Savour real gym freedom

LET'S face it, unless you're seriously in the mood for it, slogging it out in a hot sweaty gym on the treadmill in the middle of summer with nothing more than a television screen and loud music for stimulation is hardly enticing. Then there's the queues for equipment, lots of sweaty bodies in close proximity, the journey there and back, and the parking.

So why work up a sweat inside when you can do the same outdoors? Forget hefty membership fees for one of the Capital's extortionately priced gyms and look a little closer to home.

According to Edinburgh personal trainer Mike Heatlie, whose client list includes Gwen Stefani, the city's Union Canal is the ultimate in gyms. And it's absolutely free.

"Training outside is great for mental training as you're away from the stresses and strains of gyms, and you also have that change of scenery," explains Mike. "There are two types of people – those who like that gym environment and can do a lot of great work there, and those who prefer isolation.

"The fresh air is great for a boost too, and I personally do a combination of both – strength training indoors and runs around Arthur's Seat."

For those who can't face the steep climb of Arthur's Seat the canal is the ultimate alternative. According to Mike, it's crucial to "mix it up". And this is why celebrities such as Stefani, Kate Beckinsale, Madonna and Geri Halliwell are choosing to work out in their very own outdoor gym.

Mike says: "People tend to do the same run over and over again. You will only do so much and then you'll plateau. If you want your body to change then you need to stimulate it more than you have been, and mixing it up with strengthening exercises is where you see the biggest changes in the quickest time. And you don't need a gym to do this."

Which is exactly what 23-year-old Edinburgh university graduate Victoria Krivonos and 36-year-old chartered surveyor Andy Hill found out.

"My exercise regime was quite sporadic," admits Victoria, who is based in Haymarket. "I had a gym membership throughout university but, I have to admit, I didn't go that often. I always put it off and it was easy not to do it. I assumed the only real way to exercise was to hit the gym."

While Andy was a regular gym-goer, hitting the treadmill and swimming pool three times a week, the trip to his Bannatyne's gym was a trek.

"When I used to work in George Street, it was quite handy as I could use the Queen Street gym. When I moved to Fountainbridge it became harder to get there and back and, as I'm from Dunfermline, I didn't want to waste time travelling."

And so the two embarked upon an outdoor gym training regime in their own backyard.

"I do think people forget that it's on your doorstep and you don't need to spend time getting yourself to and from the gym," says Andy. "The canal is literally outside my office but I would never have considered it as a place to exercise. I was quite dubious, to be honest. I'd never actually been along the canal and I'd never considered it as a place to exercise."

Victoria agrees: "I guess I thought it was a bit funny doing exercises as well as running. To be honest, while I knew there was a canal I never really considered it as a place to work out. And I didn't really think it would be a challenge."

Mike, however, knew differently. Starting with a ten-minute jog, Mike got Victoria and Andy to embark on strength work on one of the numerous benches along the canal. Step-ups, push-ups, tricep dips and abdominal work were all done. Then it was back to jogging, upping the intensity by including 20-second sprints and runs for a further ten minutes.

"This variety in your workout is important and you have to vary the intensity to get the best results – otherwise, you're just wasting your time," says Mike.

"I then got them both to do sets of travelling lunges to work on those leg muscles and it was back to running again, before we stopped another ten or so minutes later for more strength training on the benches.

"It is these intensity spurts that give the results, fast. Jogging is only good to an extent, but it's the intensity which really changes the body composition. You lose body fat quicker, but you don't need to do more than 45 minutes. If you can do more you're probably not working hard enough."

"It was an eye-opener," laughs Victoria. "The furthest I'd ventured were the shops and the bars. When you actually get out there you realise how friendly it is and how many others are out there running or cycling. And it was hard going – I was sore the next day, plus my heart rate was up the whole time. Those contained strengthening exercises are tough – and you'd never think of it by watching. I did a feel a bit self-conscious as people do say hello, and stop. But it's very sociable."

Andy agrees and adds: "It was much more interesting. Time passed quicker and I was a lot more motivated. There's only so long you can run on the spot on a treadmill – even if there is a television for you.

"Now, I can just change at the office, walk outside and I'm ready to go. The personal trainer showed us that it doesn't just have to be about jogging. It's so convenient and, in the summer, there's no excuse. It seems a waste not to take advantage of these outdoor spaces."

And Victoria is already converted. "I've been back since, as time goes by so much faster because there's a lot of distractions. I'm even dragging my sister and friends along."

Mike Heatlie is available for personal training sessions. For more information visit ||WEBSTART||www. mikeheatliepersonaltraining.com