York Fitness 50038, Руководство пользователя, Страница: 29 / 36

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Fitness guide
Starting Your Workout
Begin each workout with a Warm Up session -
a few minutes of stretching to help prevent strains, pulls and cramps.
1. Perform some gentle stretching
2. Do light cardiovascular exercise (i.e. cycle) for approx 5-10 mins
3. ‘Dry-run’ one exercise per body part without using weights to ensure muscles and joints are warm
Finishing Your Workout
End each work-out with a warm down session – the purpose of this is to lower your heart rate
slightly and to prevent strains, pulls and cramps.
1. Perform 3-5 minutes of light cardiovascular work to gradually lower heart rate and reduce body temperature
back towards resting levels
2. Exercise should be rhythmical and of gradually decreasing intensity.
3. Stretch all the major muscle groups – this will aid recovery and return the muscles to their normal length
Correct Exercising Form
• Ensure joints remain soft (not locked out) and movements are carried out in a smooth and continuous way.
(Each repetition should take you approximately a slow count of 4 to do)
• Avoid using ‘momentum’ and instead focus on the muscles you are working - throwing weights with poor
technique increases the risk of injury and reduces training benefits
• Use full range of movement for each repetition performed
• Do not hold breath whilst training, instead exhale on the hardest phase of the exercise and inhale on the easier
phase e.g.) Bicep Curl – exhale as you curl dumbbell towards shoulder and inhale as you return the weight to
the start position
Choosing Your Weights
Start with a weight you can perform 12 repetitions without crossing the line from ‘challenged’ to ‘struggle’. If you
cannot maintain correct technique, the weight is too heavy!
Gradually increase the weight as you become stronger and more practiced.
Training for increased muscle size
• Keep your sets between 8 – 12 repetitions
• Repeat each individual exercise 2 or 3 times increasing weight slightly and decreasing repetitions i.e.. 1st set
12 repetitions, 2nd set 10 repetitions, 3rd set 8 repetitions
• Rest for 1 minute between sets
Training for shape/definition
• Sets should be 12 – 15 repetitions
• Repeat each individual exercise 1 or 2 times with sets of between 12 - 15 repetitions
• Rest for 1 minute between sets
Please see the accompanying wall chart for guidelines on how to perform specific exercises...