Fitness Challenge: Make a flying start to your year of shaping up

We are all used to those fitness DVDs where scantily- clad celebrities try to convince us that we, too, can shed the pounds by trying out their latest get fit regime.

Well, now the RAF is getting on board, although you won't see a leotard or any lycra on show.

The RAF's new Fit For Life guide is based on training techniques used by RAF personnel, and is designed to be a long-term solution to fitness and wellbeing, rather than a quick-fix or fad.

Corporal Simon Wray, a former Gladiators winner and Personal Training Instructor at RAF Cranwell, explains: "There are hundreds of 'experts' this new year giving advice on how to get your body looking its best. We want to cut through all the myths and take people back

to basics.

"You don't need expensive gym equipment, just use what you have around the house. A home circuit can be just as good as going to the gym and won't cost you

a penny."

Simon, who also works with children promoting fitness and sport, says that you don't need to go on a daily five-mile run to keep fit.

"Just 30 minutes three times a week or even 15 minutes six times a week is enough. It is also really important to set achievable goals. There is no point setting yourself something which you just can't do. You just won't stick to it."

Fit for Life, which is downloadable from the RAF website, has been supplemented by a range of fitness information, including a short video with two of the RAF's Physical Training Instructors.

Visit www.raf.mod.uk/ careers for more details about fitness and to download your own exercise guide.

The military strategy

Follow the RAF's simple exercise tips to get in shape in no time:

30 minutes of exercise, three to five times a week is a good amount of exercise to undertake, and realistic, too. Break this down into manageable 10-minute slots.

Combine a full range of stomach exercises with aerobic exercise to help build up that six-pack or washboard stomach.

Don't just focus on one area. Do a range of exercises to tone your whole body.

Warm up – perform dynamic stretching to warm up specific muscles for the exercise you're about to undertake.

Cool down – perform static stretching. Hold the stretch for at least 20 seconds.