Kenneth Gardner - THE FITNESS CLUB IT IS always best to be conservative when starting an exercise programme and progress gradually. You can start by working out for a total of 12 minutes and slowly work up to 20 minutes and beyond.
You should start your exercise routine with a warm up segment, followed by a build up to the most vigorous portion of the exercise routine. Following the active involvement of the muscles they will now be warm and better able to stretch further and safer. This is advantageous in the prevention of muscle injury.
A key exercise safety principle is to start at a low-intensity level and progress gradually. For the most part this means a walking programme. An important rule is that you should not jog until you can walk three miles in under 45 minutes. Stop exercising in the event of warning signs such as abnormal heart beats, pain or pressure in the centre of the chest, dizziness, lightheadedness and so on.
Conclude your exercise session by stretching and then some cool down activities. The cool down activities will decrease the pulse rate. This is effectively and safely done by keeping the feet and legs moving while walking. This will promote a safer and faster recovery from fatigue.
EXERCISE #1
For two to three minutes, walk in place (on the spot) at a faster than moderate pace. Hold your arms at a 90 degree angle while swinging them from the shoulder. Try to be loose but poised, avoiding the tight clenching of the hands and mouth. Lift your feet about six inches off the floor, staying on the balls of your feet. Breathe easily with a natural rhythm.
EXERCISE #2
1. Start with your feet together, hands hanging down at your sides.
2. Move your feet apart then swing your arms up to the sides and overhead.
3. Keep your legs straight, reach down with your trunk and swing your arms like you are splitting wood with an axe. Swing your arms between your legs and stretch as far as you can.
4. Bend your legs slightly as you straighten your back while you return to the starting position.
5. Bring your feet back together as you swing your arms back and down to your sides. Repeat 10 to 15 times.
EXERCISE #3
1. Stand with your hands on your hips.
2. Hop off your right foot as you lift your left leg straight out to the side. Turn your head to the left to see that your leg is horizontal to the floor.
3. Repeat step 2, this time using the left foot.
4. Repeat the routine 10-15 times alternating right and left legs.
EXERCISE #4
1. Stand with feet together, arms extended by the sides, palms facing front.
2. Step to the right; right foot then left foot bend your elbows and touch your right shoulder with your right hand and your left shoulder with your left hand.
3. Step to the left, leading with your foot, return your arms to your side.
4. Continue the routine for two to three minutes increasing the pace of the movement of both arms and legs.
EXERCISE #5
1. Stand with feet together, arms extended, palms facing floor.
2. Step to the right, right foot then left foot, bend elbows, make a fist and pull your hands up to your shoulders.
3. Step back to the left and extend arms to starting position.
4. Repeat the routine at a brisk pace for two to three minutes.
Kenneth Gardner, Exercise Physiologist at The G.C. Foster College of Physical Education and Sport.
