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COMPONENTS - PARTS
WORKOUT ADVICE
WARM UP
Prior to exercise, make sure you warm up thoroughly to protect against injury and prepare yourself for the activity
to come. Warm up for 8 to 10 minutes by walking or jogging lightly on the spot or use an Everlast Treadmill,
Exercise Bike or Elliptical. Try to include some similar movements that make up your workout and keep the
intensity low to moderate without leaving you feeling fatigued. Before starting the main workout, include stretches
to target your tighter muscles. The duration of the warm up activity will depend on the intensity of your workout as
well as your own fitness level.
• Ensure that you wear exercise footwear that gives good support and cushioning.
• Stop if you feel any pain or dizziness.
• Avoid locking or over extending knee and elbow joints.
• Keep breathing - don’t hold your breath!
• Remember to work both sides of your body equally.
• Workout to the point of fatigue but not failure.
• Allow at least one day of rest between similar workouts.
• Rest for about 30 seconds between exercises depending on fitness level.
• Initially do 2 sets, increase to 3 or 4 as your fitness improves.
WHEN DOING REPETITIVE RESISTANCE EXERCISE MAKE SURE THAT YOU
• Breath out on the exertion portion of the movement.
• Perform each repetition in a slow and controlled manner.
• Use a full range of motion but stay well within your joint’s natural and comfortable range of movement.
• Take about 4 seconds to do one repetition i.e. take about 2 seconds to lift the weight and 2 seconds to lower it.
• Work up to 10 to 20 repetitions before increasing the difficulty. You can make an exercise harder by adding more
weight, moving more slowly or increasing the range of motion (note point above).
WARNING
Always check with your doctor before beginning any exercise programme, especially if you are pregnant or over
45. It is very important that you consult your doctor if you have cardiovascular risk factors, such as smoking, high
blood pressure, high cholesterol, diabetes or a family history of heart disease.
WORKOUT ADVICE
