Exercise
Bike Objective:
The exercise bike is the most commonly used
method of warm-up in a gym, alternatively
you can run steady on a treadmill. A warm-up
is essential before all physical training
sessions are undertaken and should generally
be followed by some mobility training (go
to the warm-up and warm-down section in conditioning). Complete: 5 minutes
at a steady pace at the beginning and end
of the session.
Bench
Press Objective:
To condition the major chest muscles. Precautions:
Make sure you undertake the exercise slowly
and smoothly with no jerking movements. The Exercise:
First of all, make sure that the weight you
use is not too heavy, especially when you
are weight training for the first time. You
need to select a weight where you are able
to complete at least 3 x 15 repetitions. Ask
your gym instructor for advice on how to use
the equipment correctly if you are unsure
– they will be happy to help. This exercise
can be done with a traditional barbell Complete: 3 sets
of 15 repetitions with a minute rest between
sets.
Pull
Down Objective:
To condition the major back muscles. Precautions:
Make sure you maintain a good back posture
and undertake the exercise slowly and smoothly
with no jerking movements. The
Exercise: First of all, make sure that
the weight you use is not too heavy, especially
when you are weight training for the first
time. You need to select a weight where you
are able to complete at least 15 repetitions
and three sets. Ask your gym instructor for
advice on how to use the equipment correctly
if you are unsure – they will be happy
to help. Complete:
3 sets of 15 repetitions with a minute rest
between sets.
