hour Glass

Article By: Caroline sandry

Identify your body ‘shape’ and then plan your workout attack!

This week we look at the 50s siren ‘hour glass’ shape, discover the benefits of being an ‘hour glass’ and look at the workout exercises best suited to this figure.

Hourglass Pear Celery Apple

Shoulders and hips are similar width.

Weight stored on hips, bottom and thighs

Shoulders, waist and hips are similar width.

Tend to hold weight around abdomen.

Curvy figure with full chest but in proportion.

Often have slim waist and flat stomach.

Tend to have ‘straight up and down’ appearance, with narrow hips.

Bottom small and flat.

Tends to lose and gain weight evenly.

Typically narrow shoulders.

Can be perceived as boyish, due to lack of curves.

Can have quite delicate wrists and ankles.

Best feature: shapely waist.

Best feature: nicely defined back and slim arms.

Best feature: sexy, often with long lean legs.

Best feature: slimmer hips and good legs.

Bottom and hips may appear wide.

Tend to lose weight from face and upper body.

Tend to lose weight evenly.

Generous chest, can be out of proportion.

Upper arms may become fleshy.

Often has appearance of rounded shoulders.

Chest tends to be relatively flat.

Large chest and stomach can give ‘barrel’ appearance.

Page 1 of 3Shape Up: Hour Glass


and as your fitness improves you can start to up the intensity and run if you wish. Remember, a lot of cardiovascular work will help strip away excess weight, so as you start to see a slimmer you emerge, think about reducing the cardiovascular work and building up resistance work to shape your shape!

Yoga and Pilates can enhance your curves by trimming the waist area and giving long lean muscles, and they are also a good de-stress option if you have been working hard at your cardiovascular training.

Activities And Energy Used

Activity Kcal/hour Approx. Kcal/Min

Aerobics high intensity 520 8.5

Cycling 16 Km/hour 384 6.4

Cycling 8.8 Km/hour 250 4.2

Rowing (moderate) 445 7.4

Swimming (fast) 615 10.2

Swimming for fitness 630 10.5

Weight Training 270-450 4.5-7.5

Treadmill Running (5.6 min/km) 750 12.5

Treadmill Running (3.8min/km) 1000 16.6

The above figures are based on a 65kg individual. If you weigh more you’ll burn more calories, if you weigh less you’ll burn fewer calories.

Sample 'Resistance Training Programme' For The Hourgl ass As an hourglass, you need to keep your curves under control, and you may need to tone up your back. The arms should still be worked out to balance the body, but you are looking for tone without building up too much definition, so go for more repetitions with a lighter weight. For the lower body – your thighs and bottom will need to be challenged in order to keep your proportions in check, so add extra resistance by holding dumbbells when performing leg exercises such as squatting and lunging. Build up to 3 sets of 8 – 12 repetitions.

Example Cardiovascular Programmes For Fat Loss Before attempting these exercises, ensure you are suitably pre-conditioned and have developed basic cardiovascular fitness. Always warm up and cool down after your workout and drink water throughout your sessions to ensure optimum hydration.

All body shapes aiming for weight loss should aim for a minimum of three sessions per week. Try to vary your cardiovascular work and mix up the modes.

Sample 1 Sample 2

� Warm up � Plie squat with lateral raise � Reverse lunge � Press up � Biceps curl � Triceps dips � Oblique curls � Back extension

� Warm up � Walking lunge � Side lunge with wood chop � Reverse flye � Bench press � Ab curls � Plank � Reverse curls

Body Shape

Training Level Suggested CV Workout

Hourglass Beginner or Overweight 1. 20 minute row or 2 x 10 minutes 2. 30 minute cycle or swim 3. 40 minute fast walk – moderate intensity

Hourglass Intermediate 1. 40 minute cycle – hill or interval programme Moderate to difficult intensity



2. CV mix workout: 10 min run, 10 min cycle, 10 min row (straight from one machine to the next) moderate to difficult intensity 3. 30 minute run interval session – 4 x 5 minute run with 2 minute fast walk recovery

Hourglass Intermediate – Advanced (have been consistently CV training for at least 12 months)

1. 60 minute steady pace run – moderate intensity 2. 30 minute interval training speed session – working up to a very hard intensity with short recoveries 3. 50 minute gym CV mix: cross trainer, treadmill on incline and rower. Moderate to hard intensity.

The above information is taken from ‘Shape up! Tailor made training for female body shapes’ by Caroline Sandry and John Shepherd. For more information and greater detail about shaping your body the book is available from acblack.com or most high street book shops.

Next Steps






Perhaps your partner is fitter than you and you don't want to be seen red faced and struggling! Or maybe you're worried that you or your partner will find each other's routines dull or not challenging enough. Well, in the spirit of all things romantic, cast aside your doubts and lace up your shoes together to have some fun!

Playing Outside! Some may fear exercising outside after dark. But with your partner by your side, you'll feel more confident. An evening run in the dark can be great fun and a good de-stressor after a busy day.

If you're not evenly matched in terms of fitness, a great idea is for the fitter party to run, whilst the beginner cycles alongside. Or find a route which laps your house, so that the less fit party can return home to get in the shower first, while the other speeds off for another lap.

If you're able to get out during daylight, then some great alternatives to the usual running or cycling are available to you as a couple. Try taking a ball to kick around, or a frisbee to throw. Not only will it be great fun, but you will burn off lots of calories while you play, and you may be using new muscle groups, helping you to shape up. Most men would be delighted to be invited to the park to play ball – you don't even need to tell him it's for the exercise!

A great fitness tool to use if there are two people is a medicine ball (a heavy weighted ball available from most fitness retailers). This can be used to throw and catch, really working the arms, and the core muscles too if you do it standing on one leg! Or try passing the ball to each other – passing through the legs and then over the head to work the entire upper body.

A Date Down the Gym! You may not think of the gym as the most romantic place to meet up, but you can actually spend some quality time together there.

Try working out together – starting out on the treadmill, you can catch up on news as you work out and encourage each other to push a little harder. On the bikes you could follow the same programme and race each other to see who completes the course first (the fittest can always have a higher resistance to keep it fair). In the weights room, you can spot for each other, and always remember to compliment each other's physique and progress.

And if you want to do your own thing in the gym, you can always meet up in the sauna or steam room afterwards, to relax and unwind together.

Try Something New Sometimes in life, a change is as good as a rest! Changing your routine can be very

Exercising With Your Other Half

Article By: Caroline Sandry

Personal trainer and fitness expert on both the Weight Watchers fitness DVDs, Caroline Sandry, gives us her tips for exercising with your partner.

If the two of you are always saying that you should do more together, or are like passing ships in the night as he heads out for a run whilst you head off to yoga, then why not pair up and bring some togetherness into your fitness!

Page 1 of 2Exercising With Your Other Half


beneficial as you will challenge new muscles. Try to do something that your partner loves and you may find you actually enjoy it. Guys could give yoga a try if they have never been before. Men often neglect the stretching part of exercise, and a yoga class will stretch their body and maybe their minds – proper relaxation is actually very difficult to achieve. Ladies, maybe your partner loves golf or a sport that you've never tried. How about asking him to give you some lessons and you may acquire a new skill as well as get to spend some quality time together.

Couples Who Play Together, Stay Together! To inject some romance into your workouts, how about trying a dance class? That way you get to dress up and have a night out, and you stay close to each other while learning a new skill and keeping fit! Try sexy salsa, or Ceroc to keep your hips moving, or some old fashioned ballroom dancing – très romantique!

And after all your hard work - whether you walked, swam or ran - there is nothing like a massage to ease the tension in the muscles. Try lighting a few candles and using warm scented oil to keep the ambience flowing. Enjoy!

Next Steps




Page 2 of 2Exercising With Your Other Half


It seems that everywhere we look we are being told we should be exercising for a minimum of 30 minutes a day. But what if you simply don't have 30 minutes to spare? Don't panic - it's easier than it sounds!

The Benefits of Cumulative Exercise Current guidelines recommend at least 30 minutes of exercise a day for general good health and for weight loss, or to maintain weight loss. The American College of Sports Medicine (ACSM) suggests increasing this to 60 - 90 minutes, 5 times per week.

This may seem a very daunting prospect to those of us juggling work, family and social time, and can feel like an impossible task. However, there is good news! You can break these workout times down into small 'bite-sized' chunks that will fit in and around your day.

Performing a series of short bouts of moderate intensity exercise lasting at least 10 minutes each and cumulating in a total of at least 30 minutes will provide significant and similar health benefits when compared to exercising continuously for 30 minutes. The crucial factor is the TOTAL amount of activity performed, whether it is continuous or not.

And There is More Good News! Let's assume you're working towards weight loss and your goal is 60 minutes of exercise 5 times per week. By performing two sessions of 30 minutes throughout the day, you could actually burn more calories than in one single session. How? Here's the science bit!

Your metabolism is the rate at which your body burns calories. Exercising increases your metabolic rate, during and after exercise (post exercise calorie burn is known as EPOC - excess post exercise oxygen consumption) by exercising twice in one day, you will enhance EPOC and may burn off more calories. But if you prefer doing your workout in one session, don't be discouraged, you can burn plenty of calories this way too!

How to Build Up Your Daily Activity Levels Remember - the key to success is to get moving and be active. Choose a minimum of two activities (or similar) per day, and make them a part of your routine until being active is a habit. Your body will love you for it!

15 min brisk wake up walk before breakfast 10 - 20 min walk with kids to school 15 min walk to buy groceries and carry them home in a back pack 10 min up and down stairs 20 min walk - park your car 10 min from work and fast walk there and back 15 min dance around the lounge (play some lively music and close the curtains!)

Cumulative Exercise: Why It Works

Article By: Caroline Sandry

Personal Trainer on the Claire Sweeney 'Perfect Fit' DVD, Caroline Sandry, gives us her tips on how to fit exercise into our busy schedules...

Why do many of us find it difficult to fit in exercise? 'Too busy' is generally our answer! Personal Trainer on the Claire Sweeney 'Perfect Fit' DVD, Caroline Sandry, gives us her tips for breaking down activity into achievable chunks...

Page 1 of 2Cumulative Exercise: Why It Works


20 min swim at local baths 15 min vigorous housework - scrub, polish, and use lots of elbow grease! 15 min clearing leaves or raking lawn 10 min jog (once you can manage brisk walking for 20 min non stop) 20 min playing in the park - frisbee, football, catch etc 15 - 20 min home exercise DVD 15 min cycle to run your errands (e.g. trip to post office)

'Perfect Fit' DVD is a great choice for home exercise as it allows you to select exercise times from 10 mins to 60 mins, fitting in perfectly with your routine! Available from our online shop.

Like the idea of adding incremental bouts of activity to your day in an easy way? Read the Housework Workout.

Subscriber Highlight: Work out your activity POINTS® values earned for any activity with the online Activity POINTS® Calculator.

Ready to lose weight?

NEXT STEPS


Page 2 of 2Cumulative Exercise: Why It Works


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