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one arm following the other, moving both at once.

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In recent years there has been extensive research into just how much and what sort of exercise our sedentary society needs to stay healthy. A Converse Uk Trainers

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The regime, tailored to improve fitness in RAF pilots posted to remote airbases without gym facilities, is called 5BX for men and XBX for women. The men's routine consists of five simple activities: stretching, sit ups, back extensions, pushups and running on the spot. The women's version has 10 exercises, and includes side leg raising and arm circling.

"I think the thing that will haunt me for the rest of my life is that bloody photograph of myself in a bikini," she has said, with her trademark forthrightness. "In and of itself, it is a lie because I don't actually look like that."

Conclusion: It's a comprehensive workout in a short time, even at level one. You don't need special clothes or shoes (unless you want to emulate that 1950s look with a leotard), nor more space than a yoga mat. What better incentive to start training like a dame?

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Perhaps. But if just a dozen minutes a day makes such a difference (inside and out), they could prove to be even more life enhancing than a coral bikini.

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As fitness increases, so too does the difficulty of every exercise; but, crucially, the length of time stays the same. If this is starting to sound rather familiar, you're not wrong; RCAF was the original high intensity workout, which was largely forgotten, then recently reinvented, repackaged as "Interval Training", and sold as a brand new innovation.

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while raising your head, shoulders and alternate legs.

1. Leg lifting x 2: The lady in the RCAF booklet seems to be achieving a vertical leg with great ease, though it might be a trick of the strange leotard she is wearing. Performing two of these is not too difficult, but you'd definitely get hip burn after doing 15, which is my target number.

The Royal Canadian Air Force (RCAF) programme, developed in the late 1950s and published in booklet form, was once an international bestseller. Around 23 million copies in 13 translations were sold across the globe and the simple (yet effective) exercises were hugely popular in Britain.

4. Chest and leg raising x 4: Definitely the move you'd least like your neighbours to catch you doing, this involves lying flat on your front, hands tucked beneath your thighs, Converse Silver High Tops

Helen Mirren works out like a trooper

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"The term HIIT encompasses a whole range of activities, including pedalling like fury for 20 seconds then resting for five minutes and repeating 10 times, or running for two minutes then resting for one, or doing what Helen Mirren does over a 12 minute period," says Prof. Myra Nimmo of Loughborough University, in England.

And that's not the only area in which high intensity training can help. "After a fortnight of doing HIIT, three times a week, a person's insulin sensitivity will be improved," says Nimmo. "This means their blood glucose levels go down, reducing their risk of type 2 diabetes."

Nimmo, who is spearheading the research, which has monitored hundreds of unfit, middle aged volunteers over the past eight years, adds: "Sports coaches have known about this sort of training for a long time, but it has got huge potential for non professionals."

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joint study last year by several universities, found that three short bursts of highly intense exercise for 30 seconds each, with short rests in between, amounting to only three (yes, three) minutes a week, could deliver the health and weight loss benefits of the equivalent to hours spent in the gym. The researchers have dubbed the phenomenon High Intensity Impact Training (HIIT). And it looks as though it will indeed be a hit.

2. Lateral bending x 5: The "I'm a little teapot" dance, as some like to call it, is said to bring "profound release to the diaphragm". It loosens my limbs and leaves me energized. 3. Arm circling x 24: This is surprisingly tiring for such a ridiculous looking gesture. It gets worse as the levels increase and you switch circling for "windmilling"

Joan Collins, 80, who has famously been on a diet since the 1960s, the sensuous Mirren is an unapologetic hedonist, known to smoke, drink and eat proper food, which chimes more with real women. Not that Mirren is a late convert to fitness far from it; in 2010 she was the poster girl for the Wii Fit Plus, spearheading a campaign to promote a selftailored workout that can be executed in your own home.

This short burst exercise regime effectively boosts volunteers' stamina and the fitness of their lungs, heart and blood vessels. More crucially, there are major unseen health benefits as well. High intensity workouts target so called visceral fat, found internally, which is more harmful than outer body, subcutaneous fat. Largely located in the abdomen, visceral fat is linked to cardiovascular disease, metabolic disorders and breast cancer.

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It's not long time, is it? Long enough to boil bronze extruded spaghetti, send a few emails or ensure that, like the Mounties, you will always get your man. actress Helen Mirren as the elixir of her youth and the reason why she can still rock a coral bikini in her 60s.

There is also evidence that the training itself suppresses appetite. But Nimmo cautions against a oneprogram fits Converse High Heels Wedges all approach. "I think we also have to accept the fact that Helen Mirren just has the genes to look the way she does," she says True. If unhelpful. But let's remember again that Mirren is nearly 70 yet glows with vitality. After her famous bikini shot taken on a beach in Italy when she was 63 the award winning actress was ambivalent about once again being feted as a sex symbol.

Fast fitness we put Mirren's fitness plan to the test

Older generations swore by it; the actor and comedian George Burns, who died in 1996 at the age of 100, was a fan. The regime fell out of vogue and was confined to diehard adherents, but it doesn't take Nostradamus to predict a fresh flurry of interest once the Mirren effect kicks in.

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