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Exercising Information
GETTING STARTED
You will often read about terms referring to exercise that may be confusing. Below are some of the
definitions that are regularly used.
Repetition -
Commonly referred to as 'REPS'.
This is a complete movement from start to finish.
Set -
This is a complete number of consecutive repetitions.
i.e. 1 set of 10 reps.
Speed of Motion -
This is the relative speed of movement for each rep.
Fast is considered as 1 rep / second. Medium is 1 rep / 2 seconds. Slow is 1 rep /
4 seconds.
Intensity -
How 'hard' the exercise feels.
Low Intensity = easy exercise. High Intensity = hard exercise.
TRAINING PROGRAMMES
You will achieve fast results, gaining a trimmer, fitter body if you follow these general rules.
*
Exercise regularly - do not skip workouts as consistency is the first key to success.
*
Do not be afraid perspire a little. This is a sign that you are working your body hard enough to give
fast results. You will find 'hard' exercise enjoyable.
*
Set yourself realistic goals. Do not be over-ambitious. Plan your workouts to concentrate on
specific body areas. Start slowly and gradually increase the intensity, reps and sets.
BEGINNERS PROGRAMME
This is a short suggested programme which we suggest you use for no more than 3 weeks, to be
ideally performed every other day, but certainly not more than 4 times during the week.
This suggested routine is specifically for beginners or those who have not exercised for a considerable
time. The programme is designed to provide general improvement in muscle tone, strength, flexibility
and co-ordination.
As a beginner, you should start with no more than 2 sets of 6 exercises for the following reps on each
of the Gym's training stations.
10 REPS - BENCH PRESS followed by LAT PULLDOWNS
5 REPS - PEC DEC
10 REPS - LOW PULLEY PULL UPS
10 REPS - LEG EXTENSIONS followed by LEG CURLS
* Your rest interval between each set of reps should be 1 minute.
* You should perform 2 SETS of each exercise.
* Your exercise pace should be SLOW to MEDIUM.
* The resistance (weight) settings should be in positions 1 - 3.
* This exercise programme should take you approximately 20 minutes.
* Follow this exercise programme with 5 minutes of proper cool down exercises.
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