- Perform your workout 2 or 3 times per week, and on non-consecutive days!! (At least 48 hours between)
- Begin your workout with 5 – 10 minutes of warm-up (cardiovascular/aerobic activity) and finish with a 5 – 10 minute cool down of stretching.
- OR….After each exercise, stretch the muscle group(s) just worked.
INTENSITY AND DURATION
- 6 to 12 exercises per workout, and from 1 to 3 sets of each exercise.
- Appropriate intensityis when only 1 or 2 more reps can be performed at the end of a set.
- Perform 8 to 15 reps for muscular strength and endurance gains.
- Rest 30 to 90 seconds between sets of the same exercise.
- Listen to your body!!! Don’t ignore Pain!
- EXERCISE ORDER – Work Compound Exercises first (those involving more than one joint/muscle group). After that, work larger muscle groups first, working to smaller muscle groups. Legs, Back, Chest and Arms.
- Increase either the resistance or number of reps. No more than 20 reps! If the weight feels easy, you can add 3-5% more weight OR you can increase your repetitions to as many as 20. But if you can do more than 20 repetitions, you should increase the weight/resistance.
TECHNIQUE and BREATHING
- Perform steady, controlled movements. Do not work quickly, or let the weight ‘drop’. Avoid allowing momentum to control the weight.
- Perform each exercise through a complete RANGE OF MOTION, while considering orthopedic limitations. Do not hyperextend or ‘lock out’ the joints.
- If doing a standing exercise, stand with knees relaxed and feet shoulder-width apart.
- Keep spine in healthy ‘neutral’ position and head and shoulders always relaxed.
- Exhale on exertion (the difficult part of the exercise)
- Inhale on release (the easier part of the exercise)
- Main breathing ‘thought’ is to be relaxed, not to ‘lock out’ or hold your breath.