WILL I BE ABLE TO DO THIS PROGRAMME?
Before commencing any exercise programme, you should visit your doctor and get clearance to exercise, especially if you have any risk factors.
Risk Factors include:
- Family History: Any heart related disease before the age of 55 in father or other male first-degree relative, or 65 years of age in mother or other female first-degree relative.
- Cigarette smoking
- High Blood Pressure
- High Cholesterol
- High Blood Glucose levels
- Obesity i.e. Body Mass Index (BMI) > 30kg.m2
- Sedentary Lifestyle
Please note that the programme prescribed is designed for healthy and non-injured individuals. If you have any injuries, consult a fitness specialist to advise which exercises may aggravate your injury and to receive alternative exercises.
It’s also advisable to take this programme to your gym and ask an instructor to check your technique and make sure you are conducting the exercises correctly.
HOW DO I DO THE STRENGTH SESSIONS IN THE PROGRAMME?
Perform strength training session on non-consecutive days. We recommend doing a strength session, a cardio session on the following day and then having a rest day before doing the final strength and cardio sessions for the week.
Perform one set of all exercises in Superset 1, followed by a second set of each exercise and repeat again if doing 3 sets. Then move onto Superset 2 and repeat the sequence as described and so on for the Superset 3 and 4. This maximises workout time and burns more kilojoules as you’ll be resting less. There should be no recovery between exercises within a superset; you can rest for 2-4 minutes between supersets.
Adhere closely to the specific exercise techniques. Perform exercises in a slow and controlled manner.
Select weights that require moderate to hard effort. (i.e. be able to complete a set of repetitions with your chosen weight, but the last few repetitions should become challenging). You will know the weights are too heavy if you are unable to complete all the repetitions with good technique.
TRAIN WITH A PARTNER
If possible, exercise with a training partner, who can provide feedback, assistance and motivation.
Maintain a normal breathing pattern, exhaling on exertion.
Warm-up exercises prepare the body for more vigorous activity. They are designed to increase blood supply to your working muscles. These exercises should last for approximately 5 minutes and should elicit a light sweat.
Cool-down exercises assist the body in returning to a resting state. You should cool down for about 5 minutes and do similar exercises to your warm-up, but at a lower intensity. The aim is to return the heart rate to about 100 beats per minute, or about 50% or your maximum heart rate.
HOW DO I STRETCH PROPERLY?
- Always warm-up before stretching; many people choose to stretch AFTER their cardiovascular workout.
- Stretching should be slow and controlled with no bouncing. Hold each stretch at a point of mild tension for 20 to 30 seconds.
- Repeat each stretch twice.
- Do not excessively extend, flex, twist or lock any joints.
- Do not stretch through pain – release the stretch if any pain is felt.
- Try to stretch four to five times per week.
IS THE R399 PAYMENT ONCE-OFF OR MONTHLY?
The R399 is a once-off payment that includes your full cardio and strength plan for the whole 12 weeks.
CAN I DO THIS EXERCISE PROGRAMME AT HOME?
Yes! The exercises have been designed so they use minimal space and very little equipment.