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EXERCISE INFORMATION
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EXAMPLE OF HEART RATE ZONES
EXERCISE FORM
Maintaining proper form is an essential part of an effective exercise program. This requires moving through the
full range of motion for each exercise and the repetitions in each set being performed smoothly and without
pausing. The exertion stage of each repetition should last about half as long as the return stage. Proper
breathing is important. Exhale during the exertion stage of each repetition and inhale during the return stroke.
Never hold your breath.Rest for a short period of time after each set. The ideal resting periods are:
• Rest for three minutes after each set for a muscle building workout.
• Rest for one minute after each set for a toning workout.
• Rest for 30 seconds after each set for a weight loss workout.
Plan to spend the first couple of weeks familiarising yourself with the equipment and learning the proper form
for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without
strain. Stretching at the end of each workout is an effective way to increase flexibility.
