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 a Reebok Treadmill, Bike or Elliptical Crosstrainer. 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.
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