Steve Haywood Health & Fitness

The exercises within this Ebook are designed for people beginning to exercise, or, to maintain base fitness while on business or holiday.

The exercise program should be carried out a minimum of twice a week. The program should also be changed every 4-6 weeks otherwise muscles adapt and progression slows (see other Gym Free Workouts for more programs).

To Exercise Safely there is essential advise to consider before you begin

1. Always warm up – This pumps blood to your muscles priming you for exercise. A warm up will also shift your focus to the task ahead.
2. Before starting each exercise think about the technique involved, this means you will be safe and will target the appropriate muscles.
3. Engage your core muscles slightly (explained in the next section) in order to balance better during the movement.
4. Do the repetition in a controlled manner. For example, when lowering during a press-up, use a slow and controlled movement rather than allowing gravity to do the work.
5. Each phase of an exercise should generally take between two and three seconds and should always be a controlled movement.
6. Expect some discomfort with exercise but not pain. Stop exercising immediately if you experience pain externally or internally.
7. Look after your back, especially the lower back. Wherever possible, keep your chin up and head in line with your spine. Dropping your head increases pressure on your neck and lower back.
8. Strength and Core Stability exercises should be combined with cardiovascular work. This includes, but is not limited to; Walking, Jogging and Running (see separate Ebook).

Note – Fitness Myths

There are a number of myths surrounding exercise, especially where women are involved. Here are some important points to remember:-

Correct training does not:

• Make women look too bulky or masculine; or
• Harm the joints; or
• Make you musclebound; or
• Decrease flexibility; or
• Turn muscle into fat when you stop training.

Note – Appropriate Clothing

It is better to wear appropriate clothing that enable you to go through all the various ranges of movement without being hindered.

Wear suitable trainers – ideally ones tailored to your footfall and movement style.

End of section.

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“Equipment Free Workout” Ebook devised by Steve Haywood. ©2008 All Rights Reserved.

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