Getting started
in the gym
A good training
programme always
combines a mix of CV,
Strength and Flexibility.
For further help:
www.glasgow.ac.uk/sport/health
Strength
Seated Row
Maintain up right posture throughout, chest up, shoulders back.
Squeeze shoulder blades together as you lift weight
Chest Press
Keep torso still and press out until arms are straight.
Lower back to the start position.
First
Warm up
Gradually raise the pulse and mobilise the body for 5-10 mins on a CV
machine like the cross trainer or rowing machine.
Lat Pull Down
Leg Press
Arms straight at top, pull to just below the chin (No Lower)
Feet hip distance, keep knees in line with toes
• Always work through a full range of movement. Eg, On the chest press make sure arms straighten out and then return hands all the
way to the chest before beginning the next rep.
• Perform 3 sets of 8-12 reps with 30 seconds to 1 minute
recovery between sets. 2-3 times per week but not on
consecutive days
Shoulder Press
Chest up shoulders back. Press until arms are
straight and lower back to shoulder level.
• Regularly fatigue or overload the muscle. Your last rep should
be nearly impossible
• Maintain a neutral spine position throughout with chest up and
shoulder-blades squeezed together
• Try a TBW class to progress to dumbbell and body weight exercise.
Cardiovascular
Flexibility
Use interval training methods to get you fitter or lose
weight faster.
Interval Training Graph
Rpe Scale
Very Light
Fairly Moderate
Moderate
Hard
Very Hard
10
Intensity Level (1-10)
Light
8
· Sit upright with chest out and shoulders back
· Bring soles of feet together as close to you as possible
· Drop knees out and down towards floor
6
4
· Clasp hands behind back
· Keep arms as straight as possible
· Raise upwards to increase stretch across chest
2
Very, Very Hard
Maximum
1
5
10
15
20
Time (Minutes)
25
• Build up from 1-5. Then do a period at 8 or 9 followed by a period at 5 or 6. Repeat.
• A high Intensity interval session may last somewhere between 5-30 minutes.
· Kneel down with knees apart and feet together
· Sit down on heels and stretch arms out in front of head
• Cardio vascular training should occur on most if not all days of the week but at least one days rest per week from high intensity exercise is recommended.
• Try to vary the type of exercise frequently.
· Stand on one leg and hold on to a wall if necessary
· Hold on to your foot or your trouser leg and pull
your heel towards your backside
· Push your hip forward to increase the stretch
· Lie on your back with one foot flat on the floor and the other in the air
· Keep your leg completely straight pushing your heel towards the ceiling
· Hold on to the back of the thigh or the calf and draw the leg towards you
· When you feel the need to bend the leg, hold that position
Record your progress
Friday 27th July
Warm Up
10 mins on the bike at level 8-15
· Stand facing a wall with your feet separated
· Bend your front leg but straighten your back one
· Push your back heel into the floor whilst leaning in towards the wall
• Perform stretches for each muscle group. Hold each
position for 30seconds or longer.
• Focus on areas where you are tight or sore. To increase flexibility hold the stretches for longer. As The stretch gets easier, progress further into the posture.
• To improve flexibility or to add more stretches to
your routine, try a stretch to harmony class.
Weights
Lateral pulldown - 30KG - 3x8-12 reps - (11reps, 10reps, 8reps)
Leg Press - 50KG - 3x8-12 reps - (10reps, 10reps, 9reps)
Chest Press - 25KG - 3x8-12 reps - (12reps, 1 reps, 9reps)
Seated Row - 35KG - 2x8-12 reps - (10reps, 8reps)
Shoulder Press - 22.5KG - 2x8-12 reps - (12reps, 10reps)
CV
Cross Trainer - 15mins = 30 secs - Level 15 & 1 min - Level 10
x 10 reps
Treadmill (Hillwalks) - 10mins = 1 min - flat - 5km/h
1 min - gradient 10 - 5.5km/h
Stretch
Hamstring Seated
Lying Quad Stretch
Seated adductor Stretch
Seated gluteal Stretch
x 5 reps
Chest Stretch
Childs Pose
x 30 secs each stretch
For further help:
www.glasgow.ac.uk/sport/health