The congestion workout

With the Congestion Charge about to start motorists are thinking up alternative ways to get to work that won't involve overcrowded tubes and buses. We meet four people who get to work on time and in top physical shape. Time to put on those trackie bottoms.

The cyclist

James Clark is a speech adviser for a media relations consultancy. He cycles from his home in Camberwell to his office in Millbank.

"Despite having free parking at work, driving in makes no economical sense to me with the congestion charge coming. Apart from anything else, driving takes around 50 minutes, whereas I can cycle there comfortably in just 15.

"Cycling is a brilliant way to keep fit - it's such a good workout that I really don't feel I need to go to the gym any more. The company I work for is fantastic at encouraging us to lead a healthy lifestyle and when we were given a leisure voucher last year for £250 I immediately spent it on a bike, knowing just how useful it would be.

"I arrive at work pretty sweaty, but we have changing facilities and I can leave my suit at work and shower and change when I arrive. I can leave my bike in a safe place if I'm going out straight from the office.

"My only gripe is the danger to cyclists from motorists who often appear not to see us, however many lights we have. I've had quite a nasty scrape when a car backed into me, but I use cycle paths where possible.

"If Ken Livingstone really wanted to do something useful about congestion, he should put in more cycle paths - at the moment they make little sense because there are so few of them."

CALORIE COUNTDOWN

Fitness expert Jane Wake says: "At a leisurely pace with lots of traffic-light stops you can burn around 140 calories in half an hour. Go faster, to about 9.5mph, and you'll burn 220 calories."

THE PROS

"Pick up the pace and you will burn more calories than you could from walking. Cycling has excellent strength benefits for the legs and hips. If you cycle using the right technique this will include the bum and inner thigh area. So, you need to think about how you push and pull through the cycling motion, as well as keeping your knees in alignment.

"There is no impact through the legs, so cycling is great for anyone with knee or lower-leg injuries and who finds fast walking or running painful.

THE CONS

"It can be a fast mode of transport, getting you to destinations through heavy traffic faster than a car."

"Cycling in London can be dangerous. There are not nearly enough cycle routes or lanes. This is not helped by the fact that motorists don't respect cyclists - cars run into cycle lanes and don't see cyclists when turning at junctions. Cycling can also cause problems for people with poor back posture or abdominal muscle tone. When cycling you really do need to be aware of how to hold yourself properly. Using aerodynamic posture, as racing cyclists do, may help you go faster, but for everyday people who are not necessarily very strong, this could lead to back problems.

"Always try to hold a natural back position where your shoulders are pulled back and down, and your spine is long and tall. Contract your tummy muscles to help support it."

THE POWER WALKER

Colin Hitchin, 32, works for a lifestyle management agency. He lives in Old Street, Shoreditch, and walks to work in Covent Garden.

"I have been walking the three-and-a-half miles to work since the beginning of last week, when I realised I live on the 'wrong' side of the road and would have to pay the full congestion charge. I sold my car and got walking.

"I had been going to the gym in the mornings, but walking is a way to keep fit without having to get up early to fit everything in. I 'power-walk' and it takes me 40 minutes.

"Having to carry a case, my gym kit and a pair of shoes is a pain, but it's a very pleasant way to get exercise. Even better, it's completely free."

CALORIE COUNTDOWN

Jane Wake says: "At a leisurely stroll you will burn around 100 additional calories. At a power-walking pace (around 3.5 mph), with a few moderate hills, this will go up to 195 calories in half an hour."

THE PROS

"There is very little risk of injury with walking. It is a low-impact activity, which means there is less shock to the body than running or jumping. It is also one of the best ways to mobilise the spine, especially if you were to add some stretches, which will combat back pain.

"If you walk fast, especially uphill, you utilise not only your leg muscles but also your backside, giving great strengths-and-toning benefits.

"Over longer durations, you are likely to burn a larger proportion of fat than higher intensity activities.

"Brisk walking improves heart-and-lung function, and bone density, lowering the risk of osteoporosis.

"Also, you don't need any special kit, and everyone knows how to walk."

THE CONS

"To gain many of the benefits outlined above you do need to walk hard. For ultimate fat-burning benefits, you will need to keep going for 40-60 minutes. This requires time, of course, something most of us don't have. Research shows that time - or the lack of it - is the main reason why we don't exercise. You have to work up towards a decent fat-burning pace."

THE ROLLERBLADER

Jen Folb, 26, is a marketing executive. She Rollerblades from Fulham to Blackfriars.

"I've been an avid Rollerblader for two years, but I only started using this as a mode of transport after last summer's Tube strikes.

"I enjoyed the journey so much - once down at the Embankment, following the river to Blackfriars Bridge - that I decided to keep it up and then I wouldn't have to worry about how horrible the Tube will be once all the ex-motorists start using it.

"It takes 40 minutes to reach work. By 9am I feel I've done a great workout.
"I wear a tracksuit, or shorts if it's hot, and carry a rucksack so I can change in the office. My Rollerblades fit neatly under my desk and in my rucksack if I'm going out somewhere smart after work."

CALORIE COUNTDOWN

Jane Wake says: "Rollerblading at 5.5mph will burn around 250 additional calories in just half an hour. This is a high-intensity, maximum calorie-burning activity."

THE PROS

"Because you are working from an unstable base, your body has to work harder to stay balanced. This means that you will work muscles, not just in your legs, thighs and bum, but throughout your whole body. Breathe in deeply to work your abdominals as you go.

"The sliding action of the blades means this is probably one of the best ways to tackle inner-thigh wobble."

THE CONS

"You have to stick to designated routes. These are highly restricted in some parks after accidents caused by reckless bladers.

"Rollerblading in the rain or on icy pavements is dangerous. You need to be taught by a qualified instructor. Lessons cost £30-£60 an hour and you'll need at least six.

"You will need a lot of safety equipment - knee, shin and elbow pads, gloves and helmet, all of which can be expensive."

THE RUNNER

Natasha Cendrowicz, 32, is a committee administrator who lives in Tufnell Park and works at Guildhall.

"I've run in four London Marathons and decided that running the six-and-a-half miles to work would mean I could beat the congestion charge and get training.

"I've worked out a route around the back streets of Islington which is not so congested that I'm breathing in heavy car fumes. I also avoid junctions so I don't keep stopping and starting. Usually I'm at work in 38 minutes.

"I take my work clothes in a rucksack and keep a suit at the office. If I'm going out I go home to change, so I still get the benefit of the return run."

CALORIE COUNTDOWN

Jane Wake says: "At a slow jog (around 11.5 mins per mile), you burn around 280 calories in half an hour. Up the pace to a run and this will increase to around 410 calories. Add a few hills, while keeping your pace up, and you could burn more than 500 calories."

THE PROS

"If you can keep going, you will burn fat as well as carbohydrates for fuel. Running is a brilliant way to control your weight. Also, your heart-and-lung fitness will improve 100 per cent and energy levels will soar.

"This is the biggest endorphins high you will get. It's a stress-buster and gives you a feeling of freedom - just what you need after being cooped up in an office all day."

THE CONS

"Running every day can lead to lower-leg, knee and hip injuries. If you have a few injury niggles or are of a heavy build, you may struggle. If so, keep your running days to three per week.

"You will need a well-fitting rucksack. If your load is too heavy you could get back and postural problems. "Good running shoes are essential and cost £60-£150."