Exercise Information
Each workout should include the following three parts:
1. A warm up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm up increases your
body temperature, heart rate and circulation in preparation for exercise.
2. A training zone exercise consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (
Note
:
During the first few weeks of your exercise programme, do not keep your heart rate in your training zone for longer than
20 minutes.)
3. A cool down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent
post-exercise problems.
Exercise Frequency
T
o maintain or improve your condition, plan three workouts each week with at least one day of rest between workouts.
After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key
to success is to make exercise a regular and enjoyable part of your everyday life.
Lying face down on the floor, take arms out to sides
with palms down (creating T shape with body if
looking from birdseye view). Bring opposite heel of
foot up towards opposite extended hand rotating
through torso and lifting chest. Ensure arm/shoulder
of extended arm you are aiming for heel to touch
stays pushed down into the ground to stretch
through chest and front of shoulder. Repeat on other
side. Repeat for 10- 12 repetitions each side.
Scorpions
Feet shoulder width apart reach down to floor and
walk hands away from feet into a plank position.
Twist through torso to raise one hand up to ceiling
and reach back to further stretch the pectoral region.
Return to plank position and repeat on other side.
Walk back up to standing and repeat for 12-15
repetitions. For a little extra, add a push up each
time you are in the plank position.
Walkout T-Rotation
With back and heels against the wall, raise arms up
over head and place back of hands and elbows
against the wall. Keeping elbows and backs of hands
against the wall draw elbows down and in towards
ribcage, then return to overhead position. Repeat
for 12-15 repetitions.
Wall Slides
