Training

• If you have trained with weights before take it easy for the first week. Get used to the exercises and the plans you have been provided. Don’t attempt to lift the maximum weight possible. You can start with 2 sets per exercise instead of 3 or 4.
• It is a natural effect to feel sore muscles after your workouts. If you are exceedingly sore the following day, do moderate stretching and moderate exercise as it will help. Always do a good cooldown at the end of every session to reduce the effects of muscle soreness.
• When starting each exercise, do not lift heavy weights. Align to your intensity levels.
• As a general rule, breathe in before you start your exercise movement, and then out on the first movement, breathing in again on the second phase.
• If you are doing weight training and cardio in one session (which is not recommended) it is best to do the weight training first following a light cardio warm-up and then your cardio session. The reason for this is your cardio session will help to reduce post-exercise muscle soreness (PEMS) which could result from weight-training.
• Set your cardio and weight training days alternately allowing for recovery.
• Moderate intensity Cardio Options offer some great alternative options to short duration/higher intensity 20-minute cardio workouts:
  • Powerwalk
    Outside, for one hour, preferably somewhere hilly. Powerwalking is a great form of cardio for burning fat while conserving muscle.
  • Cross trainer
    For one hour. Keep the intensity at around 5-8 in terms of effort.
  • Bike ride
    One hour. Outside, or inside on a stationary bike, or you can do a spin class.
  • Treadmill, on the highest incline possible
    Powerwalk for one hour. After a 5-min warm up, set the speed as fast as you can without jogging.

Tips During Training

• Warm up thoroughly for 5-10 minutes Cardio
• Cool down properly 5-10 minutes Flexibility and Cardio
• For High Cardio workouts add 3-5 minutes of Cardio intervals between groups of Weight Training exercises
• Do gentle dynamic stretching before and during weight training exercises as you recover
• Get off the exercise station as you recover to allow other users to use the equipment
• Set up your equipment to fit your arm, leg length etc.
• Maintain correct natural posture along with good technique at all times.
• Maintain a full range of movement during exercise repetitions
• Try to follow exercise intensity levels set by your trainer. These levels should reflect warm up sets to start moving towards working sets (higher intensity)
• Tempo of the repetitions is important. This is the speed of your movements. Beginners usually perform repetitions slowly at 2 seconds for the first movement and 2 seconds for the second movement. Your trainer may specify an alternative tempo.
• Recovery time between sets is important. Follow the guidelines set by your trainer.

Moving Towards Intermediate/Advanced Training

Tips For Individualising Your Training

• Set or reset your goals such as to improve Sports Performance, Gain Lean Muscle Mass, Become Stronger etc.
• Choose your exercises and technique to meet your goals and build your programme using key principles
• Learn alternative exercises for your muscle groups
• Learn techniques to intensify workouts and make them goal specific. Discuss with your personal trainer for guidance.
• Stick to basic principles of training unless you have the knowledge to apply variations or unless you have been advised by your personal trainer to do otherwise.