EXERCISE DO's AND DON'Ts

EXERCISE DO's AND DON'Ts

Do -
     drink water before, after and during
     dress properly
     attention to shoes
     breathe during strength training on each lift - FITT
     shake or bar after - 15 grams of protein
Don't
     bounce when you stretch
     wear rubber suits or extra clothes to sweat
     do straight leg sit ups - bend knees
     exercise after eating - wait at least 2 hours
     take sauna or shower until 15 minutes after exercise

EXERCISE - STREGNTH

EXERCISE - STREGNTH

Now is the time after NEAT and GUMA at about 8 weeks
FITT
     F = frequency which is at least 4 times per week with GUMA continued
     I = Intensity which is work harder than usual
     T = Type is weights, bands and increase as you can
     T = Time to increase up to 45 minutes per time and exercise each muscle group
Continue GUMA 6 times per week
Warm up and cool down and stretch before and after each FITT time
Remember RICE if necessary
Maximize your muscle to burn calories
     Find a weight you can just lift once for each muscle group
     Then use 75% of that weight for each muscle group with 12 repetitions
     Rest 60 seconds between each lift
     Do no forget legs

FINALLLY EXERCISE

FINALLLY EXERCISE

Warm up and stretch

Move from NEAT to GUMA ( get up and move around)

Gradually increase to 10,000 steps per day

Cool down for 5 minutes and stretch again after exercise
      Stretch back of legs
      Full body stretch standing
      No bouncing stretches

Do not exceed maximum heart rate - ask your doctor or trainer how to calculate for you

Any pain/injury treat with RICE
     Rest
     Ice
     Compression
     Elevate

Resuming exercise post injury increase warm up and cool down times for at least 10 days

WOULD YOU LIKE TO BE HAPPIER AND MORE POSITIVE

WOULD YOU LIKE TO BE HAPPIER AND MORE POSITIVE

People who exercise feel happier and more positive about themselves

Every exercise program consists of cardiac, strength and flexibility
Muscle strength prevents injuries and falls and consumes carbohydrates
Muscles burn calories 3-5 times more actively than fat
REMEMBER start slow
NEAT = non exercise additional thermogenic
     stairs vs an elevator
     park far away
     walk after lunch and dinner
     walk 5 minutes out of every hour at work = 40 minutes = 2 miles
Set Goals
     your own
     be specific
     be achievable
     set dates and times
Choose Equipment
     shoes #1
     loose clothing
     time and place
     reward with non food