10133-18
8. EXERCISE PROGRAM
DEVELOPING AN EXERCISE PROGRAM
For the first month of training you should allow your body to adjust to its new workload. For 2 to 4 weeks
you should only perform one work set of each exercise, only increasing the number of sets you perform after
this adjustment period.
Develop your workout according to the time available to you and remember, the more effort you put in, the
greater the benefits and the quicker you will see results.
DIET
Diet is a very important aspect of any fitness programme. A balanced diet will help you get to your goal weight.
For tips on diet, check out our website www.trojanhealth.co.za
EXERCISE TECHNIQUE
Hand Grips
There are two styles of handgrips that can be used when exercising:
• Overhand Grip
The bar is gripped with the hands reaching over the top of the bar and the palms facing in towards the body
• Underhand Grip
The bar is gripped with the hands reaching under the bar and the palms facing away from the body.
Breathing
Breathing at the correct time is an important part of weight training. Breathe out while you are putting the effort into
the movement, i.e. when you are lifting or pushing the weight. Breathe in on the return movement or the part of the
movement that requires the least effort. Never hold your breathe during an exercise.
Exercise Style
All exercises should be done in a controlled manner. Do not jerk the weight around as this can lead to injury as well as
limiting the benefit of the exercise.
THE WORKOUT
The Warm Up
Always warm up thoroughly before each workout session to help minimise the risk of injury. Warm up on any Trojan
exercise bike or treadmill or any other similar machine.
Weekly Routine
Perform a weight training routine 3 times per week, ensuring a day of rest and recovery between sessions.
