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BLI xePUl
1. 1L Ar osso 16
9tL solrsqeM puo 6urpoer reLllrnJ
UAO eqt 6ur,(1r1s,(uep
oor 'e.1o.r lioog'Uollorp,(Ll ,.ioeO lqOu eql
nrourt ol s5u!qt poog
6ururorl ,(1llt!lxe1.
' oururol+ ecuolstsej'uollDZlllgo+s os.jo.l,sel3snu,
?5
nuerr esltrext eql
sllnPO iePlo PUC
ueLUoM JU ou 6etd '6u ru roll r olnf so^olpr or ,6u ru ror.
og ArtltglxelJ '6ururor1 eruolsrser ,uol+ az)llqo+s osro_
aututor6o,rd rno/t 6 U U U D
! ld
6urueo.rls r.1+loorl 'rnor^oqeq puo elz(1se1
9t
ftesrno{ 6u!ssessv
seltsnu 'sedA1 Apoq 'CIurulnq +oJ'UolJi.ll. _
I sllqnq put' qrlDerl 5u!roldxl
€srureRru# *-:.:
 E xplcri ng
h e g.ltH ond ,]

h sbits
ealth is defined by the
- think how much you couto save lefl of centre deals with illness,
World Health Organizarron on medtcal expenses. you can
as physical, mental, socjal whrle the area on the right deais
achieve this improvement in your
and emotional wellbeing;
:r_ .tr,-Ltal wlin optimal health A/though it
health by modifying your lifestyte
-,- cerlainiy makes sense lo keep
lLrsi the absence of disease, ln and lrehaviour, and by adjusting
, ,r-er IVOrds, you cannot assume yourself lo the right of centre,
your mrndset and attitude towards
' :. \rou are healthy simply many people seem unable to
physical activity
- . j rse r o.r show no signs achieve this eiiher through a lack
and The diagram below, taken from
), -oloms of illness or disease of knowledge or Iack of motivation
the Exercise Teachers Academy,s Health enhancement is ihe first of
- _r:tresstng all facets of your being Manual for Fitness professionals,
- a !olrsltc manner will bring you many steps lowards personal
represenls your health conlinuum
_ ,ser fo lhe point of true wellness wellness and can be initiated
You will notrce that the area to the
' ine same way, being physically anywhere along this continuum.
' , :roes not necessarrly mean that
, _ are heallhy For rnstance, if
_.e caoable of running a Health Continuum
.'a-aan but you smoke and eat
, . -' .. r'ou would not be consid_
. . _. .s neallhy as someone who
.' ,' . l"!n lwo kiiometres but
-?: 2 lifestyle
that supports

I 1161_.1p nealth and

among other things,
-
- ,-tsk of developing

, - --ough lhis requires an

.- ,' ,r:re and energy, the
: : :,,aSlanttal from both
: .- :' a poinlortiew ILLNESS
.fq;.4q.*4
,{6
pue sllrd'suollol'suollod snolleA ss3N]]f/V\
Arl ol pealsut Sutsooqr'uuaql
uo sareld srql leLlt Altltqts;odsat
0L1l l-{l!M alqelloJLU0lun LLl0as
aldoad ,{uen L.llleaq rno,{ uo oneLl
11r,tt 3urlee Jo JOuueuJ uasoq: tno,{
leql 'anrle8au "lo entltsod raLilaLlM
'lreduur aq1 aBpal,r,toulre no[ uollEcnpS ssaneqr
HllV3H
anrleradurt st lt 'Alluanbat1
lelll lvhilrdo
osnroxa no,{ leql LllleaL{ roj letl
z T
-u0ssa sl ll allqM paleLLllls0l0pun
aq lou plnoLls uolllrlnu Jo 0loJ aLll
iuolllrlnu lnoqD lDq/n
leraua8 ut aJII pue qof rno,{
ur oA llnpord pue antltallo l,ole
,{11equaur aroLu lao1 no,{ aleul .
:O]UAPIJUO]
pue Llraalsa-llos oSPO-])ul o slutof ;no,{ puno;e uollotll rnoBrr' qlrM sarlrAllle A1t::-
:SSAI]S 1o a8uer aL{t ot stapt fiy1rqxa11 ot no,{ Molle plnoLls -
-.-
pue uorssardap 'Alatxue o)flpoJ o '0luelsls0l lo Jo MarA 1o lurod aU1
:ot sdlaq osle peol e lsureFe llelluol sollsnul Suraq 'spront reqlo u; ,qqF =
Alrnrtre 1e:rs[q6 e1,{1sa1t1
antl:e uorlM sr q:rq,tt'SututeJl aluelslsol Ieapr Jo lu0u-r0A0lL.{le 4,,
se ',{1r1rqrxe11 pue qlSuaris , z
aroLu e sprsMol a^ou aLll 0lelll Jo sueoLU ,{q panatqre ore qloB
ol no,{ aleAIloLU ,4eLu asaql lnoqe SurnBrleJ lnoL{ltM ploL{ oq uel 'aluernpua r€lnlse^olpJ?, -
Suruouy slUaLraq ;ett8oloqtAsd uorlleJluol e OLUII Jo lunoue leurtdo ue 1o luaudola .:
oslP are araql 'lO^OMoLtr 'sllJou0q aLlt 0qulsop osle plnol ll porll speal teql alAtsajll e ro.. :
1err3o1ors,{qd asoL.ll LLtorJ tJedV Suruoraq lnoulM oeol e lsuteBe uorlrpuol Oql, sl 'as :,
uorllunJ uals,{s ounulLUI ano;dLut . arnpord uel sollsnul 1o dnot8 lnunoJ ueluoLUV aq1,{q c=-
:sase0s!p ,o alrsrLU e suolllelluol pale0oal se 'ssaulU y:srslttld t:-
a1Aqse1r1 JO laqulnu aL17 st aJuDJnpua SSAU] - :
Jo lslr otll oseaJlap r
:ssauoleMe Apoq anotdut . JDln)sn w a'rqM' uotlletluo: a13u's -alueLUo]r00 ol p0soooo s:
:^lo^rttaljO e ur arnpord uel sollsnul 1o dnot8 nrro
vuL
{rr,rn-rp
/\1,/\, tJU
p'rrc,{rd n:tr :
tuJ'J,
aroLu lq8ra,u Apoq lotquor . ro allsnLU e alroJ Jo lunoule LUnL.u uo snloJ lllM looq slu_
:uollelnlltr anolduLt . -rxeur oql g ql1uans JDlnsnW ,{8raua ur asea.tlut Le - :
:SuraBe Jo stto]Jo aQl olnpo"l o sallsn LU 3u t>1lol'.t I noA pue 'sollsnLU ,ela1a>1s au. I
:ol sdlaq,{ltntl:e 1erts,{qd o1 ua8,{xo Jo lunoule aletrdoldde ,{poq aq1 ,{q pauroJrad l-=
'raAOMoq llaLlslnu e ul OalLiI aql JaAIIOp ol slassa^ poolq se pauUOp sr li1r,u1so 1c-
raldeqS ur palstl are Sututerl pue s8unl '1reaq rno{ 1o ,41t1tqe aLull e le a-.
Allllqlxa I pue aluelstsoJ 'ssaulll aUl sl [ssou]U llqolae lo 'olue a11rr1 3u'1e1 - A11e'oe;:
t aqi ur8aq no,{ teLll a'
relnlsenorpre: o1 {11e:t1t:ads a1ela -rnpua,{rolertdsatotplel pol lel
arour ,{ueu pue 'polou uaaq
lelll osp) at u oL n pua JDI nsDAo tpJD) sr lr os '3urlunep ac
Apearle eneq ssaultJ pue fltLr1re uo os pue 's1ods 'solqqoLl 'satl 1r 'Sur.raruodua ,{ran aq uz
rArlle Jjrsral roJ ta^o t1a1 ,{3 teua rrrrn rnn,{ rnr ,{l ,ntq tr '. -
1e:rsAqd Jo str1auaq oLlt Jo oLUoS
q8noua LjlrM pue 'usetsnL.llua pue ot alqe Sutaq 1o €opt oQt ,,:=
isllteueq eql arD lDq/n
srtltNl€ H1'l VIH
 EXPLORING HEALTH AND HABITS
tl

It
Ireai:-er- -s t ar" ailempt lo GLYCAEMIC INDEX
II i:. i:SS -r- S 'eSCOtiSlbillty
:?:r -: ::s c'olt-tsing qr,rrck fixes o2550 75 100
,: , -:- s,,irloi'i a healthy
tg
tl
td
'.::. :' rdeed, they move you PULSES
',,''.:-e. and further away from Boked beons
- , e reallh and self-empower Butter beqns
tf :-:-errl In order to achieve optimal Chick peos
tl
LI
rreallh through nutrition, hard Blockeye beons
tit,1 work is required but remember Horicot beons
li lhat the benefils you will reap in Kidney beons
lt facl far outweigh the effort. Lentils
I Although the focus of this book Soyo beons
is on physical activity rather than DAIRY PRODUCTS
nutrition, lhe following guidelines lce creom
are important Yoghurt
. Keep as close to nalure as Whole milk
possrble - choose whole foods
Skimmed milk
over processed ones.
VEGETABLES
r Eal a variety of foods.
Cooked porsnips
. Drink at least stx to eight gLasses
Cooked cqrrots
of water daily, preferably filtered
Instont pototo
or botlled if water qualrty Ls an
New pototoes
rssue in your country. Drrnk
more if you are active. Cooked beetroot
. Avoid saturated fats and include Pess

more omega-3 and omega-6 SUGARS

fats in your dtet [for exampie, Glucose

seeds and lheir cold-pressed Mqltose
oils; avocados; nuts; deep water Lucozode
fish a nd the ir oils). Honey
. Avoid sugar, salt and alcohol as Mqrs Bor
much as possible Sucrose (sugor)
o Eat as many raw foods as poss- Fructose
rble If cooking js necessary, use FRUIT
sleaming, griiling, baking or Rqisins
sieam-f rying Bonqnos
. Choose foods lower on the Oronge juice
glycaemix index (see table,
Oronges
righll, since lhese tend not to
Apples
sprke blood sugar levels
lncreases in blood sugar lead to
increased insulrn production,
whrch may, in lurn, lead to
-
Foods with the greotest effect on blood sugor hqve the highest
score. Try to choose foods with o Gl of less thon 50, which
increased body fat siorage. releose sugors into the bloodstreom more slowly.
-

+," l*
-:lii:iti:.;:rii:i_:l:: :,a._i::
 ":li!-ii4i*i.:':
'iii;;:3:'ellsii
r, l[
sl aLull 'rusrl0qelau tno,( aster
uorssos e solnulLu 09-09 Pu? sallol€) urnq o] sd;aq nrqolaz
patsoSSns SutSSof tseJ ro 'tnolroM
Surxoq>1:r1 e 'ssell 8ut1:,{: roopul
ue se Lllns 'u0lssas aslll0x0 pleq
'lrolis e ol salenba lnolloM Jo ad,{l
slql prerualie poued pollLutl e ro1
pue ,Qrnrl:e aql Suunp qtoq ,4ltue:t
lru8rs pesteL oq lllM utstloqelaur rno,{
'AlluelLoduur lsot\ 0lrnos lan1 uteLU
slr se ua3or,{13 altsnu Sutsn 'fsau
'o1e:) ,{3;aue Jo slunoLUe o8tel sulnq
Atlnrlre llqorae,{1tsua1u1-q319 ;
onsst stLll 3ut1>1re1 le lool
uer no,{ L{ltL1M ur s,{e,tl luaLeJJtP
,{ueu ere aroLll leql st qlnll aql
, LUOLll Jo llv, :sl roMsue OLII ,aleJ
tsoLu aqt urnq ot oP I Plnoqs Alt
-Arlle Jo ed,{l leLlM, :st ueal la8 ol (sn1rer;'elqrg uonrrlnN wnwu4g) ProJloH ))rrl€d Jo uorsslLurad PUr) qlrm P::-:
3ur1oo1 are oqM sJOslllaxo ,r,tau ,{q sloo a6pgr.ro4
palse suorlsanb 1stt1 ol,ll Jo auO uDrq-llv
i6ulurnq lDf !lsonw
uo nuu!{s eql s! lDq/n lDeq/!{ PaPParLS
xlqDlaa \
,ueall, l0rp sa)Dllurof
rno,{ 1o 1ue: rad 6g-91 PooB
e Surdaal ,{q sartoql [q1;eaq
slvlulf
lpaq6odslDaL;::-il,
-os lou 0s0t-11 ll00ons lnq
'lro 111aq6ods a1rq,,,,
Llse ds o6 uteBe sllossaP
sl!n)s!q lDaurrs a
luopelop Alsnot:tlaP oluolradxa
slln)slq Del qr:
ol rolau ara,tt no,{ JI - oultl lano
uro)loa/v\s
alqeurelsns aq ll plnoM lou -
sl!n)s!q an11s:5 1
ile t€ un1 ou oq plnoM ll ,raqla8
{,r1so3
olle I.ro lnr lou ',plone, ol noA
asrApe sautlaptnB osoql leLll a)F u/vlor8
oloN lla1lad oq ol A"t1 1ou oq . ulo,rEa;oqrvu a.i
slnu Jo InJpueq Dr!^^u
e pue lrnr1 se aldLuts se 3utq1 PDarq alrLl/y\
-0LUOS JO ISISUOI plnol leaLU v a)!r al!qi
,{11uanbaLl oroLU sleoLLt -talleLLts PDaJq u/t\oJg
leo laLllel :leala^o lou o( r SI)flGOUd lrl;':l
sr0u0laaMS I
pue so^{le^rosalO'sluelno^elJ 001 SL osszo
'slueJ nolol'splolals's0uoulloLl
Lll,rnor8 ureluol lel{l spoo1 ploAg r (1uor) xroNr )twrv)ATD
NOIIIUlNN
 3 Resistance training resulls
in increased lean muscle to keep it off; anythtng
faster may
-r
mass, simpiy be waler loss
ihus changing both your
boOy
ot even
composition and your worse, loss of muscle
metabojism
tissue Since
rnuscle weighs more
[see page J6]. than fat, you
D row bo ck. consistency
may pick up weight as you
and Oegin an
commilment, in order exercise programme, particularjy
to one that rncludes resrstance
achreve results lrain_
Beneflt. ing. Do not be dis
more lean muscle mass
whicn bL_finS.note efl€,g) cou rd be,h.dd;;s':i::3:ffili:i
u, rar, al lhe same trme Try not
So, in generai, high_ to focus
and low_ on your weight but
rntensity aerobic activiiies ludge by how
are your clothes feel on you,
short-term approacnes and how
to lat you feel about yourself
burning, while resistance in general
training Be aware, too, that you
provides you with may start
a long_term
approach. lt figures, to notice an increase rn
then, that muscle size
your best bet would before you notjce a clecrease
be to engage in
rn both cardiovascuiar (aerobiil body fat, and this may
make your
and resistance training, clothes feel tight. Be patieni _
combrned give
-;i':rl: yourself a couple
Walking is
with a hea/thy eating plan of months beftre
a low- intensity aerobic
acttvrty.
if fat you slarl lo assume
ross ts a personal goal. the worst. if
Jusi be you persevere, you
you do not try to Jose will start to see
.sure weight some impressive changes.
)rowback.the amount too guickly by being extreme
of energy with
?-d motivation reqr-rired your programme.
A loss of lust
_ _:rplete the
sesston
to 0 5kC t1 /b-) per week rs
a sure way iood hqbits, bqd hobits
Stress rs somethrng
::rtefit. it js over quickly we alt Know
-:.e and you aboul and have no oouot
moved one step cjoser experi_
to at some poinf in our ljves
--ilr-ovjng your 9nced
fitness levei Allhough the term covers
a wide
range of both positive
events
- Low-intensity aerobic
activity ffor example, exercise can be
e [ar as ils predominani percerved as a stress
_ _ _-: of fuel
by the body)
and so will burn fat and negative events
:,, .. io a large exteni bypass_ [for exampte,
mtssing a deadlineJ, for
the
,o 6'y,
air,-^^^ ^ r,
uBcr/. lrlts eqLlates purposes of this seclion,
a slressor
eas) e\ercise session is del-rneo as somef
ning Ihar t5
: '--: ai least 45 minutes negatively perceived
of by the person
, cr cling on even who ts experiencrng it
=.s, slt'imming. Slressors play a srgnrficant
role
:
'-.- - .- a
5 oU mlnutes with regard to habits
A habit is a
repelrlrve patiern of
behaviour
- t:t SLtming Inat ls unconscious or
at ieast has
, -O.rnl Of a low level of consciousness,
',' and is
. Cri lO trrggered by certain events
or
:: crrcumslances that
may rnvolve a
to lncrease lean muscle
stressof. Habrts can either
be

I
 f :.
;r,l:;is€i:i:.**-'.:ie.i!;arf
;l
'i *t
*&
LllleaLl rno,{ uo lledut 0pnllur suollenlls In]Ssalls ol lelU0LUlll0p a,le lO a ,:-
O^rlelnunlle ue seLl ssolls se asuodsar ur oleu-r uer no,{ soltol-ll e r.oddns s t:qe
'srnllo lr ralJe ,{11oqs ro 'oLLltl aql rnorleLlaq antlrsod 1o seldLuexl pUelslAPtr O rr
,Ou-rl e le oals e sllelsuMop r00e0 u0 urallt: :
le rossarls e LlllM Surleap 1o ,{e,nl
alqrssod oAllloJJa lsoLU aLll pull ol poxeol lnq 'ueLU Aue ,{q MoputM pue 'ura1led e .-
:
sr )llul oql oq ,4eu sraqlo 'ssolls aLil Jo lno 3un11 eq ol lou pue \eL- ro1 rf ot\€ulJ0
aq1 Surruar"redxe are no,{ aLutl aq1 lqeLl e s! llqeLl v, :po)lJeLuor ule,\[ se lloM se 'no,{ ut asuc -r :-
leqr sIJJAO utoo .
le aleudordde aq lou ,{eLu asaqq lre,\ sV slqeq a8ueqr ot 3ut,{rl
oln]M lnoqe la8roJ uel]o uouM asrro^ Lll,M allua8 aq ol
J 1o aldnot e to1 ,''i,: z .
Jo oLuos
a,tr Surqlar-uos sr LllnlA4 'unJ SutLll TJqLUOTf JE 169 aSed aasl sllQeL, Ouo O^lllso:r : -
-oLUOS Surop lsni ro ssell uotlexelal a,nrle8au ,{ue Sut8ueql lo1 soLUer1 1e:rs \qd orP s!
e 3urpua11e 'a8esseuu e to1 SutoB OLUIL .luPAJ Jl 0LP SIeOA JlJllads UOllelIOSSe i\\a -. -, -
'3urdaa1s'sFurlaa; 1o uotssardxa LilrM uorlre 1o ueld e dolanap plno: '\o[ua I tiu roA A1 r -,'
'uollelrpaLU',4qtnt1:e 1e:ts,{qd no,{ 'araq LUorl qlleoLl rno,{ o1 :J111€ | :SJil \llle J -
pass;r rs 3utlaa- .
Jr -
\eMlo:nre o
'loqo)lp r.llnu oot 3ur>luup put Surlorus sP q)ns
- ql;eaq lno,( tou op a dLUe,' -
0l lpluauulap ore lprl] slrqzq Surdo;a,rap J0 salu?q) tnol( esear:ut l(Bu slossal}s alrle8a;r1 uo lredut antleFau :
sa8ueq: asoql leLll -:
rno,( Sut8ueq: 1o s,{e,' , -
olqrsea1 putJ no,{ te, -
'naqq;,
u0L{M rollasun0l e -.,
e ol llel ol ro 'sso,ls
dlaq or >lolq du- or'
e ro.1 oB o1 Jo p ro\1
punor OLUri
lxaL Jql
-AeLtraq luarOJJlp e a\:
plnor Sutlea lloJLL.,
3: >1-r rp 3ut1olus t
oMr JSaql leql l)e, Jr.-
Surag uorssetc-
ate,ti slaSSul a!- =
sllqel.l antle8au Jo se :: -.
ue q1 s,a33uJ terM C ,
puelsrapun ot u8tot.
Mou)l ot 1n1d1au :,: .
,
passerdao 3u, aJ, -
lro1uo) tol 3-
3u1:tlP J-r- '-
ef ,
Jre roi uaq,tn 3u -
tol - brtrbot,"' :' . .
sno xue 3u lao- ,ro :
ro A t8ue 3ut1ae1
- .
alduexa rol f).
srr€vH cv8'stl€vH cooc
 EXPLORING HEALTH AND HABITS

Whqt is your body typeS finger overlaps your thumb, it is wanl to cnange your shape, look at
r-.'a --= _'-'..e tasic body shapes: likely that you are an ectomorph your current body type on this
--:: - - - '.4' eCaOar..lOrpn anO endo Should your fingers touch, chances scale and then rdentify what you
'',':-- - :te:i1,,een these lhree lte are you are a mesomorph. lf they lhink your (realisiic) ideat is. As
:, :',r s - therr characteristics - do not touch at all, you are long as they are not on opposite
:- -: l---.eSO Or meSO-endO, meSO- probably an endomorph ends of the scale, the body shape
:-,1 Or"eClO-meSO Look al lhe diagram below and between these lwo is perhaps an
\
good way to determine which decide where you think your body achievable goal
o rhe rnree oody Lypes you are is shape currently ltes. Then note the Mesomorph: You are generally
lo clasp your thumb and middle characteristics listed beiow in muscular, with shoulders broader
frnger of one hand around tne order lo get a better rdea of your lhan your waist. Your a00omen
wrisl of your other arm. lf your body type traits lf you feel you lends to be firm and your hips

TYPICAL MALE AND FEMALE BODY SHAPES OF ENDOMORPHS, MESOMORPHS AND ECTOMORPHS

l1 n
t) n
*-) LJ
(- {-- \
.,_J
t\
\\
L ,1

lif Jt IL -JI(l\
\{
q'r \t
t{ t!
tJ)
t{ ilP
lf 1\
t{ r
\II tu)

\il1
P

tili t*]
\11/

ndomorph ndo-meso
ill )jl \*/
js
E E ['| eso-endo l.| esomorph Ecto-meso E ctomorph

d\ tt
q.

r*\
,)

/\

{t i\
\i.-')l ffit
TT {tr/;
lii
'**'
lili
tf{

.i
':i::;1..
ld
;,s.5-,,' .,. .1
 ;rjf :r+.?r::}jtt=+E}:;I$i!,.
' Ft
:i"
Apoq rnoA ut sedAl orqrJ oLll -urol e Jo asn oLll allnbol salllnlllB lel LUSlloqelau -le'.
auros urals,{s quapuadapul-ua8Axo e ot onp 1e1 ,{poq ]c
Jo alueututopard aLll alellPUI
asuos e ut ,{eu ll 'lUllualls ue Alureuu osn salqtJ allLtrM 'LU0l
Il e arols AllereuaB no1 Li:,__--.
-s,{s luapuadep-ua8,{xo ue,{1uteu-l
'3ut't l .:' c
,{1quLa1 tou st s{l.ll qFnoqllY
aluelsrp Suol la I : .
no,{ ot alqe,4ofua ro olqelroJ osn sorqU IS 'lnd ,{1dLut5 APoq
rp,' , .
LUOI lsoul ale leLll s0lll^llle aLll un-llrM suuals{s ,43Laua luolaJJIp 11eq,{a11on
oL{l spleMol aleltnerB ,{11ern1eu asn sad,{t orqU osaLll 3ut1:,{: ro,4 sUodS utBua,-, -
no,{ leql purl Alqeqord 11r,tn noA a:uelstp'3uo1 ro 3ut uunl uoLllPreLU Sururerl oluelstsal aL- , i
'
'slsol lle le uted Plone ol lala;d se Lllns 'oluelnPUa Sutltnbal ,uoJJ llJJUaq o1'1o"\
l1|Drnnlt:
vJv-i tYvv
qntp\il =
plnoM noA 1t 'AlanrleurollV sarlr^rlle ul llaM op sarqlJ is LlllM
palpnls aq uel dn aleu osotll alrL.lM 'Sutlutlds ro lndloqs se ,{llernteu L{3noq1V ur :-
sll lel.ll os allsnLU io 0l0LLles q:ns ',{3Laua Jo slsJnq dreqs 'Yoqs alnsu0 ol asLll0\-
Suutnbar s0lltntlle ul Ialxa salqlJ nor\ uotltsoduor ,{pc -
lleurs e llerlxa lllM Jjels lellpOLU
'aLnparotd srql 3utrn6 PauroJ Il Jo roqLUnu q8tq e qlt,nt a1doa4 JAeU rotltuqap \o I t
-rad Asdotq allsnLU e onell PUe otter oLll auru-ue1aP ,{11e asDraxo 'lou plroLls '
-LauaB s:tlauaB -MOL1 'Ue0LU lou s0o'a
olnor lrJlluarrs AlnLl aq1 oF Plno: lnq 'salqU allsnu
no,{',{poq lno,{ ut lueutuuoPard Jo sad,{l qtoq seLl auo,{ran3 ,{1ant1 ollsnLU ro/pue lq8ra,tt u: -
sr ad,(l orqrJ qllLlM autLUJolaP oI -radsar sarqU (5) tl)ltMl lsDJ ro -3nrls 'aler rtloqelau: LlE
paulerl pue 19 tttltut ,Mals le) aM leqM uloLll e ol onp 'pue sed'
polenrlle aq 'aet8ap 'lllM
aLUos ol 3ur1er-u ',{1y:tnb ro ,{1,tto1s raLllla loLllo 0l.ll uelll allsnu a - .
llerluol L.lllqM 's0lqlJ allsnul O^eLtr ol puol no sl'
sarqrJ Jo sad,{l Llloq os pue ruels,{s
A8raua Jo sadAl Lltoq Jo uolleulq lenplAlpul Jo lslsuol sallsnl^'] e pue solltLUallxa 3uc , -
alrnb Alletaue8 ale ro^:LlG,---.
;ed[1 erqll eltsnul slle ? -. .
ulDut rnof s! lDqm
'no,{ ro1 p0}lns }saq al? salllAlpe lPqM Surluuds's:tlseuu, -
1e1 APoq ssolxa alnpar ',{q8nr se Lilns 'sls,"- -
pu?]srapun ol no{ dlaq 11rr* sr adA alq4
ol aluernpue ollsnul lo1 eLuLueLB Uoqs pue qlSuarls 'la'\': -
allsnu lu?urtllopald lno,( teq,t Sut,ltouy
-ord SurureLl oluelslsol e q1r,tn pald leul asoql spreMol p,.=-
unrs,(uopu3 -nol 'uorlelnp la8uol pue Altsualut no,{ 'oB slods se re1 s\ :
,41r1rqrxe11 pu€ oluelstss-, -
':1n,,,... roMol e sa8erno:ua Alletltut leLll
\ o pJel Sutletod,ot. ,
::, aut u etSold I el nlsenolPlel
\ e uo llaM op plnoM no^ pue sorl{suolut 1o Alatle
[1e1 ,{Poq leLll aLUulelSotd estrter-
lue,{onq atouu 1o a8e e ur a8e8ua ot lloM oP Plf
-1ua:rad leq8tq e ol onP llrls ltlolLlle Suutnba,
arqrl al)snr,l 'pooB sr uor1e1o11 rno,{) lo sl"tods ,tla,.
1e:rs,{qd
(sarqrl lo salpunq) slLods rale,tt papuadsns ol SoLLIol ll uaqM l€lnleLr :
sellr)s?l ro [qBnL 'SutItl tll8tari,t ore noA'uusrloqelau uF
'3utlqsar,tt se Lllns',{11et:tlauaq pue sseLu ollsnlr..l Jo o l?. :'
azrs rno,{ osn leLll sllods Aofua anp 'sad,{lraL,1lo ro1 sl ll s2 -
I snqq ,{euu pue sarlrAllle LllSualls se lou st 1e1 ,{poq sse:
uopual I LllrM llaM op no,{ '1q8ta,lt erlxa 'allsnLU aneq no,{ se 1e-
\ /t'' \ 3ur,4rer uoLi Apoq Suorls e qllM orols ol ,{ruapual e oneL,
sL13lr.1l pue sllollnq ;o lste,tt rnoA u{Snoqllv pouljap PUe Pa,
unrslrir r0l
laLllra punore palols aq ol spuol ale sorllulallxa laMol lnc'
0u08
stdAr ld€ll l1)snw cNV lco€
 i'
i:
!:

Assessing W
vourself
h'c cian er descrihes r at lous
assessmenls relal inp ro d''fe.erL
zqaprrs of nh' sir,al :.f ivitv Snmc
assess yoJr r\ r iingness ro cl-an.ge yo;r
currenl lrfeslyle to one lhat includes
more physrcal activity; others assess
you in a more hands-on, physical
manner. Everyone should complete the
ol-e oarticioarion healLh sc'eer ng
^ ^ lh^ rnct Ul
nL
*.',@ 2qqpqqmpnf
UJJLJJ . r! | -. Trt
I J ln
Lv rnr^
\vr p UtU Llltr lU)L
the assessments as well, or at least
+t ruse ,,^,, +^^
L ^-^ yuL, rtc ijlr- c evarl Io yot aro
yoJr iealtn ano [ifness goals.
These assessnerLS w I prov de 1ou
with a slarling porn : reiest ng yoursel'
apai"<, I tese recrrtls ir futute can be a
greal molivalor for programme continu-
ance. The laller part of lhis chapter will
he p yo.r sco'e againsr Lhe quesr'ons
asked oppos're. and gire yo; a better
;rdersLandrng o' in here \ ou aro \ our
body are righl noiv.
Since many of the muscles' scientific
names are used in the scoring section
(these terms being more concise than
descriplrons in layman's terms), check
'hem agarrsr the nr,scle descriprors t'
Chaprer FoL ()ee pages 56-59t for a
berte rroersranoing of whe'e Lhey al
A monitor records your blood pressure as you work out on a cycle machrne. are rn your body
 &L
'l
t^lg alsln)le) ot sluaulalnspau lqStaq pup lq8tai\ asn
iAl!^llf,D lD)!s^qd op lou plnos:
no/( {qlt uosDal Jaqlo Auo ;o /troul noA o 1
isqluoru aojql lsDl e-:
u! qfJlq uanr6 noi eADq Jo 1unu6a,rd noA a.i
;{1;n;po lDlls^qd {q pa1onor65:
aq {ou 1nq1 funfu; lo uolllpuo) D aADq noA c 1
1('r1a'q1odorn1: -
'uorrrs{qd o so qrns) tDuolssaJold a,ror-q};o: _
o {q asguaxe ol lou pes!^pD uaaq noA anr -
ia^lpDu! {11or;sfqd {lluaunr noA a. ;
isnl!lleu solaqD!p luapuad = :
-urlnsu! ql!^r pasou6o;p uaaq noA ane;-
;(171oruru 6.;r
1pl6rl.l.SE uDrll ssol (f Off) ulelo.rdodr; Alrsu::
-q6;q ,rno{ s; .ro '(17;oruLuZ.S) lpl6Lu0C:
uoql eJoru lola5aloqt runras ;n1o1 rno,f ;
iuo!lD)!petu (6u;rnpa.r ar nssai :
-poolq q6;q) anlsuayadAq;1uo uo noA aro . :
(suorsorro alptodas uo .ef!/!rl lsDal lD ualc:
6;1
ruug6Tg?[ relo a;nssa;d poolq rno,r ;
isqluoru xrs lsDl aq] uil..lt ,,,
llnb no{ aADq Jo .elotus {;lueun: noA c
;
;(;e1q6nnp ro telsrs .a.r) anrlo :.
etDrual ael6ap-1s,rg Jaqlo {un ;o Jaq}olu rn. i
u! 59 aroraq to !(uos ro taqlolq .a.1) anrlc ;.
aloru aal6ap-lsll, Jaqlo Iup ,ro laqlDj rno'r -
95 ;o e6o eql aroleq qlDep ueppns lo s>l)Dt::
uoeq,o fuo1s1q D enDq l(;puo;;noA sac 1
iSS Jo a6o aql enoqD puD elDwe; noA a. 7
iSV to a6o aql aloqD puD alDru noA a.;
GZ-VZ se6od uo 6uuo:5)
6urueerls qllDaq uollDdlrlyDd-erd
:6ulssessV
cNrNllu)s Hl'1 VIH
w
ASSESSING YOURSELF

Lifestyle qssessment not worth the paper on which it is

written. Be as trulhful as you can
when arswerng f hese qtesilons -
if you are truly not ready for a
lifestyle change, it would be far
r .:'- l eflective Phystcal act t,tY' more beneficial to acknowledge
'.,='r:rme but wilhout commit- that facl and perhaps try to dlscover
'--...i lo rt and passion for it, it is what is holding you back.

Answer either A or B, depending on whether your goal is to get ftt

[A - this automatically includes health benefrts), or simply lo promote your
health [B] Then complete the rest of the section [C and D).

A. Heqlth qnd fitness benefits pzal

1. t hove time in my doy to dedicqte 30 to 50 minutes to exercising ot
+C=F€€ *3=e+ffiEtr
one time.

2. I hqve time in my week to dedicote between three ond seven doys

to exercising for 30 to 60 minutes ot one time.
F.*+== *;s+*#H=

3. l om prepcred to work ot o moderote to high intensity during my

e*#=g *$,*c#gEfi=
exercise sessions.

B. Heqlth benefits 1pzc1

1. l hove time in my doy to dedicqte 30 minutes or more to physicol
octivity, even if I hove to complete two 1S-minute or three
=4*=== i"=1*q;E*fril5:
10-minute sessions qt o time.

2. I hove time in my week to include doily physical octivity qt leost

five times, even if thot doily octivity hoppens in shorter sessions,
.€.{:==# =i"E:*qg*;**s
os described qbove.

3. I qm obleto get up 10 to 15 minutes eqrlier in the morning in order

.++=g€
to be physicolly octive for thqt period. =E+i-:,';=+::ilg

4. I om qble to tqke to 15 minutes during lunchtime in order to be

1O
F=us:g{EH# *gGer=F€#*
physicolly qctive for thot period.

5. I om oble to put oside 10 to 15 minutes in the evening in order to be

€i*5E#*: 5*F*+sEG#"il5
physicolly octive for thot period.

C. Support(pz+)
1. I hove o friend, spouse, portner to offer me emotioncl support while
'ai1:E'if:: #3i:+Fq{===#
I implement lifestyle chonges to become more physicolly octive.

IU
 $L
'llou 1q6r.r a*
==HT=:S=€+ ==#F== ol lunuodru! lDqr llo A1;oa.r 1ou sg Fuleqlta/r puD {llnaq ;;orano .{1,,
'eslflaxe q6norqt 6u re:
==#*=E:k==* ==#*b' lnr;sfqd {ru u; luaruano.tdtug }o asuas o peruagladxa leneu an DL
I
.uo;>;s{qd l(u;o elor aql aq ol torll o^allaq eruls 'q];oa,
==#=+=?f*g* ===1=€ urvro {ru reno loJluof aADq
ol lupuodrur lDql s! l! laa} tou op
'pulru Io elDls {r.u o1 af uara#';
==#==-Es===== ======5 q)nur lDrll elDur 1!/n a^!pD [;;or;sIqd 6u;eq pql a^alleq ]ou op
'lsntu I lDrll plDs soq (;aqlo.ro;auyod 'asnod:
====.====:= ====,=tr'. 'uo;rlsAqd) ouoeruos esnDf,aq enlpD l(1;or;s{qd eruo)eq ol asooq]
'plnoqs t /\ oul t asnD)aq anllf,D [;1or;s[qd auof,aq ol asooq)
========* =====c=
'qllDeq l(ru teno loJluo:
,G=====s
=======:+ aruos eADq 1 q6noql sD lee; aru sal1Dur anlpD {;;or1s{qd 6utag
EE*==€ 1;as 1o:rsAu;
====H*€E* Ar.u lnoqo poob 1ee; eru elDru ol sd;aq allpD [1;orls[qd 6urag
'elqDo D:
====Y==* ==#*€: puD 1,relD [;1n1uau erou leet eru sa)Du enlpD {;;nr;s{qd 6urag
'aq ol erlsep {u enlltD [;1nr;s/(qd eq ol asoot]) -
s; 1; esnD)eq
====*=s€* ====€
'a1;1 l(ru q6norql Al]uen!ruralu
=====€E* ==**€: ,! uene'/(pnt auos u! enlpD Al1nr;sAqd uaeq s{olt;D an DLI ':
'lQln1po ;or;s/(qd ,(ofu a
======== ===*=e (sz_vzdd) lespu!1ni*
'aurupr6o,rd t(u lnoqo pelo^lloL
======== ===== ulDtuar puD ol oroqpD au d;aq ol pulut u! lapou elor D an Dr.{
'pelD^lloru eq ol PasL
E=S=====
====== aql laat | ,! ulof unr 1 (ssop sflqoreD uD Jo 'sJetuu!/trs lo s1st1:fu
's,rauunr;o dno,r6 o'aldruoxa,ro;) sso;r as!f,lexe dno,r6 D to /!{ou),1
'suolssas 6uturor:
==#*Yg;* ===== {ur;o auros Jo ;1o 1o 'reuyod 6u1u1ol1 D Jo luto} ell} u! l,toddns
atu JeJJo uD) otl/tr anllDloJ,to raultod 'esnods'puall; D an Dq
unotAVHtE cNV l'l ALsllll
:*Jffi
ASSESSING YOURSELF

Muscle bolonce lpzs; and flexibility lesls on You - ll pubic bone, making sure You can
There a'e generally three tYPes of should allow you to Pick uP fairlY actually feel the bone. Place lwo
ocs:-i-es cresenled by people [see obvious issues relattng lo Your fingers of your other hand onlo the
,,s-,a: crs, belovrr) Srnce the posture. Use the informatton con- top of the hipbone of lhe leg
: rs -'on of the pelvis oflen diclates tained rn both ChaPter Three closest to the mirror. Check lo see
.. rr?, f appens further uP or down [Plannrng your Programme] and if the fingers on your hiPbone are
,'e oody in terms of muscle Chapter Four [The Exercise Menu) further in front of the ftngers on
oaLance or tmbalance rt is the focal to cleverop your owr ttnique your pubic bone [anlerior Pelvic
point of any postural assessment. rebalancing programme tilt), further behind lhem [poslertor
This section will helP You deter- Stand srdeways in fronl of a pelvic tilt) or tn line with each olher
mine some of your own Postural mirror rn what feels like a naturally [neutral pelvis). Note your posttion
balances and imbalances. While tt is relaxed positton - that ts, do nol in the diagrams below. These
not an ln-depth assessment - which try to stand wrth Perfect Posture. demonstrate extreme positions lo
would require a tratned practitioner Place two fingers of the hand show clearly the differenl Pelvic
to apply a series of muscle strenglh furthest from the mirror onlo Your tilts; yours may be far more subtle.

MUSCLE BALANCE QUIZ

Circle lhe most relevanl answer

Inoted ln italics)'

My pelvis rs in lhe neutrol /

anterior / posterror posltion and is
/ is not lop-sided to the left / right.

Anterior Posterior Lo ps i ded

N eutral

2S
i.ri:i!':: .i..:.,:
.i..r:ii ;.iii, ,;r:: 1'..1!: ri:6: i
pl?,$]n0 ll0r saau)l pJEA\ul saaul luaq
[saol ]lpp LU Jqr Suloo JluJro1al
1o lurod aql pto,ulno / pJDuut 11or saauy ,{ur
'saaL8ep gt ot sooul ,{u puaq I uoLiM
&
prPl\]n0 llPj s0l)luv pr?,\\ul sllPJ l.:. -"
;, i, 1
,r.'i'ir :a:
pJDMlna pJDA[ut slleJ t':,:€:' .:.;];il,:
/ ::,:.t$ :ii.r:i
toal llat / ltl1lr ,4uu 1o a11ue aq1 .l:,9a t,i ,l:::l
,l ,,'l
::i: ,.: a.:.a.
,,.1,::,
Liilt
,ii.
& .'t;i$
''..: .
,.t,-::j::
"l;
pJ?,{loJ 3ur)8. i
palrlor I1;euratur laa;7s8a1 po]?]or {ll?uralxa ta0}/s3al :.. ",
palelo"r [,\1 p-t e'uu t)
hllouLalur palDlot
[,{1prer'r1no) ll o u L alra 1 1
ptDMJaJ 6unrq
/
are taal pue s8al ,{6
&
MOloq suotlenlasqo lno^ JJo IreLU pue [uotltsod poxeloJ ,{llern]eu e ut 'ute8e) ror-lLU a-- -
l)NVtv8 l'l )snw
ASSESSING YOURSELF

l' #
T
:.. 1 i'
!! t
::ri\,]i
:f
'i:
.t.
;.,
t.
.a':.
'i
1i,,
l"j

,
,
My arms and hands are in a
neutrol posrtron tpa ms [acirg egs
externallq rototed / rnternallg
rototed (see lefl).

Now stand sideways again and

Arms externally rotated Arms internally rotated

r Iook al yourself in the mirror, being
careful not to change your posture
as you lurn your head:

#
My shoulders are drooprng forward
/ rolling bockurard / lopsided to the
left / right (see left)

#
My upper back is rounded /
straight (see far left and middleJ

Shoulders roll backward shoulders

#
My knees fall behind / in line with my hips (see right)

.1_-_3
hips
#
\ti shoulder blades strck out of / are flat agarnst my back
&
|{nees behind In line with hips

My ears fall in front af / tn line with my neck

Flat shoulder blades Shoulder blades stick out Ears in front of neck Ears in line with neck

==
 LltrM al0oad t! LllM poteDosse ra]]q aulo)aq o] ,(p,{ ;, :-;: rL
sas€osrp oLlt pue ',{lrseqo JO )lsu 'ledur-,uo; pooS e sr 3ur> .,..
le ro 'osoqo ,{11ualtn: sr uostad e
lou ro ralllauM troqe lpap lea,;8 e
sleanor parols sr 1e1 ,{poq oral{M Ir Sursn uaq .-
9a s! lt B rno,{ pue Lu6 9 ,4q 31gg se luJlsrsuol se aq o . _
Jp!^!C ile 2l oarerbs trlSlaLl ourollno olll uo i\ _ :
slLll Jo
_
;no,4 'uug 1 sr lq8raq rno,{ pue l:eduur lle uel uorle
3>tOB st lLlSrerr,r tno,{ 1r 'alduuexa lo; s1a,ta1 ,{3rauo 'suorlrpuc, -
(lSf O O ,{q ,41dr11nu sortaLu otur se L.llns sanssr lsql pLl
s0Llrur troAuol al:gac a Aq aprnrp punor8 tel1 uo [solrLU E
'suer8o1r>1 olur spunod lJaAUol
Jo oluelsrp e unl lo ) t
of parenbs sallau ur lqBraq rno,{ -
llasrnoA oLUtl ol no,{ se,
,4q suueLSolrl ur lqBra,u ,{poq rno,{ Olnlrlsul ro0ooJ aql LL ,
Surpr,nrp ,{q palelnrle: st q1 lqBraq aroLl pasn lssl aL{I sl _,:-
Lno,{ o1 oArlelol lqFra,u ;no,{ ssasse IeoM ro Suorqs ,r,loq isni_
ot pasn s! ill B) rapur ssow fipog alueL{l aLll no,{ sloJ1o Ll: _.
(ozd)uollrsoduror r(pog (szd) sseulu rDlnrsololp,r !':
'uolpD UDls / dols o arlnbal pql se!l!^!lrp Aofu;
==si*e'€={: =G,=*=€
*+==*€
'{ltuanbe.r; apou e6unqr lDqt sa!l!^!}rn Aofu; .
==**-F**5eG
'serllnlpD anrlllada; Aofu ;
=s*i+eflec* ===*=
'selllnllf,D dno.r6 Aofui I
==='*ss€# ==**E'
;a!l!^!llD o;os Ao(u:
=====H*i{= =E**g
'llpls aalbep q6!q D errnbar tDql sa!l!^!lro Aofua
=====:=E{E =E**€ 'o
'f,lsnur to lDeq aql ol pautopad saplnl1ro Aofu:
========1= ==#=E
{qdo.r6oe,roqf, an;o u! loq} se!il^llrn r(ofu; :
=====J=== ===*cF
'paqf,lerp 6u;aq s;l! laa; {poq ltru alDru lDrl} so!l!^!lro Ao(u;
=====-=:= ===:==
'uollDrnp;a6uo; D JaAo uollto anllllade,r .snonullu::
E=e€*H=l*
===== enlonu!lou op lnq lDe/lrs eut alDtu lDql salllnllro Aofu;
'selnultu gtr uo{l aJou tot uorltD anllpadel .snonurlr.r::
=E#*€*€E* ===== q6no.rql qlDalq lno Iaet atu elDru lDql se!l!^!trp Aofu;
'o
(ezd) eruerelerd astr"rilarx r
lf,NldtJtud lst)dlxl
"m
 ASSESSING YOURSELF

more fai slored around lheir

trunks, particularll' abdominal fat,
are more al rlsk of developing
diseases, such as high blood
olessure d abe es ro olary rea'l
disease and p emdtJre oeaih. Lhan
olhers who may carry lhe same
amounl of fat, but store more of it
in lheir arms or legs
A wotst ci rcu mfe re nce measure
ment can lhus be used lo
determine abdominal obesity.
For accuracy's sake, measure a
poinl halfway between the bottom
of your rib cage and the top of
your hipbone - lhis will indicate
the point around whrch you should Lifestyle qssessment (pp18-1e)
take your measurement, in A. Heolth ond fitness benefits
cenlimelres or inches lf you answered 'agree' to all three
0ne way of finding out how much body fat queslions, you show commrtment
y0u have is to have it tested electronically. Scoring: lo inilialing or marntaining a
Pre-porticipotion heqlth lifestyle thal encourages the
screening (p17) promolion of heallh and fitness,
Th ese .r. rec I ior s .n\ e I faclors lrof lhrough physical aclivily.
con be chonged, such as smoking,
inaclivity, high blood pressure, and B. Heolth benefits
so on, as well as lhose lhal cannot lf you answered 'agree' to at least
be chanqed. stci as age ger0e' 'hree n res nrs \'or, Afe Of the
and heredrlary health problems lf road lo improving your health
you ahswered yes lo lo or more of through lhe incorporation of
lhese queslions, it rs important that physical actrvity.
r oJ Se e k ,-leatotCe b7 1 o t' ^ealth-
ca e o'ofess oral be'ore beginn rg C. Support
a physrcal activrly programme. lf you answered 'agree' to at least
Equally, rf you are unsure of your lwo of the questions, you can feel
own blood pressure or cholesterol fairly confident about the likelihood
values, or if you have not had a of 5 our plogramme s success. since
medical checkup in the past year, molivalion and support are imper-
do go and visit your health care alive for adherence.
professional anyway, so that he or
she can tesl lhese for you. D. Mindset
Ouestions I -6: Ar:siier;ng er e l
one 'agree' here rndicales that you
Left:Your waist measurement can indicate have the molivation to be physicall.v
your risk of obesity and associated diseases. aclive. Well done.

t'
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rUJLU reor r pue srsou8e p tB6 JAed Ll)taJrs,{11ra1tno '3ur>1eads,{;leLauaB -lllt .
,oJ lsrle Jsds e JO dlar aql laJS aas) d;aq ,{eu auuerSord s8ur,rsueq pue sl?J.' .'
'lreA AurIleM ro Suruunr e L.lllM rno,{ ur LUOLII roJ Surqrlarls pue sJosuolxa Ileq 1u? - ,
sulolqor0 Osner uel 0lueleqLLrr auos Surpn;lur os pue 'sJolelo.l qP cdatt tnP'th n'.P s,OYJ
srql aluls'ure8v sallsnur 'sellsnLU .
drq leuralur Suorls olelrpur ol leuruJopqe lea
Sursoddo oql ur ssauleaM e qltM spuot srqt palDlor fr11auLa1u1 ol spual uorlrsod rrnlad 1c = "
paldnor'Iuors;anur "ro uor]eurdns [15 a8ed ',q]tarts oou) '3ur>1eads AllerauaB - ji -
pollerJ spreMtno tooj oLlt 3ur11or rono looJ, aas) auue;8ord lno,{ ruau.;uBr1e ler lrou LLrol
ro1 elqrsuodsor ore L{lrL1M 'sallsnu ur LUOqI roJ SurLlrlarls auros apnllul suorllunJ 0ur0s aLll a_ - -
3a1 ra,r,ro1 rauur tqBrt Jo asre) ol LlsrM ,{eu no,{ os 'srolelo.r or ..rorl .od poo8 e s s Lr -
e aq ,{eu: stLll - ptDMlna llaA drq leuralxa SuoLls olelrpul ol :(s1n1ad) L uortsi-l
areld 1sr11 oql ur ulal spuol srLll - palDlal lilI:uta1r1
-qord srql ot pal t€Ljt saluelequl uorlrsod lerlnau e ur oq ol .leadde | Ore sollsnLu slll ltr -
J )Sto JLll SSJ.rpOe OS e rO \ laa1 pue s8a; Lno,{ pJDA,ltoJ Dunol suorleueldxa 'lo1 6E-99 s. .
-
arns oleLU lnq 'no,{ roJ uroluor e :(1aa1pun s6a1) 7 uopsenO raideq3 aag) auueL8c, ,
sl slLll Jl lsuterpoo e 00s slrloqlro 0tJelstsJl pU8 J)uri,
.,\q pasee ,{1ue'todue1 oq ualjo uorlrsod sr.ll Jle)rpu u,uo rno,{ dolanap ol r.
L?r r. f \\'sLLtJ qolo e.rrsod ,outo srAlJo .ro ( plroqs s souBerp snql 'Apoq rno,{ ur sel:.
ol peol uer 3ut>11e,tt.to SutuunL alernlle ue roj rouorl )eoM pue [1q8r1) 3uoL1s -
airq14'uorslo,le ro uorleuo.ld rller0 arel )lreq e lrsrn uoilelor arou no,{ llot llr,\\ st :.
pe 1er iipre,\lur ollue aq13ut11o6 osrol Jo arnseau e oneLl noA leqq 0.2-ozdd) etuDlDq a ])$rilL[\
[)ooq srL]t Jo ado:s aq1 ulr,lllM o aJro aql ueLlt "Jr roqs s 3a auo
, q^^,
^. LldrouJ
para,\ol lo,.r 0re s0llsnLU l00J pue teqt 'aurds aUl Jo [ernle,un: s,{e,u paJllrs ot
3a1 ra,r'ro 'sallsl.rL-Lr pueLl pue LUre -oprs Jo leraqel) srsorlors a,teq no,{ lao1 llrM no,{ teLlt Ala1r -,
oroJ eLll qqr,r,r se) sallsr-rru Sursoddo req I ueJLl plnol stql - JltJ paptsdal qr auuuerSord A1r,tr1:e 1e- .
3L{l JO ssau)1e0,\'\ pue sallsnLU s1ea1n13 pue srosuolxo oi ut ,4nq leuosred 1r ,
3a1 ra,trol rolno oLll ur ssaulrlSrl )l)Pq \eJM p:e sBut.rlsr-ueq 3uo rts 'uorlenrloLU rno,{ pr-r : .
,
ro/pue [sro]elor drLl pue sallsnLU se ' J\4 se sdarrroerb pue sro\Jl, qloq SSJSSPJ! Ou
3a1raddn ;a1no) 3a1 oqt azrlrqPts drq >1ea,u'(sa1:snuu leurLUopqP ol Oiaqpe ol pal?1, _,
leql s0llsnuJ 0Lll ur ssauleeM lenrpadns lsou aLll) sollsnLU ol .o \ loJ lp., J, p
olelrpur ,{eLu srql - pJDA4ut llad srLruopqe sntlal rqB r or pea ll leLll salelrpur 0-ra- -=
:(sequo) g uollsanf ol spual uorlrsoo :rn1ad 1o ad (r s qt ua,la SurLa,r,tsuv:Ol-l suc ,:;'*
cNldofs
:1-!illF
ASSESSING YOURSELF

%
#

Question 4 (knees): Question 6 (shoulders): Question 7 (upper bock):

lntrtard this can indicate a weak- Drooping forword - fhis n a1 Rounded the same tssues may
ness in the muscles lhal stabiLize indrcale lightness in Ine cnest exrst as with the drooping forward
the leg [outer upper leg muscles muscles, cor:pled n/ith slrong shoulders, so appLy the same
and hip rotators) lncLude exercises internal rotators of lhe shoulder advrce The term for lhis curvalure ls

that strengthen these muscles (many of ihe back muscles have kyphosis. You would probably also
auil,vard - this may indtcale this functron) There may aLso be benefit from doing lhe 'lhoractc
that you have strong external hiP lureakness in the serratus anterior release' on page 94
rotalors, so yoLl maY wlsn lo muscle (see the 'reading Pose' Straight although lhe back
include some slretchtng for lhem tn exercise, page 63) responsible for should noi be ramrod slraighl, if
your programme [see 'fool over holdrng the shoulder blades flat your Lipper back appears to be
knee stretch', page 971. against the back and lhus pulling fairLy upright, lhis is generallY a
the shou lders backu'tards srgn Inat no malor lmDalances
Question 5 (o1ms ond honds): Rolling bockward - lighlness ln exrsl in this area Havtng said lhts,
lleutrol posrtton - this indtcales no the back muscles, couPled wilh a thoLlgh, you would ProbablY slill
malor imbalances. weakness in the chest muscles benefrt from torso stabilizatton
Externollg rotated - this may relate may cause this tmbalance. Look work [see the torso stabilization
to light posterior rotator cuff for some back stretches and chest seclion on page 60).
[shoulder stabilizers) and shoulder strengtheners rn ChaPter Four.
muscles Since many Lrpper bodY Lopsided - thrs is an indicalion Question 8 (eors):
erercises that tnternally rotale lhe that a muscle or grouP of muscles ln front of lhis suggesis yoLt
arm are descnbed in Chapler Four, on one srde of the body ts ttghter may be keeping your neck tn a
roLr should be able lo counler than its counterparls on lhe habitually extended Position,
rirese iLght muscles fairly effeclively. opposite srde of the body Srnce which means that the muscles
lnterriollt,l rototed - this is a far girren the scope of this book tl responsrble for keeping lhe head
rnor-e conrn'ton imbalance than lhe would be drfficult for you lo Lrp are overworked and thus

one aoo\e dLre to the fact lhat so determine just which muscles are over y strong. Make an efforl lo
manr of the Lipper bod-V muscles responsrble for this imbalance, pLrll your chtn tn while keePing il
perforn ihis action Tr5t 19 ,n.'rO. it lrrould be better to seek the paraLlel to the floor and push the
lhe'exlernaL arm rolalor' exerclse help of a practtttoner I'vho has back of your neck backwards so
[see page 12) to heLP to rebalance specialist knovlledge in lhe area your neck is lengthened and not
the arms. of muscLe balance excessively curved

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1req,{elrs aneq ,{eu no,{ - ,
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sad,{1 asaqq uoLll'ssaulrale leluaur pue uorleurpro-ol'llr)ls arrnbar ieql
sluoLUaAoLU rruq1,{qL 'pauralled '1as uro;ad o1 ,{poq Lno,{ Sur8ualleqr eole stLll ut _- -
Jo eapr oLjt ol!l no,{;1 :qa 'rLe'loduatuo: 'doq-drq 'ueluouJV urtel are saluelequur loleur ,
'Lroorlleq'lalleq se L{lns's0rlrArlre 0luep lsoLU 0pnllur plnol t uorlsano readde plnoM lr lsuraDc -:
uorlle Sursoddo u€ ol€,
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qrns 'uorloLU 1o aBuer lurolrno,{ lroM leql sorlrArlle ol solelor g uorlsanO 69 saBed uo sasnraxa ,3urp:-
,raLlllrrl, 0L1l qloq alerOcr, -
I/ 9 a8pd Surure.r a.tJelsrsJ r aasl Jrue lrpJJ J JsrLU ro ur8ua rls ful pue ;nog raldeql ur s-.
allsnur '[99 a8ed uo uor]ras uorlezrlrqels oslol aql aas) a:ue1eq ollsnLU -roJ lleq lue^olor roj lool [s .
Sururerl slanol srLlI peol io aluelsrsar e Jo asn aql qBnorull sa rsnur rno,{ 'sproquroLU) sopelq _.=
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(gzd) eruereterd eslrraxf leul readde plnoM lr - tlt .
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ASSESSING YOURSELF

-: .,ii especially those who dislike the idea of a busy

-,r lirg group, for example.

Ouestion 8 :oncerns activities that can be done in a team or group.

,., " '_= r,,: as parl of a group of exercisers can be highly motivating
: -,: :-ro fun ll also lends itself io social interaction, which can often
:- ,seii De a reason to get someone exercising

Ouestion 9 concerns whether or not you are at risk of becoming bored

nith lhe same acttvity again and again. While some people fee com- Try outdoor activities for a different and
forlable and, rn fact, secure with repetition, olhers feel it may threaten exciting way to achieve fitness.
molivation and mrnimize adherence.

Ouestion l0 is the opposite of Ouestion 9, in that it relates to a desrre

for people to change the mode of exercise they are using rn order to
alieviate boredom and include a cross-training component rnto their
programme to challenge lhe body to adapt to various activities.
Cross training can be an excellenl way to improve fitness more rapidly.

Ouestion 1 1 relates to activities requiring explosive power, including

racquet sports such as lennis and squash, as well as volleyball, soccer,
hockey, rugby, etc. This type of activity requires a fair degree of fitness,
slnce the hearl is required to deal with varying and sometimes Fast-moving team ball sports are a good
extreme - effort levels and hearl rates way to ensure a hard workout.

Cqrdiovqsculqr fitness lpzr;

Check your cardrovascular filness
by comparing your results against
lhe scores in the table opposite. lf
you want lo become active on
Inree or more days a week and
intend including cardrovascular
atf ivities in lhese sessions, refest
yourseif afler an inilial six to eight
weeks, and then perhaps every two
monlhs or so thereafter. To keep
your finger on the pulse of your
programme, do nol wall for too
org berweer fests lf rou are doing
really well, it will motivate you to
conlinue; if you discover your fit-
ness has d opped off. tL gives ) or
Ine opporlunrly to reassess your
Cycling - either in the gym 0r 0n the road - can increase your fitness significantly. programme, effort or motivation.

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 onnino \-/

VOUT
progrsmme
/

ased on the results ol Your Worm-up

assessments in ChaPler Thrs prepares your body for the
Two. use lhe .rfornat'or physrcal actrvity ahead by increas-
offered here to destgn Your PnYSI' ing the blood supPlY lo workrng
cal actrvrty programme. This sec' muscles. Begrn at a low intensilY,
tron rs divided into for:r main parts slowly rncreasing tnlensily over a
- torso stabtlization, resistance period of seven to 1O minutes. You
training, flexibilitg trarnrng and car should literally feel warm bY lhe
diovascular trarntng. When resis- end of this period, but definilelY
tance training is menlioned in lhe not oul of breath. ldeallY, a warm-
future, this automaticallY also up should mimic lhe movemenls
includes torso stabtlization since you are about to do in your work
th's lo'm ol t airirg JSes res s- out. For example, if you will be
tance lo challenge the bodY running, try a walk or a light 1og. If,
It would be ideal to include a howere' 5or n be swimmlng.
little of each of the four tYPes of complete a few slow, leisurely Laps.
trainrng methods described above The idea rs thal lhe muscles lo be
rnto any exercise Programme, but targeted !n the workout are lhe
tn the rnterests of reality, lry to ones that yor-t shoLtld try lo t:se in
choose the types of actrvities thal yoLrr warm-up
mosl r;'f ' your reeds Whether or not you stretch after
your warm up is enlirely uP lo
Before you begin you. A guidelrne would be lo look
There are lhree componenls lo at your chosen workout: tf You
any ulorkor-tt: \'!a[m uP, workoul rntend dorng a kickboxing class,
and cool-down. Be sure to follow then you should stretch before
the advjce given for each of lhese your workout; tf, however, You are
componenls in order to maximize about to go for a walk or run, il
the effectiveness of your tratning may not be necessarY to lnclude
and minimize the risk of injurY. stretching beforehand.

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AttAtrf lrrr 9Nlslf dlxl
 PLANNING YOUR PROGRAMME

Pr.l\ SIC: ra, : \s toLr have been

, -e rog on mosl days of the
.:3r.. :-, r'.rigi.ri clToose now lo do
s: : 3' '" . A te' rdf ivel\ . yo .

::,; .r -rse lie

princrple of tntensitg
i:^c simpLy walk faster lsee a]so l

\leasuring heart rale, page 103).

\el another way to challenge your
body would be to change |he tgpe
of exercise; you could jog, cycle or
(
roller-blade with the dog in tow.
F
g Another of lhe FITT training
g variables relates to the amount of
time spent exercising in a particular
session. ln this case you have been
using 3O minutes for your physical
aclrvilv. lf you do not want to Save time and give yourself a good workout by roller-blading while walking the dog.
increase the lenglh of your workout,
you need lo adJUSl the olher three increasrng to 7O per cenl maxi- for a few weeks. The reversibility
variables, but if you are prepared to mum heart rale [see page 103); prrncrple is: 'use il or lose it' ln
increase the duration of your exer resislance training geared more olher words, if the challenge pro
cise session, you can keep the other tonrards muscular endurance. vided lo lhe body by means of
variables as lhey were Intermediate [weeks 6-14); five your run is no longer presenl, the
Bea ,' mt'd '-at chang ng ro'e limes a week; duration 40 minules; adaptatron made by your body
lhan one variable al once brings cardio intensrly lo B0 per cent ma5r be losi. As a rule, the longer
about new options. For exampie, maximum hearl rate; resistance you have been exercising or provid
you couJd aclually shorten your lrarning can include more muscular ing your body wrth a challenge, the
workout lime and perforrn an activ- strenglh work. more slowiy lhe results of your
ily requiring more lnlense effort Or Specificitg relates to the type of body's adaptation wili be iost.
you couid exercise less frequenlly exercise you choose lf your goal As wrlh any physical activity
but for a longer time at the same rs lo gel fil enough to run, for prograrnme, always progress slow-
intensily as before. inslance, swimming will noi ly and safely Start wrth a shorter
Tl'e pr rcrple ol proqressron achreve lhrs goal; you need lo run duralron and lower intensity; if at
refers lo the fact that to see in order to get running frt lt is any slage you feel dislressed or in
improl,emenls you need to con- always a good idea to start slowly, parn, slop exercising rmmedrately
slanlly adapt your programme to so a combinalion of walking and and seek professional advice.
challenge your body. In essence, running wouLd be best rn this case As imporlanl as all of these train
Inrs means thal your programrne Looking al lhe prrnciple of ing prrncrples, but often overlooked
become harder and harder
r'vi I reversibilil.g, iet us assume that s r tr e teed lor es I 1r a'r ing
A guLdelrne r,rould be as follows: you chose to run wrth the dog lhrough faligue, or training loo
Beginners [l'veeks I 6): three You have been consistent wtth oflen al loo high an tntensity, can
times a n'eek, increas ng to three your programme for four weeks resull in injury It can also plateau o
or four limes; dr,rraiLon from I 5 and lhen are suddenly unable to even diminish the benefits of your
minules, increastng lo 30 minuies; conlinue for a short whtle per lraining. Lislen lo your body and gc
cardro inlensrly from 55 per cenl, haps you go on a business lrrp easy on rt when you feel trred.
 r-r.,.,=;.. :.f:1r:.::-ar.f
t>
eLUrl ol 0LUll LrlolJ slnol^eqsq 'aurlnor aurlq)unl rno,( ;o lltd r 3 u r1;z,r 605l)JOXo '- -
.
plo ot 03 pue loSrol noA
lreq 3ur1uu ,{q qlleaq tno,( a^or0rI|l
4sr.rq
uJq\ os pJlsrPtxa d.e'o
oql,{g
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Jr Jlosrno^ uo p]eq ool aq l0u
op'sllqsq paLllusllua Llsl,lo 3le e se orAoLLt to auruelSold uo : -
,{aq1 a:ur5 saBueqt luaLualdLut alunoAeJ e Sutq:1e,u ro sPuo
Surzrlenos Jo eopl aq1 Aoi. - .
ol A-rl pue ,,\3raua SurPuadxa
po\P ol aS' lOi sln)l]OLS noA aloLU pUe 100e0 0Lll Pea-r
e ro18op ollt olet 'uarpltLll at -
lsnlrqeq "raqlo,tue lo NulLlI
raBuassau -to lleua 'SNS ue pue pJaJ d au ot pJau ro '
Surpuas ueql ..1oqlel 11asrno,{ 1t op ta8 no,{ ueqM 00:11 lllun L. :
pue dn 1aB Sutpltnq oLll ul orot-lM noA a.taq,tn '1sap rno,4le qlr ,
-asl0 LLro]] uolleLUloJUl paou lo e lea no,{ ',{1qeuenul p- :
')lroN\ le anBeallo: e ol luoLUnloP sISel 0Lll alol0LUol uel l.r.
os 'qBnotql lqBterls llolr s :
;o e8esseL-u e la8 ol Paau noA 1; .
suorlels uooMlaq 3ut)lleM Jo lol noA tnq 'Lllunl o)lel ol -
aql o^eLl no,{ iuoul no^ aLLl --
e arrnber,{lqeue,lut lltM slLll se
lr asn'LUals,{s l-todsuerl :t1qnd lrtun lsap Lno,{ Putqa:;
luolluJo ue seLl ,{irl lno,{ 11 . ,{1euaLlxa ale Pue 00:80 l:
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ool dn 3ur>11e,u ,{Ll uaull 'ltqeLl JAJ l,l )e Ol \lreO Pelt'rba t S
e soLUolaq stLll lllun u,uoP 3ut ol sa8ueq: lnotneqaq aletrdordde ,{lrsualut-elelopotrl Jo s=
Ile,\\ pue dn ro1e,le1a aql 3ut>1el aruos 3ut>1eLu salloAUI stql 'ute8y 09 lnoqe lelll alellpul s0L.
iq ilLenper8 alqrssod se ,{eP aql Jo slred raqlo paroJ))e,{lletauaB al
llo trels rolelala
aLll Jo PeslsuL Sllels Olll O)iel r Surrnp onllle se aq o1 osle ,{i1 a8ed aas rolel LlltM lleaP =
ilr r lreut Jo sllaJJO antle8au ,{ltntl:e 1e:ts,{qd ssautrJ Jo onsst aql iq1le;
aql olnpal pue lono 3ut1lr1 Sutruequa-qlleaq lo salnulLU alouord o1 op noA ue)'-.
LUSrloqelaLt -ilto,\ daal ol sAe,tt g9 rno,{ palelnLUnlle aneq lllM ssaullj ul slueLUs ,
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-
uerll puoLULuolat leuotssaio"td 11r,r,r ,{1uo 1o5 3op
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-
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alel uel no,{ selnot oMl a,,: .
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3ur,uo11o1 oLltMou Aq qBnoqllY lsuq alnutLU OL e lo1 SutuLoLu i{rlnaq rnod'
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H]IV]H UNOA CNIIOWOUd
 PLANNING YOUR PROGRAMME

In brief that feel comfortable being worked

. .AL',',a\ s r,\,arm Lrp
before and cool - namely, lhe slrong muscles.
co','.r airer your workout. However, it is the muscles that feel
. Re:rrember to apply the prin- as lhough they are not able to
c o es o'overload. progression. perform as well that should be
specificity, reversibility and FITT aclivaled and slr enol_hgng6
[lhal is, frequency, intensrty, Similarly, people tend to stretch
rype and lime). those muscles that feel comfort-
. Begin your programme with able being stretched - namely, the
shorter duration and lower- a "eadv 'orp mtrs{^les ll wou'd
intensity exercises. follow, then, that lhese are the
. For improved health accumulate muscles that should rather be
3O minutes or more of strengthened, while muscles that
moderate-inlensity physical are uncomfortable when stretched
activity on most, preferably all, are the very ones ihal need some
days of the week. flexibility training.
r Be sure to remain as active lf you have identified in yourself
through oiher parts of your day any posrurar weaKnesses or
as possible. imbalances, or if you simply want
lo strengthen your lorso muscles,
Torso stsbilizqtion include some, if not all, of the
Whot is itl exercises covered ir ChapLer Four
This type of training deals with under the heading Torso Stabili
torso [trunk) stabilily. lt is really zalion fsee pages 60 66) This
i m nnrt:nt ln 2rlr] rocc major
--, section also includes functional
imbalances in the lorso oefore yo.; abdominal training rather than
adopt any kind of resistance train, lraditional abdominal exercises, as
ing programme, or at least at the functional exercises target the
same Lime, since irc"easing muscles that stabrlrze the pelvis
lhe str ensf h of a mrrscle f nat is and help to keep il in neutral,
alrcadv nverdpvplnnpd Can raVe optimal alignment [pictured right) A balanced and strong torso can result In
far-reaching negative postural As you work through the more powerful, effective movement.
conseq uences. exerclses, try to maintain good
lf you have already comp'eLed posture. This can help to improve
vou" own posrural assessmerf (see both your breathing and general Another reason you might choos;
pages 20-22J you will have a bet- movement, and can decrease the lo strengthen your lorso is to help
ter idea of which areas of your risk of injury. Create ways to isolate the primary movers, or the
body need lo be stretched and/or remind yourself to check your main muscles aclivaled, in any
slrenglhened. Complele the posture lhrough the day and given muscle-sLrengtnening exercisc
assessmenl now if you have not coLrnler lhe damaging effects of For example, holding the torso
yet done il, so thal you can be as consLant srrt'ng by sLanding or completely still in a bicep curl by
soec iic ac nnssihle abo:t this moving frequently. Try to build aciivaling the stabilizers compounc:
aspect of your training. +h^-^
Lnese exerctses i^+^ ,,
^,,^.^i-^- tnto vour weeKty the effecl on the biceps due to the
Cenera ly speanrng people rend rouline so that you complete them fact that they are isolated. lf you d-
lo strengthen those body parts at least two to lhree times a week. nol llave the strength lo use your

€
&" 2A
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Sututell uorlezt .
leurLuopqe leuorllunJ e"ro,
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pue sallsnLU lt-l8tl t-t: =
ar-uuelSotd 31, r
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lelJq *l
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JJOJUOS pJSSAUll\A J\e r
LUIITJLUOLLT JO JSr Jt..
sdarrq aq1 dlaq ,{11ua- .
,{eLu )unLl oUl 'srozrlrc t-:
NOlrYZtl t€V1S OSUOl
"ffi
PLANNING YOUR PROGRAMME

Resistqnce troining muscLe endurance lrarning, per

Whot is itl 'o'm Lp ro I B or 2O repetrlrons at
Des :..'ce r'air rg s mol; neans a u,eight rhaf siarls ro faf gue y o.r
s-'el-gr:renjng a muscle lhrough at 14 or 15
:::e -.se of resistance or a load. If your goal is more abourt
\lar_v people know this form of building strength - good for
tl-a nrng as toning or muscle actrvrlres like moving a large piece
building There are two specific of furniture or picking up a hea',,y
'outes \ oJ can take when yo.; box or if you want lo develop
embark on resislance training, slisrr
" b'I r rore s snif icanr r r,scie
h.ased nr i n'rr dpqirpd OUtCOre.
v, L yvul
'l
size, perform up io O or I 2
lf your goal is to develop muscle repetitions at a werghl that starts
enduronce - useful for aclivilies Lo fal gre yoJ at se\ er or eignL lL
like carrying shopping, picking up is only when you wanl lo develop
childrer ard gardenrrg - or | 1ou maxrmal slrenglh - in olher words,
lust wanl to lone your muscles lhe very heaviest a muscle can lifl
withouL bu lding roo mrch s ze. for one repeiition - lhat you would
vor, ree.j ro celect a load that rryork wilh a load lhal allows
allows for the muscle lo perform between one lo four or five reps
nrrito : forrr rpnptitinn
.,-,_, s t"epsl Body builders and power liflers
hefnrp 'alip tirp D re io differenf tend lo train al lhis level.
body rypes. people respond
uniquely to weight lraining, but
-he'e a.e pene'al 'tnrms lhar can Right: Resistance training helps to build
be applied fa''ly effectively For muscle endurance to cope with daily tasks.

Why should you do itl

Everlore s awa e of fhe aestneli
benefils of loned muscles. Some
olher reasons you mighl want to
ergage ir this Lype of t aining
'ner
tde helle'ra'apen enL of
stress, improved alhletic per-
formance, a reduclion in the effecr:
of ageing, prevenlion and/or treat
rerr of osieoporosis ldecreaseo
bone density), beller control of
body weighl and injury
prevenlion andior rehabililation.

Flyes are resistance training exercises thar

help to strengthen the chest.

4t
JO
i' '; :: ._i=.
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O9 LUor1 aBuer ue: ,&a,tora5 uaq,nr q8noua ,{sea SI Sl-,_ .
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ueaMlaq ur pouad Ate,to:el iloqs e le luol rad g ueql aloL.
lanes autq leat8 e -lrM rsrlo Jql ,Jl e JUo slss pue ,{11enpe;3 peol rnoA es..
e 'we7e oluo 'st pue ,&ano:e"t aql rurolrad ol sr lsl1 aLlI suotldo ',{poq aqi a8ualleq: ot c -
anrlle sP uMouI sl slql ssa:ord oMl aAeU no,{ 'ast:rexa lad las auo lsel srLll Sursn uaq,14 s=
aull leada.l pue osltraxa lsltJ aLll ol ueLil arour op ol osooqr noA 11 pala8Lel aLll roJ ropreLl -r:
lreq oB uaLll plnoM noA loL{loue Sururerl aLLll Lllnul aq1 3ur>ieLu 'sLure aLll olul i:
3ur1ro,tt olrL{M lsor e sallsnLLl ool puads ol lueM lou op lsnl oqrlt lqBre,tt ,{poq arou 11
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lu0rOJJrp e Jo los raLlloue uaLll qas-a13urs aLlI slrJOU0q reltuJts aas os dals e uo dn 1aa1 tnoA a,
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-E ]UJ)UO] L] I slos uaaMlS-
]IM SJSI] IAXJ J]UEISISO
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teLlt Jrrl sl I a lL.lM e lAtsaltl uJSoul ,{q Ald-urs sallsrLU tue \d J
rno,{ pue no,{ Lo1 s)lloM leLll LUOI peoUOAo ue pareld oneLl nc.
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suoruroo paueA ale 0laqI 0sllloxo 'euo L-ltr-l8te aLlt teUt p.
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o1 sr leo8 Lno,{ pue lroJ1e -
ool lnoLllrM sdn-ssatd oAIJ Lr.. ,
0t ]u?l\ n0A lEl.ll sal)snul alo ue a:e;d ol suotltledar pJlxa ,{aJ P
aq] u0 p30|la^o 00 ,{11uarLnr uet noA 1t 'a ,:
Log Sututerl aluelstsol Jo lr --
or.lt urLltrM a3ua11eq: slqt -::
ue: no,{ s,{e,u Hlal e ore 0,.-
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oq ot poau ,{eq1 'qt: .
rrOql aseoilul ol s:
rno,{ ro1 [ 19 a8ed aas) -t;-, ,
slr.lt Jo Sutuut8aq aUt te pos:
peolroAO 1o aldr:uud aLll os' -,
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e{Dru no^ uD) /rlo}.fl
cNtNtvul l)NVl-slslu
PLANNING YOUR PROGRAMME

Menu in Chapter Four lhat some

exercises significanllY target
oiher muscles as well as the main
r.rrlscle s. These are called
compound exercises, which kill two
or more brrds with one stone, so to
speak. They are excellent if you are
short of time as theY cut down
training time considerably. The facl
that they target more tnan one
muscle at once also means theY are
more functronal, since mosl of our
darly movements entail using
groups of muscles al any one tlme.
Other exercises are noled as
isolation exercises, and are there-
fore very specific ro the mair
muscle being worked. These are
good for adding vartety lo Your to strengthen particular muscle.

programme and for specific

strength garns, although tratning
one particular muscle grouP more How oftenS
than others may lead to tmbalances For optimal strength gatns lrY io
and possibly injury, so be sure lo complete your chosen fouline at
balance out your isolation exercises. least three times a week. If You
Look at the results of Your Poslure are hard-pressed for time, how-
assessmenl (see pages 20-22) ever, lwice a week should be
before deciding which and how enough for maintenance, Provided
many exercises per bodY Part to that you are emPloyrng aPProPrl-
include tn your resistance ate concentratron and good form.
progrannme, since lhe goal is to Resrstance training lust once a
develop a muscularly balanced week will provrde few benefits.
body. Try to selecl at least one Remember that lhe PrinciPle
compound exercise from each of of overload apPlies here too -
ihe body-part categories noted in challenge the body enough to
Chapter Four (see pages 67-68). force it to adapt.
Even better would be lo select exer- Depending on how much time
cises based on lhe main muscle/s you have available to devole lo a
used, thus ensuring efficiencY and resistance tralnlng Programme,
balance For example, if you choose you could choose to do either a
press'ups as a chesl and lrtceP standard routrne [which uses the
exercise, concentrate on lhe btceps same 0ody Parts eacn llme You
and omit the lriceps when You train), or a split routrne [which
choose your arm exerclses, as You uses drfferenl body Parts on Compound exercises are functional in that

have worked them in the Press-uP. different daysJ. they mimic natural movements.

# ?Q
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r r : i.
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:
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tu
J
(sp;o1;ap:olrsnru u;etu) sas!€r luo4 las x
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s0 n-q snd
:oq ]q8!Lu {poq ;addn eqr ro;
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 PLANNING YOUR PROGRAMME

Whqt equipment should have access to these, srmply In brief

you useS subslilute wrth lvater bottles filled . For muscle endurance I B to
Sc:'-: .-,' r:te exerCiSeS cOVefed in wrln sand or waler, or sandbags lf 2O reps, starting to fatigue at 1u
C:-art-er f=oLrr do not t-rtilize any you are using gym equipment for lo I 5 reps
:''r:r oi external load lnstead, yoLrr lraining, you will probabiy r For buildtng strength - 1O to I 2
.i o a,e bOd,L Wotqnl ovgl'6i<o5. have fhe oplton of usrng eiLher free reps, slarling lo fatigue al seven
.r tr rl \ri'l lac irate an inr rease n r,treights or mochines Machines are to ergnt reps
rnLrscte srze proporllonale to your oflen best for beginners, as there is . Srngle sels are effective rf you
body WiLh lhese exe cisos, less chance of injury and minrmal apply concentration and good
perform as many repetttions as skill is required to perform the 'o m otring erec rrion
you can whrle keeprng good form exercise effectively Once you feel . lf performing more lhan one set
and techniqr:e. comfortable enough r,vith your skill do them one afler the other,
The Exercise Menu in Chapter level, il rs a good tdea to starl wrlh shorl recovery periods [50
Fo , a so irc L,oes some e\ercises including some free weights rnto seconds lo a few minutes).
you can use if you have access lo your programme, since this mode of Allernatively, do one set of one
the equipmerf required Do not trarning rs definitely more functtonai. type of exercise and then
worry rf you do not a couple of In olher words, it allows the body anolher set of a different type c'
different exercises are given for to move nalLrrally lhrough the exercise, repeating this cycle.
each muscle groLlp, allowing you execution of the exercise, whereas . Use compound exercises for
some flexibiltty when makrng your Tna(l^ 1es rend ro o ace yoJ ir ore more functional exercises and
choices. Where you see the need positron and restrict you to that lo targel more than one muscle
to use weights and you do not position lhroughoul. at a ilme
. Use isolation exercises for variei,
and for specific strength gains
. For opf ^ra sf leng h garns
complele your chosen routine a

leasl three times per week; if

hard pressed for time, twice a
week sholld suflice
. Choose either a standard routir=
fsame body parts each time yc-
trainl, or a split routine [differe-
body parts on different days).

-:"-:!.':
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rno,{ ur posn uoaq qsnf aneq 1eq1 plrol Llll.lM :o to..l 1o
asoqt ro'1qB11,{1len1rqeq roLjlro pase0rlur sr uosear raqloue -
0Je leLll s0llsnur qllarls ol sr LilSuaLls lsaLll soL{lleu LilF .
leo8 Lno,,( orurs'lsel Ilrl lr oneol ol lleq se 0LLrrl qlns lrlun lsol._ :
alqesrnpe aq plnoM lr 'auuuerSord L{ltarts pue )leq aq1 uaqlF .
.:t 3u urer I rarea rB e 1o l,ed se ol oq plnoM azud ls.rr; ..
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3u sea,lu Jo reql ueul ssorord lsoLll ror,ll ur padolanap .
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niti:t,:ar:aa,
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11 leql sr uosear r0L.__ . -
'areMe 0B aurl ro^o ssaulu Jo
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'uorlelnlrl p0^ol0uI aseal0J s0pr^oro preLl polrc :
pue uorlexelSr 0llsnu p0se0rlur eDr 'rD r'r :rrenrt r: Rtt
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se ll0M se'ssau0ros al)snur Aeu lr lerl s auo JL . '
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ue sr Surure-l1 ,41111c1'-.
suoseaj Jo roqLLrnu e a,: .
'Ap0q aql
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if!
Sururerl ,41r1rqrxa11 oJes p-,:
q8noiql slutol 11e ur L;-
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PLANNING YOUR PROGRAMME

yof r cllosen programme, 0e sure How long should you ln brief

lo \',anr lp your body before hold it3 r lf using flexrbilily
trainlng as parl
c e ^ ! ag io sl'etcr. sirce warm A general recommendation for of a greater programme, leave Li
ir -rsc,es respond more effectively rncreasing muscLe lenglfi and till after your workoul
ilran cold ones. Some stretches ir;tiating a relaxaf 'on resPonse n . lf using only flexibility tralning as
may feel very Llncomforlable to the same muscle is that a slretch your chosen programme, warrn
you As long as you do not feel should be held for between 50 up befo'e \ oJ sLa I
pain, try to stay with the stretch, and 90 seconds, and ll should be . Do nol bounce whrle slrelchtng
even if for a few seconds inilially. performed two to Inree llmes Per and be sure to brealhe.
Do not bounce while slretchtng week. This is not lo saY, however, . Maintain correcl body alignment
and be sure lo breathe through that stretchlng every daY would during your strelches.
out a slretch - the more relaxed have negative side effects; in facl, . Do not stretch through patn.
your body is, the easier it will feel it would be very benefictal if You . Hold stretches for between 5O
and the deeper you will be able are using it to helP to counler and 90 seconds
postural tlgnlness. o Stretchtng can be done daily.
to take the stretch. Stretching al
odd times through the daY -
while at work, whtle watchtng
television or whtle readtng - can
also be beneficial if carrted out
with awareness and good form.
Stretchrng afler silting or standlng
for long periods can helP Prevenl
the discomfort associated wtth
lack of movemenl

How should you do

It is vital for you to mainlain
correcL a'gnmenL d"t ring Your
itf i
:1,:]
stretches. Stretches are listed and ?n
described in Chapter Four, wilh
.;:il::i: II
i.,,,'
relevanl cues for good technique, .{:',','. ,&
ii:,,.,,
so try to follow these ManY of
the stretches covered are
compound stretches - thal is,
they deal with more than one
muscle at the same time - while
others are rsolotton stretches.
The compound stretches are
great tLme savers, whereas lhe
rsolatron stretches are very specif
ic and may be better for you if
you knolnl you nave an lssue wltn
a particular muscle grouP lhat
needs to be stretched - for lf you hold a stretch for a reasonable length of time, you will feel the tensi0n ease 0ut
example, your hamstrtngs. of the area that is being stretched.

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Sureqllarn Jo osuos patueL{ul r uals,{s ounLULut pa,to"tdL-u1 o s0_
[sseut alrlo',ld teJ poolq pa,ro"tdt-u1 o ,{1rep ur anBrqel pose=
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uorlrsodLUol ,{poq pa,toLdLul . ,{lerxuy Sursear:ut LUorJ oluor"rocr -
[sla^al oso]n13i;e8ns stso-lodoalsg no,{ slrlauaq oLll sMoqs 'sa- .
poolq ozrlrqels ol oql salaqerp luapu000p ullnsul-uoN ,{roler rdsarorprPl s,0.. -
^poq
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'el|]l-.- l
[1an1 se {poq aUl (lsearq'uolol) ralu€l :
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:JO lsu poS€aJt3( o e qlns q1r,u pasouSelp ua: l
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-l0qlla oLlAt 0l0o0o JoJ Oi\i-: l
@?.g ,{lalnlosqe sr 11 aleudo"r::. .
sr ,{trsuatut q3!Li e 1o ,{1-re
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pue Lllleaq lle"roAo Suti:,
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JS,ld\J,Pll')>P\O ple :
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if! oP no^ Ptnoqs Aq,M
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pJrOd-o, e L
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 PLANNING YOUR PROGRAMME

Whqt is your gooll refers to the baslc heolth benefrts formal and slructuired and requires
C -. -' ': -:s, i;lportant issues relaled lo cardiovascular activity grealer commilment, motivation
- -r:-r ,, ?ardi-eSS when looking [see How can you promote your and energy than a programme
. -. : , r- r-g \ OLll- OWn Cafdlo health? on page 33) For improve deaiing only with health
: . ttr g Drogra'nme is ments in fitness, exercise intensity promolion, ltul tls rewards are
'-:,'e. r.ol lrrish simply
ta tmprave needs lo be higher. commensuralely greater.
_. -.' iteolth, or to become frt
- Having completed the assess-
Tnese are dtfferent concepts: How much, how often, menls in Chapter Tr,vo, you may
\ oLr can train lo become healthy, how hqrdl have estabLished that you want to
0Lrt not necessarily increase your This brings us to the issue of achreve very specific goals. Use the
frtness level. Whrch you choose lvill measuring exercise intensity. The information below as the basis for
depend on the goals you set oulcome of the measurement l,vill yoLlr programme, bul bear in mind
yourself lvith regard to your allow you to better understand lhal you are a unique individual
physical activrty programme. how your heart is coptng wtth the and may respond to and be
The American College of Sports activily being performed, as well as comfortable with a different
Medicine and the Cenier for holn, ;Ls sLrergrl^ is imp'o, rg over approach. Use yourself as a guinea
Disease Control and Prevenlron the course of your programme. See pig and experiment lryrth dtfferent
developed a joint statement that page 1 03 for details on monitoring variables to frnd out what works
concludes: 'Every US adult should heart rate and fitness best for you. [See How do you
accumulale 30 minutes or more of This section offers guidelines you exercise effectively? on page 31 )
moderate intensity physical can use lo develop your fitness- While exercising every day is
activily on mosl, preferably all, relaled cardiovascu ia r program me. ideal, exercrsing that many times
days of the week' This srarement Th s rype of orog,arTre s mo e at a hrgh intensity is not. Try to

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Exercising to music can be a useful and rewarding way to learn new co-ordination skills.

Zt1
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se Lirns - sast)Jaxa 6uuoaq rno,{ 1r leql 'LiSnoql 'purLU ur reog
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6 -
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Jo lsu
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lo selnuru O I suetu r-qdrLl alnu ru,r-of
luerl0r ool ourolaq lou plnoqs noA ^1r
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pa^ ollo,'Surddars pue Sutuun.t
lrtsrloLl e troddns A11enlre
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:IVCNOI.I
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asollt ot apeu a8ueq: a1,41sa1t1 go ,4ep e o)let o1 relard plnc
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PLANNING YOUR PROGRAMME

Swimming is a low-impact, non-weight-bearing exercise that provides you with an excellent cardiovascular worl<out.

gravrfy, or non -we g ht- bea ri ng

r Cive some thought to whether How should you trqinf
gt o1'5icpq s;ch a: sn - ^rirg or you \,ttant fo perform high-impact There are a number of different
(both feet off the ground at a given \,\ays yoLr can train, including con
cycLing
- during r,vhich Vour body s
weighl against gravity is reduced lf poinf) or low rmpact (one foot tinuous, interval or fartlek trarning
you are overweighl or have jornl or aLr'vays in conlacl lvilh ihe ground) Conl-rnuous tratnrng refers lo
bone limilations, il may be aclivilies These lerms refer to the cardrovascular activity thal remair,
advisable to choose ihe non- amounl of impact the skeletal constanl rn effort. lt is a good wa1
ne giL bea'irg op- or sir, e \ o ,
syslem experiences durlng the to begin any cardiovascular pro-
will still experience ihe same chosen aclivrly gramme as it allours you to establts
benefils without putting yourself at See lhe lable below for exam- a base level of fitness from whrch
fLrrther risk of injury. ples of different lypes of exercises. you can fr-trther chaLlenge the bod
lf you are sufferrng from or al
risk of developing osleoporosis,
weighl bearing aclivjlies may be HIGH IMPACT LO\^/ IMPACT LOW IMPACT
more beneficial lhan non-vrretght WEIGHT.BEARING NON.WEIGHT.BEARING
bearrng aclivrlies. This is due to
lhe facl that higher loading on . runningljogging 'wall<ing . water sports
lhe bones helps lo bLrrld higher . volleyball 'surfing (in which you are
bone densily. This rs not to . gymnastic dance ' roller blading/ suspended)
SLlggeSl Inat non \,!-elgnl DearLng . high-impact aerobic ice skating ' cycling
acliviLies shoLrld be omitied dance 'low-impact . swimming
ralher lhal a lhough -Vou may . classical and aerobic dance . synchronized
en1o5i lhg5s lypes of acl Vjties modern dance ' ballroom dancing swimming
more, il n'ould be belter lo . most on-land ball 'water-/snow-skiing ' rowing
include some r,veight bearing sPo1tS
exerclses ln yoLr r programme
:.li?:tncr.:::*€r,:?r!i$!i!tl
,dy
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-uolur Mol pue q8rq Jo sluoLUoLU 'rua*dole \J0 ssJLrl pLe osrJ,dYa
J
Luopuer lo pernseau-uouJ rel
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l?Arolur ur Sur8uuq '(1ro11a
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rllr,\\ oLULUelSold Lno,{ ltelg r e tl nrrnrrnncrrn,{r: ., rAllBlJJ S lt Se
[3u r11e,r'r un1 alrnb oq uel lr 'q8nol q8noqlly
se qrnsJ sarlL\rlle lredur-,tro1 1ro11a ,{lrsuatur-Mol pue -qBrq 1o
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l:edLur qBrq -raLll o osooLll r -uou ol Suuralar uorsse.ldxa
t8u -u* \\s se l)'-s pJ)'pal LisrpaMS e st Dututrstl 4alltDl
st,{1r,lel8 lsureBe lqBra'r'r Ipoq) sauurl Aueu
sosnloxo 3uu eaq-lqBroN'\-uo u "lo pateadar 'tsar puolos Og e
'[Suruunt se L]lns',{lr,le-t8 lsureBe pOMolloJ 'luucs 0lnurLU-0uo^qe
s1:e luBre,tn \poq; sos ,r'te xe 'aldLuexa ro1 lroJJO pue lsar JO
Suueeq-qq8raM uaoMloq osool1l r sal:,{r'parnseaLU,{11ensn'aArlrlo
telrq ul der ol srcpt 6ururaLl lDA,talul
Nrvut o1 /v\oh
PLANNING YOUR PROGRAMME

lf you are an 'older adull' -

by which we mean someone over
65 years - and you have been
sedentary unlrl now, il would nol
be ideaL to do this type of lraining
more lhan lwo or lhree times a
week as the darge o'da-ag ng
loints may outwergh lhe nominaL
benefils of more frequent resis-
tance training ln facl, even if yo-
have been active, a programme
lhal lncludes reslslance lrarning
t-lee I mes a rveel. should be
sufficienl for marnlaining slrengl-
Incorporale a slighlly longer
warm-up and cool dolvn period
[10 to l5 minules] and keep your
"..; rrensitS ard rrrbe, oi epe,rL o
o\^er lhan tl^ose srggested for
i-j*
'" "rF ' i+':;
the general populalion (see page
37). Also, use lighter resislance
0rganizing a walking group can be a motivating way t0 exercise with other committed during your firsl erghl weeks or s -
exercisers in a social environment. in order to allorry your muscles lc
respond positively.
When looking to challenge lhe
Speciol cqtegories one reason why tl is so imporlanl body, begin by increasing the nun -

Older qdults ro inc uoe 'lerrbiliiy t aining ' yot ber of repetrlions before rncreasin;
Resistonce trotntng for older adulls lrarnrng programme - al any age. the load itself Slay wilh weighls
is an important part of rmprovrng Resistance trarntng, especiaLly that allow you a mtnimum of at
general welLbeing and overall func when done agarnsl gravlty, nelps lo leasl six repetitrons, and work
tion As we gel older, our lendency reduce bone loss, which begins to within your own loinls' range of
is to slow down physically. This occur after you pass lhe age of molion, so yoLr afe not workrng
happens for a number of reasons. aboul 35, when il rs at rts peak In rnlo parn. Pay parlicular altenlror
One rs lhal we feel nre should lhrs way, you can slart lo prevenl lo lhe exercises covered in lhe
While il is importanl lral you are osteoporosis early in iife. Resislance torso stabrlization section of
more careful about acknowledging training aLso helps consrderably in Chapter Four (see page 6O), as
r,'oLrr limrlalions as you age, lt ls the management of osleoporosis, mainlarnrng good posture become
eqLrall5t imPorlanl lhal You sla' since strong mnscles can help to even more rmportanl wilh age.
acri . e rl o gl^ , o.rt serior years. share the slress on an affected Togelher wrlh relalively strong
Anotlrer reason \ /e slow down joinl It has also been shown to slont muscles and flexible lotnts, cordro
rs that nrith sedenlary living, we down bone loss and increase bone voscular fttness also plays an
become less mobile or more dersrLT lroeased gele a sr e'gitr rrnporlanl role in rmproving overal
inflexibLe and thus frnd rl harder lo and stability, whrch lead to funclion and general weLlbeing rn
move our bodLes through even lhe improved balance, ma5r also help older adults Again if you have
simplest of daily aclivrtres. This is prevenl fracture injuries from falling been sedentary unltL now, proceecl

ln

-F"t:i=--
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h
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,:i
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i.'
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 PLANNING YOUR PROGRAMME

Resistance training General exercise

Pregnont women
recommendations recommendations
It is essenttal to secure medical
This can be a beneflcial Part of anY Drscuss your exercise goals durir
C ?2 0"P Op'ore sra'ling a =
physical activity Programme for pregnancy with Your doctor and
prl srcal actrvity programme. Some
pregnant women. BY develoPing follow these guidelines:
contra-indications do exist for
erercise durrng PregnancY fsee stronger muscles, you may help your . Do not begin a t igorous exerc :
body to counter Postural changes programme shortlY before or
right), but if these do not aPPIY to
yo; and you have oeen eretcising that lyptcally occut dlr'rg pregrarcv durtng PregnancY.
reg-rlarry. go ahead and conrinue Having said that, however, it ls nol . For lwo reasons, avoid exerctsi'-
advrsable for all women lo resistance- on your back after the ftrst
to do so. lf you have PreviouslY
trarn during pregnancy, as lhere are a trimester. The first is a reduclic
been rnactive, it is nol recommend-
number of contra-indtcations for in blood flow to the foelus, anc
ed tnat you slarL an exe"cise Pro-
gramme in the first lrimester exercising during this time. The box the second is the heart's
on page 51 warns when not lo decreased abllitY to adaPi lo
Rarher wart and begin one slowrY
exercise durtng PregnancY further demands Placed on il
in the second trimester
due to an alreadY tncreased
workload.
. Cradually reduce ihe intensllY
duratron and frequencY of
exercise dunng lhe second anc
thrrd tnmeslers.
. Avord exercise when humidity
and/or temperature is high.
. Try to run or walk on flat, even
su rfa ces.
. Wear supportive shoes while
walking or ru1n,1g
**. o lf running becomes uncomforlab .
during the second and lhird
trimesters, trY other forms of
aerobic exercise, such as
swimming, running in water
and cycltng.
. Extend your warm-uP and cool
down periods.
. Take your body temperature
immediately after exercise lf tt
exceeds 58"C [10"F), modifY
intensity and duratlon, and
exercise in cooler conditions.
. Use the rattng of perceived
exertlon scale fsee Page 104)
rather than heart rate lo monitc
Physical activity is important throughout pregnancy and can also be an excellent exercise rntensttY. Choose an
form of stress release for moms-to-be.
rntensity that is comfortable;

qft
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'ef uolslsal
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1o 1o 6ur1s1suof, las esr)Joxa uV 'sslJo1 olrsselxa euorgrueur 1o alnldn.r ureleJd a
ol saJnlf,nJ{s lolalals PuD anssrl e,rr.lreuuoc 'slurol s.rnssa"rd poolq qBrq pecnpur-.6uou6a.r6 ';
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'6ururo.rl ef,uolsrssJ 6ur.rnp 111ou.rou eqlosr€ . puo g)rrtetsqg Jo e0e1;o1 uDrrJeuV aq1
NIWO/v\ l-NVNCIUd
 PLANNING YOUR PROGRAMME

!i'.5

.*
W1
,\
I

:r gr
=l
I |nr
tt xn* !rr
-r
I

lf your long-term goal is to run a l0km (6-mile) race, your short-term goal would be to start jogging a few times each week.

How do you initiqte Long-term gocls

your qction plcn3 This is anything you feel is realrst-
By now you have completecl your rcally achievable, usually an evenl or
self-assessments and, together with somelhing similar that excttes you
the informatjon above, you have a lo think about completing; exam-
good underslanding of the com- ples are running a iOkm [6 mi]e)
ponenls lhal can make up a physi- race, cycltng across Africa or lostng
cal activily programme. What now? 5kg [1 1 lb) Setting long rerm goals
Frrst, establish why you want to wrlhrn a four to l2-month perrod
become physrcally acttve should work well; anything longer
something that is covered lo some may make it hard to marntain
aegfee in the lifestyleibehaviour motivalion or commitment to your
jssessmenl on pages 1B-19 Do programme, anythtng shorter and
-: co rl for a nagging parlner, you are moving into dangerous
,r,,-ar parenl or child as you are rerrtory, as drop oul tends lo
:,. : : encounler molivation fail occur within the first lhree months
---e,',here along the way. your of starting a new programn.te
: - , ,r o ue 516;15 alone: if you
: , i :c sel lhem, you will
- _, r-:'-- liole SUCceSSfUlly Right Worl< with a partner 0r personal
l: i-r j aCCOUntab,le trainer if it will help y0u stay committed to
your programme.

-.'-"<.,'re
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pue lrsr^er 'Ja^aMoLl :olrMl ro e ldLUalle roLller 'oLUrl leLll
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,{1Le1n8ar uaql 'rnoll qrunl e oIel ,{11e1-u-rou 1ou
uo )llaLll pue uMop LUaLll alrJ,\,\ o oo ro \ Jl :Jllsl eal alP s;eo3 aso.l t
sleoS LUral orns a)jen rnoq Lllunl rno,{ SurLnp
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telrq ul Surq:1ar1s'IaaM
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u \3 aqr or taA or 3u rd;a11e se
lr oAJOSap no^ pooS aldurrs se sBurLll apnllur AeLu pue
looJ no^ soleur raAOleLlM Jloslno^ sleoB LUral-LUnlpoLU Lno,( aqelr; r:e1
\o our I ,{e,ue puo)1ooM e Sul.llo l leLll sluOAa 0lerp0LUrLr 0re 3s0Lll
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Jo I, -
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pue lods q8noL e lrq no,{ puU noI xrs urqlrM arer (alrur-9
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 'l
rlne o
EXerclse
menu

n(e )or have read ChapLer resistance lrainrng or flexibility

Three lo ensure lhat you seclions. Refer once again lo
rrdp.c-and -hc nr'rrig g5 Chapler Three, where these are
on which to base your programrne, covered;r 50re detail i5€,a tr*at
you can start to put everytnrng 36 and 41). As a guideline for
LogeLher by choos ng y o-r these two types of training meth-
exercises from the menu provided ods, remember lhe following:
in lhis chapler. ll has been divided . for muscle endurance lrarning:
rLo secI ons cove'irg 5tabiltzolton up lo 1B or 20 repetilions al a
resista n ce tra n n g and fl exi b i I itg
r r we ghr tha- sLarts to 'aLig-e you
training. Since choosing cardio- at14or15
vascular exercises is based so . ro b.id st'elglh or detelop
much on personal tasle and muscle size: up lo 1 O or 1 2
enjoyment, the choice of whal lo repeLiLions aL a weighf rhar srarus
include in your programme has to fatigue you al seven or eighl
oeen le[L up ro you lsee page 46fl; . hold slrelches for belween 50
Specific guidelines on repetilrons and 90 seconds.
have been given in the torso There are hundreds of resistance
stabilrzatron seclion since you will and flexjbilily lraining exercises, and
noL recessa'ily fee f ,ly farigued this book lists only a specific
or co'rp erior ol rhese exercises. selection for each body part. The
unlike many of the exercises selection is based on lwo premises.
covered under resislance training. The first is lhal lhe exerclse chosen
The n rrnnce l^p.e s o ir LaLe sl'ould be effecrjre in rargetirg rhe
',-y",YvJ!'lvJ!

both awareness and activalion of main muscles responsible for

stabilization muscles, so a few execulion of movemenl The
repelitrons performed wilh good second is ihat lhe exercise can be
concentralion should suffice adapted or simulaled lo offer lhe
Sr,ppes-inrc 'nr reneliL.OnS hat e mosi variely, given lhal not every
not been included for either the ore has access to 91 r equ p"nenL

' &,
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'Surqse,nr
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I
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pue uorllerluol roj qleo spuolas lulualuol p0ller - 0luelsrs0r LllrM JoJ op ol ra]Ord lLlSrLU non sos , -
I
a\ J pue Jv,Jr LJO\AlO€ tqSrJM Jr,l 0se0l0r pue uorllerluol Jo suorlle poseq-luourdrnbe s^rle- .
a^oLU no^ Surdlaq ur olor e SurAeld aLlI lorluol pue snloJ LllrM sasrl 'pu0 srLll oI LUoporoq ale-,
uinluaLUorJ-r Jo olueLll ,{ue aleururrla -loxa oLll Surulloyad pue aurds rno,{ ol so^rleur0lle l0as os 's'- _
I rM srrt se ',a]rJq Jrl 'asDrOYJ ol lo^eu rno^ 3ur{lnd ,{q palenrl:e oLUOlaq uel ureSe ra^o put ..
oql u.ilo!ad no,{ aroLU aqI sal)snLU leutLuopqe daep rnoA dael sasrJld\J JLUes oqt Bu oC d, (.
I rnol ol ppe ol suorldo roL,l
^lMols a*es aL
uor'rer lualJor Jo aJ.33p ol arns 0q 'sasDraxa Oql lle qllM
qlrM pue p030s aures aql le u000eLl 'LU^8 e Ol Ssalle o^eLl op oLlM MOUS Ol raUlerl e Surlse LUC
.,^,"^^- q, ,
'
plnoL.{s pue tuetjodLUr ,4;1enba are asol l Jol uo llas dLtJre rl a)Jels sal dols re,ranloU 'lou plnoUS s
nNtw lst)dlxl tHl
THE EXERCISE MENU

Tropezius
Pectorolis minor

Pecforolis moior

Biceps brochii

Brochiolis

Brochiorodiolis

Reclus obdominus
Tronsversus obdominus
Externol obliques (underneofh Recfus
obdominus ond Exlerna
obliques)

Peclineus lliopsoos
ii ,. r,

iL*1,*
,*i" Sortorius
Adducfor mognus, brevis ond longus
.t.
(Jroctlts Quadriceps

UNDERSTANDING MUSCLES
Be'ore pell np rrderwav w'rh lhe exercises here is a
brief overview of the names of each of the muscles
highlighted in the exercises, their general location Tibiolis onferior
and action. This will help you understand exactly
what it is you are exercising and why. Note lhat
neutral positton is standing with your arms at your
^>ruc>. -^r*-r> r--'--
a'' pdil rdLr rB "-tl
yu. thiphs leps Iopelher ard
feel facing forward. To refresh your memory aboul
the optimal pelvic posilron, or neutral alignment,
look agair af tne iriuslralions on page 20

flo
. :***u***r*.r**o

SS
 ..1 :.: .:a; .
.::r/ 4i;-:.. .
! +.
sne/os
sntweu)dlspc
s5uupwolq ealol aot)sp.J Josuet
suowal
sryoJPono 'snutelut
sloonlc roprnlqo
PUo snuro$a snwtxow snenlc
LlPeurePUn 'toualut puo touadns
srypweC /srwrollred (sntpaw Lltoeurapun)
snwtutLu snelnlc
|stop snwtsslpl oLlt npun) sntPeLu snalnlc
wnroqwnl snlorPono
sanbtlqo puavl
)oueJuo snpilos ffi
'." tsroP snw$s4ol
.:,'..ai
tnpuq sdacul eoutds ropuf
rclaw setal .l !{..8
i'.
., &: (snzado4 Lftoeurepun) sF:--*:uil
JOUTW SeJet !'
sryowdsotlul
,1,:ii i1.
snzedotl
\
P!oqeq
;*?'
srr)snw cNtcNVlsulcNn
THE EXERCISE MENU

Pectorols (chest) Bock Abdominols

Muscle: Pectoralismoior Muscle: Trapezius Muscle: Tronsversusobdominus
Locotion. Che$ Locotion: Upper, middle ond lower bock, dose to Locotion: Deep into the obdominol region

Actron: Internolly (inwordly) rototes the orm; the spine Action: Stobilizes the pelvis

moves ihe orm io ihe front of the body from Action. Lifts, depreses ond pulls the shoulder

o neutrolposilion ond drows the orms loword blodes together Muscle: lnternol, exlernal oblique:
the body Locotion: Woist
-
Muvle: Quodrofuslumborum Action: Rotoies the lower spine ond bends

Muscle: Pectoralisminor Locotion: Lowerbock sidewoys ond forwords

Locotion: Top of ihe chest Action: Bends the spine lo fie side ond

Action: Drows the shoulder blodes owoy from $obi|lzes the pelvis ond lower (lumbor) spine Muscle. Reclus obdominus
one onofher ond ossi$s in depressing them Locolion: Froni of ribs ond pelvis
(pulling them down) Muscle: Serrofusonlerior Action: Bends the spine to the side ond be-:.

Locotion: Surfoce of the ribs the lower spine forwords

Action: Pulls the shoulder blodes owoy from

Shoulders fie spine ond flon'en them ogoinst ihe bock

Muscle: Delfoid Hips

Locotion: Shoulder Muvle: Rhomboids Muscle: Pectineus
Action: Lifts the orms sidewoys, forwords ond Locotion: Befween shoulder blodes Locotion: tront of the pubis

bockwords awoy from the body ond rotoies them Action: Pulls shoulder blodes iogeiher Action. Bends the hip ioint, iniernolly

rototes the legs ond drows them toword the ne-.

both internolly (inwordly) os wellos externolly
(outwordly) Muscle: Lofissimusdorsi trol position

Locotion: Lower ond middle oocr

Action: Drows the orms toword fte body, Muscle: lliopsoos
Arms moves ihem from in front of the body to behind locotion: Front of pelvis

Muscle: Tricepsbrochii fie body through the neuirol position, ond Action. Bends the hip ioint ond externolly

Locotion: Bock of the upper orm iniernolly rototes fiem rototes the legs

Action: Stroightens the elbow ond moves the

orm backwords owoy from ihe body through fte Muscle: Teres molor
neutrol posilion Locotion: Bock of the shoulder blode Legs
Action. Moves fie orms bockwords through Muscle: Hamstrings
Muscle: Biceps brachii ihe neutrol position, internolly rofotes them ond
Locotion: Bock of leg

Locotion: Front of the upper orm drows them toword one onolher
Action: Bends the knee, externolly ond

internolly rototes the leg ond knee, ond exteni,

Action: Bends the elbow; internolly rototes
the hip ioinl
the foreorm ond helps to move the orm upwords Muscle: Erecfor spinae
towords the front of the body Locotion: Long muscles running olong the
length of the spine
Musde: Quodriceps
Muscle: Brachiorodiolis Action: Extends ond bends the spine sidewoys
Locotion: Front of thigh

Locotion: Foreorm Action: Bends the hip ioint os well os

Acfion: $roightens the knee

Bends the elbow ond internolly ond Muscle: Infraspinofus
externolly rototes fie foreorm Locotion: Bock of the shoulder blode
Aciion: Externolly rototes the orms ond lifts
Muscle: Tensor fosciae lafoe
Muscle: Brochiolis them bockwords from the neutrol position
Location: 0utside of the leg

Locoiion: Foreorm Action: Pulls the legs sidewoys owoy from -.

neutrol position, bends the hip ioints ond rotole,
Action: Bends the elbow Muscle: Teres minor
the legs internolly oi fie some time
Locotion: Bock of the shoulder ioint
Action: As obove

\X
 - ' .. . ,-!a--"-' -,
6L
)
10a91 drq oql
]0 u0ll010r lnuralxl .,- :
$ll0llng :tlc__, -
s ryot ponb's nu.tequ t o, rllJi!:l
)oprryqo Ioyay1 puo" rouac^:
i
srypwa6 /srwrolyad tsi __-
0S r:-.
lr s0 uaq{ s010.t01 lllloula+ur pun uoqrsod r:_-,
0q{ u04 i{nmo slnmaprs soa; eq s;;n6 . -, * i
qlollnq l0 0pts :ui__.:-
snwtuilu snenlc .i:--
sOa;aq s.--:
A;;oura.1xe s0 aq1,spua1x1 i_._,:
llan{ sD drq
-
qlolln8 :tri__
snwtxow ..,-,_-
snenlc
uaqlr;_- "
Il;nuralur pun q+0q puO uoutsod ,.:*';
slnri,laprs
olll ur04 lomn^;;outaga sOe; aq1sy1n6 ._]-:
ql0unq ]0 0prs :u. _- -
sntPaw snenlc ::"--
s)foung
s0a1 eql s;-*
rillnurelur pun s00ul 0rl+ spuaq'uoursod :_ ,
aril plomol prnrurur s0a1 aq+ s/1A010 _- _:
pJ0M]n0 q0rqrauul .L:_::-
.l0aj 0tll sll0r l0 slro^ul pu0'ulqs 0g prDMol sllPorc.:::-
saq 0ql 0u!llnd'1oal aq1 saxa11 :u0ttlv
ulqs :u0ljol0l
lurol drq eq 0urpuaq ur ,.,
)oueluo slPlqu :allsn\/V puo uaq] solDlol /\ll0ul0+xo'rj0tits0c :- 1
saau) ag spuaq puO ia0] aqi s.tul0d :uottlv
au pj0i1 01 prnmut s0a1 oqt s^ 0J0 -. _ -
slulod :uoltlv jlOl :u0tl0l0l
iaol aql q0tq1 teuu; .;---
jl0l :u0tJ0l0l sntueuso4soc :0llsn\^/
sne/os .allsn\i\l se^lD) s!^arq ,snu6ow ,o,rnf,J$uo' .',,',
srtf snw cNtcNVtsdlcNn
 THE EXERCISE MENU

Torso stqbilizstion
Upright stqnding pose
ThLs is an excellent positron to work from when standrng to perform
exercises. Use il as often as possrble throughout yor'tr day to activate the
main Doslural slabilrzers
Why: Creates poslural awareness

Feet: Balance your weight on your feet front and back, inner and outer,
and on the nght and left foot Keep your heels pressed down as you
Imenlally) lrft your ankles and shin bones
legls Pull up your front thigh muscles and rotate your inner thighs crrcularty
inward [in an antr-clockwise direction on the right leg and a clockwise
dir.^clion on lhe lefl the reverse of [he c]assrc'turned-out'ballet stance).
Remain conscious of your outer thighs rotattng at the same trme This will
help to open up lhe lower back by creating space in that area. Rotating
lhe legs in lhe opposrle direction tends to compress the Lower back
Trunk. Lengthen your waist and lift your chest bone rvithout sticking
your ribs out. Keep your shoulders back, with your shoulder blades
flattejned into your back. Maintain a neutral peLvrc positron Keep
shoulders and arms relaxed.
,Neck Lengthen your neck and balance your head above your legs, r,trrth
your chin parallel to lhe floor; do not tuck it down or tilt it up

Seqted bqll bqlqnce

Why: lmproves awareness and strength of posture

Beginners: Sit on a stability ball, with your hands off the ball at your
sjdes, feel on lhe ground and ankles placed directly underneath your
knees Actjvale your abdominaL slabilizers by pulling your navel to your
spLne and ensuring lhal your pelvis rs in a neutral posttton.
lntermediate/advanced: As above, but slowly ift one knee upward
aboLrt l5cm lSrnJ off the floor Ensurjng that your spine remains in its
neutral posrlLon, rviihout tiltrng sideways, backwards or forwards, and that
your hips and shoLrlders remain facrng to the front, hold the knee where jt
is for a coupLe of seconds before Lowering and repeating on the other
side Keep your chtn parallel to the floor.
Repetitions: 5-6 on each side

i$*
.,- :ii: :1r,;.-a.,:,,:,.i..i
 tv
g-E :suotltlad eL
qlre ol lleq roMOl LnoA
"ttc
:
op no,{ teLll asllraxa aq1 lnoq8norql 3Lr
'leadar pue uotllsod Sutlrels aLll ol -'-
'p-;z
uorlrsod rtnlad 1:arrol aql Sutdaal
ll€q aql 11or ,'\1,tno15 luaL'-'-
put :
lerlnou ut st stnlad lno,{ leL1l 0lnsua
-lnoLls tno,{ ssaLdap'aulds lnoA pleit'to1 =
rno,{ 11n6 lleq oL.ll uo pareld sLUrear0'.
U1M 'lleq ,{1r1rqe1s e Jo luor1 ut lrede '\ --
s8al qlrm loau) :paluenpe/alelpaturslr
ffiIr s -
eale laplnoLls pue
')jleq 'sleulLUopqe eLll suaq13uarl5 :'(q'.'
llor llDq PrDrvuoJ
'
ueLll roLlllnJ,{ue Puaq s8al rno,{ autds Pue )ilau Peau
lleq lleLUS e Aulsn
11ol A1,t'ro1s'ul ulUl lnoA
3t-; -
oc :a^llPulallv
olll^eld tol ot tou ,{Ll Pue lleq ral ol
-aslllaxs rnoA io 3urua11e11 Aue ro1 lno Aq 3ut1Lel5 uotltsod -:
9-9 :suolllledau -lLuas e ut APoq oLll Jo P-l:
qlteM alqrssod se 3uo1 se Lo1
asllloxa slL.ll Sullnp
pue aPlM Alltei Palue ' '
soulll lle le aulds aLll spl€Mol lleq ol1l lsute8e lreq la,r,to1 tnoA
plnoLls looJ rnoA Nleq rOMo -
pollnd aq plnolls lai\eu rno AeM daay no,( leLll SutLnsuo '-rooU
otll Lllnol lsoLLlle spueq LnoA Jo LLlolloq aql lsute8e P=' .
-l€llLUIS e ul preMdn )lreq llou r' .
lleq e LlllM 11e,tt e lsule8e
asllloxo aLll ue8aq noA uaLlM lrlun laoJ oLll spleMol preMUMop
allqoLU ssal Sutu '
'
aurds aq1 ul llnsal Aeuu lt :.
aql -loAOleLlM lla 'sLUe -
lslp lerqJlla\lJlJ' ,o
'sallsnLU 1:eq 1q3t1 Jo - ":
e se oq ,{euu slql autds aq:
Jo pealsul sdtq aL.{i Luoll
: :
,{aq1 roo11 oLll spreMol Pre\'-
pue preMroj sosrol -lloLll llc -
puels ol palse u0LlM :sll€q -
allqouLUl A1rre1 a,leq ol leadc: -
-oad,{ue;41 aurds aql Jo,(l ,
sas€allul oslllaxa slql :.{u n,'
llor tltDS
NOlrvzlllsvrs osdor
THE EXERCISE MENU

Hitcher
Why: Slrenglhens middle and lower lrapezius muscle. The
trapez us Ls kite-shaped fsee pages 56-57), and lhe uppermosl
and smallest parl of it lends lo urork harder than lhe lower, largesl
parl. Habilually incorrecl poslure and sealed deskwork oflen lead
io this imbalance, wilh lhe upper back laking mosl of the tension.
Ceneral stiffness and drscomfort, as well as lension headaches, can
slem from a trght neck and back of the shoulder area At the same
lime, lhe middle and lower back are put rnlo a stretch due to
slouching, which lends lo weaken lhese muscles over time.

/n^
LD Beginners: Stand facing a wall, with elbows bent al righl
2.o pq ir.cf np o\^/ q.nr dpr ,,.'b.,,-,b,.,,,b.,.
hp onl ,and n2lmc lionl r lo ,rhino tnp
wall. Pull your navel lowards your spine and slowly draw your
shoulder blades down lowards your buttocks, being careful noi
fo dron voLrr elboi,us Hold for one lo four slow counls and then
re I ea se.

@ Intermediate: Lie face down on a narrow gym bench or a

corner of a bed or lable, wrlh your arms hanging down lor'vard lhe
floor Slowly raise your arms forward and oulward unlrl lhe elbows
are benf ai rght angles just below shoulder level Your palms
should be facing your head, wilh your lhumbs polnling upwards
to the ceiling - hence the name'hitcher' Keep your shoulders and
neck completely relaxed. ln lhis posilion, draw your shoulder
blades down loward your buttocks. Hold for one to four slolry
counls and then release lhe arms back lo lhe floor
Repetitions:10-12

@ Advanced: As for previous exercise, b..

pe'forr rhe exercise on a srabi ify ball rr.
f he 'ee- 'est np or -he 'loot.

ir.

rer
;:.*!;aig'-a{41
gI!i*si3:,:
rs
punorA aLll ol rosoll 3ur1ro,t't s>lool lr ueql r0preLl sl ll 0lnulLU looq e Surpea .'
a;e no,4 lelp os 'sMoqlo .roprM lllrM e tnoqe - palJll u0LUopqe pue 0uo0LLros Jo leql ol relrLLrs :
sr uorsr0A r0rsea uv :a^lleuJallv uMop srJp roqs tnoA doa" uet r-o{ asod srql paueqlSual s .
se 3uo1 se roJ ploH :suolllladau rnoA pue roolJ ol{t JJo p;: :
t79 e8ed ro @ arntr d aas uaLUopqe rro,{ leul os aLr':
'pnuD^pD) roolj aLlt JJo sooul pue ot laleu Lno,{ 8ur11nd,{q s; .
lqBrerls s8al 'roo11 oLlt uo t00J qttM leurLUopqe rnoA alenrl, :
'sMoqlo oLlt uo )o '.(rg e8ed uo sJaplnoLlsrno,{ ssardaC ro: .
6
ernl:rd eas 'alDtpawJaur) too1 aql qsure8e leU suled rnoA 1n. ,
JJo soJJ> oue ruBrerls s8a loo;1 -lnoqs rroA uleaurapJn --.
uo looJ 'sure lqBterls L.lllM 'spueLl pa:e1d oq plnoqs L.jlrLiM s ,
aurds a41 to buruaL4fiual a-l"I uo pouroJrad aq uel JStJTaYJ rno,{ uo llasrno,{ SurtLoddr.
sr :po)ue^pe/olPIpouJalul
L1l aLll uo uMOp oleJ atl :s;auurFl:
poob atar4:a ot ralro ut pa?u
noh L4:r4u'\)uq ,.1?tAol ,rnoh ut a:actrs
?L4l SaL4stutw!lt stL4l sa >\)oltnq
arnlsod Surnordur roJ sropuoM op uel 'IOO-OS sa8ed aas) L1]lo-l1: ,.
..tnoh butzaanbs ptotu o1 h.t1 poo8 e qlrll paJdnol'osnraxa srLll os slseLll1q8t1 eneq osLe ual1o 1..-
slLit r.l1M a1doa6 preruoJ llor ro pal1lunq aJe sroplnoqs rno,{ 1t = -
d4 s,.tauta.,tl.U 5r;,t uaqtBue lls ot trellodu st t1 lolalue snlellas aq1 suaqtS;J,r-c :;-'.
esod 6ulpDeu
NOllYZtlt€V1S OSUOl
 THE EXERCISE MENU

Abdominql plqnk pose

Why: Strengihens the abdominal muscles.
Thp :hdn'riralc n:rrirr, ar \ lhe rarq'erqr,S
\y
abdominus, which is the deepest abdomrnal
muscle, are some of lhe most importanl mus-
cles involved in trunk stabrlrly. They are lhere-
fore vital for ensuring neutral alignment of the
snine Sfrenptheninp these muscles can oflen
dimrn sh genera back pair assoc ated wilh
excessive lower-back arching or compression.

O fie face down on a stabillty ball and slowly

roll your body forward so that eventually
e lrer you t.rtg.rs lDegtnners). rop o' shins
(intermediate) or feet (advonced) are the only
body parts lefl on lhe ball. With your hands
on the floor and placed directly undernealh
the shoulders, hold this position wrth your
navel pulled to your spine and your shoulders
rlcorpccerl znd, f -..-.
drlor cu - ,- vudL\.
---:^--)r yuur
^^ dBdil ^-
Repetitions: Hold for aboul 30 seconds
or as long as yoJ are able ro keep neutral
:*, jsnment
b', ,'-'
nf rne sninc
Alternative: This exercise can also be
performed on the hands, with the feet on the
floor leps clra'pht ard knees of'the f oor
A
(intermediqte \4), or on lhe elbows, wilh the
leel on he iloor leps sra pll and' krees o'f
Ine IIOOr IAAVOnCeA'Qrr
\t)

6Tra tner's tia

Do not allow Llout' lower back tc :'
llou should not experience bac, -

in thls exercise, rt' L4ou do, it Ls

Ttossbb that 1ou are either wo, .

lnn[4, nff|lar>l.]4tl nt ttOL,,l At€. --

acttvattnq the abdot ntnals effe;

*;, sd
1fi.::iF::li!'ialea$::!!:3::il

-:---
.;liai::.!€::t::r?.':. fr i-l*:.:r:t..
f0
parJ0J
osDJaxo aql 3ulu,, -- .
alrqM ourds rno^ Jo uolllsod aLll aSueLll r-,
'ure8v Llleuols rno^ pue roolJ aLll uaaMloq p:-..
sr aleds e leul os'oulds lnol ol lo^eu rnol F
alrLlM lno oLll€arq ,{1,tto;5 ut Llleolq deep e a>:-
,{lalaldLuo: >1:eq rno,{ xeloE peaqarol rno,{ rapur :
rno,4 qqr,r,r
roolJ oLll uo uMop ale1 atl :anlleulallY '
e l-ol :suo!lr]3ce:
asnloxo aql Sutuurolrad altq =
l)0Jr0lu I
rno,{ 3o uotitsod poxelar aq1 a8ueql lou oC s. .
Sur,rour sleurLUopqe rnoA eas '{11en1re no,{ leLll os -
LnoA ol
laneu rno,{ 3ur11nd oltLlM 'lno oLlleo.lc
ur Lltearq daap e alet pue (q:re lreq-ra,uol lq8tls .
l;lM 'sl leLll) arnlenJnl lerlnou e ut autds lno,{ daa'
rno,{ rapun saau>1 rno,{ pue sloplnoqs LnoA lapLlr- :
rno,{ qqr,u'srno1 lle uo lolltur e o1 sAe,l,tapts 1a=.
allsnLU leutLLtopqe lsadaap aLll suaqlSuo,{-. :;- ',
rolD^llrp esre^suD,u
NOllYZ11l8VlS OSUOL
THE EXERCISE MENU

Leqning side suPPort

Why: Strengthens the internal and external
oo"qLres ano quadraLus ;mbot -rr

O Beginners: Sit on your right hip with the

knees benl and rn line with, or slightly forward of
ihe hips. Leaning on either the elbow (easier) or
hand [harder) of the right arm, slowly raise your
hips sideways off the floor. Try to imagtne you
are lying sideways on a board, so lhat your
knees, hips and shoulders are in Iine wtth one
another. Keeping your shoulders relaxed and
your navel pLrlled to your spine, hold for aboLrt
five seconds or longer if you can before lowering
back to the floor. Repeat on ihe left side
O Intermediate: As above, but use a straight
supporling arm.
@ Advanced: As above but straighten your legs
in the startrng posrtron. Ensure that your feet are
in lrne wtth your hiPs, not behind.
Repetitions: 2 to each side

':-
t!i.ta::'}: :.,,.!,..]|ii:,.'t,,.'
 jiL!'--;.:-r:t:$ei'i
fi:.]:!ile
d?
lsa4).il4on wa4 butwD uatl.taxa
ro l"toua a4l eutbalut al hn
pua zulds -.tnoh p,.tuMal u! pra4
p4lnd l?^au ,,tnan daa4 '4taq
.taMol a4l ut burt4:.ru ptaAa oL
.

d.tl s,.tau.ta.tLv
11eq A1rlrqe1s e;o dals e se qtns
'ltafqo pasrer e uo dn
1ea1rno,{ qlr,n dn-qsnd rno,{ r-uropad :palue^pe fuaA O
auoq rrqnd pue lsaq: tno,{
LllrM JOOIJ oL{l Lllnol ol SurLure'roolJ oLll ol glestno,{ ra,nlol
A1,tnols 'qqBrerls ,{1e1a;dLuor ,{poq rno,{ Surdaay luiSrerls
s8al rno,{ Surdaa>1 'saoul aql uo ueLll roLllel laeJ
rno,{ uo tnq 'a^oqe sV :palue^pe/alelparuJalul
@-O
sa,norduur qlSuarls
rnoA ;rlun u,r,rop ,{e,u11eL{ 1 olet 'dn-qsnd 11n1 e a8eueru
louuel no,{ 11 ure8e lrels ol dn qsnd uoL{l pue uotlisod
aLUes srql ur roolJ oL1l ol ,{poq rno,{ ra,mo1 ,{1ir,ro15
aurl leuo8erp e ur are srapLnoqs pue sdrq'saau>1tnoA
leLll arnsu: sraplnoLls rnoA ueql laprM pue Jo preMloJ
,{;1q31s roo rarl ro spu?r o:e raqraSo. sdouy pJSSoll
1aa1 Lno,{ qlrM roolJ oLll uo
loou) :sJauur8ag @-O
sdar rI 'rouJlue srler.,lJS ,ur,rLU 5rl?ru_Jdu
-,,^,^11^/...t.-^'. spru-llJC :SalfSntU le-:.-
rofeu srlerollod :alfsnr.! Lr :r
asnraxe punodurc^ ::: -
sdn-qsnd
(rseqr) s lDrolf ac
ululDrl e)uDlslsau
nNrw tst)utxl IHI
THE EXERCISE MENU

Flyes
Type: isolation exercise
Main muscle: Pecloralrs malor
O-@ Beginners: Lre on your back on the floor or a bench, with you.
]n-'[vqi1rlnr't ttp feet placed in fronl of your butlocks, knees bent. Wilh your selected
weighl rn your hands, starl wilh the arms slraighl and direclly above tl^=
Manq people do thls exerctse chesl [in line wilh your nipples), wrlh lhe backs of lhe hands facing eac-
other. Allhough your arms should be straighl, do not lock your elbolnrs
without arm rotatton. Srnce one ol'
but keep lhem slighlly sofl.
tke
funct iorts r,I Lhe {)(, Lal al;s Lualal Slowly open out the hands toward the floor, turning the palms to face
lhe ceiling as you go and stopping when fhe hands line up horizonlally
ts to internallLl rotate the arnt, it with the shoulders lf on a bench, do nol drop lhe arms any furlher dor'
than the level of lhe bench, as il may overslrelch and place unnecessar
make- s(ns€ Lo bt Lna L,l Lhe t tt.ct t ion
load on lhe shoulder joinls
iacto t' w h i l e exe rc Ls i n q th s rln uscl e. Return to the starting position

rT\
\l-l

:ir'rlll;

@ Alternative:I re or f he floor ard p ace a s

band undernealh yoLrr upper back, holdrng on :-
each end with
your nanOs.
Perform lhe
EXCTCISC AS
above

(J {,,1

F_
 ll0p la0 :ssalo
tsoLll pateas :(telJ'aurllop'aulllul) ssard Llluaq SulIl
seslrrexe reqlrn{
@g abua aas) altsoddo as.Dtexe sah/ a41 .,rol sy
d4 s,)autrt_?, q.
osrol ssaluorloLU e pue
arnlsod pooB ureiureLU ol onulluor no,{ qeql Sutrnsua
'0LLrl e le Oprs Ouo'asllraxo OLll op pue llel ulellnl
-ro raMoqs e ol pueq
qllails e Lllellv :a^lleuJallv @
ureBe uotltsod Sutltels ol lleq a:
Surqrnol lsourle spueLl aql Jo s)lreq 0Lll Llll,\1 s-
rno,'\ q1r,t'r
aurl ur 'lsoLll Lno,{ 1o luol1 ut dn pi.=
leql os 'spJeMroJ pue sple,\\uMop spueq 01,-
,{1H,ro1s 'e13ue ear8ap g, e ol lsol1l otll ul i-
Surueal ,{11qBi1s soaul Litoq puoq pu? ,
rol raLllo 0ql Jo preM.ro] looj aL,-
u,'r,rop 3urre1 suled'pueq Llleo ut salqel aLll L;-
uaaMlaq puelS ,{le,lrl:adsar 'lsaLll sLll JO SO-tCr -
ro raddn aLll la8rel Lu,{8 rnoA ut ouo o- :
ol
a,req no,{ Jr - rano-ssorl olqel e Jo s0lqel ,,=
raddn aul ror-1lro Sutsn auop oq uel aslllaxa s
sleuruopqe 'sproll0c :salf,sntu re*- :
rofeuu stlerollad :allsnul t:
asDraxa punooLLlc^ ::: _
reAo-ssort elq D f
(rsrHl) cNtNtvdl t)NVlslslu
THE EXERCISE MENU

Deltoids (shoulder muscles)

Nqrrow qrm push-ups

Type: Compound exercise
Main muscles: Anterror dellord
-.\ an0 rnceps
4.W
Other muscles: Pectorals \Trainer's tip
xe#@##ffi /lvoid'winqinq' qoutt elbows out to
As wilh the regular push-up the slcles, srnce thts wLll detract frr,,
exercise fsee page 67). bLrl keep
your hands direclly underneath the trrcep actron.
and no wider than your shoulders,
with the fingers facing directly
forward. Slowly lower yourself to
the floor, keeping your elbows
tucked irto 1o.rr sides so lhal tl'ey
brush your warst on the way down.

Side rqises
Type: Isolation exercise
Main muscle: Middle deltoid

O Using the 'upright standrng

pose explained or page 60. stard
with yo;r hands ar your sides and palms
facing your legs. With your selected 6.Tra iner's tia @

weight slowly Iift your arms to the side, Use the rnuscle actLvated Ln the'hrtcher'
turnrng your palms outward, so Inat your
palms face the fronl at the top of the exercrse (see paqe 62) 6t_J maLntatntnq
mo\ement Take hards lo chin heighf buf
Lt unl >taLilittT. ths hclps to isc late Lhe
no higher as lhis could overwork and
strarn lhe neck. SIowly lower lhe arms shoulclet, r.nuscles and rnake thts exerctse
har-k -o the s artinp nosiLion
@ Alternative: Hook a stretch band effective The rotatton actron allows nrtore
urder yo-r'feef ard c asp fhe ends in
ft eeclom in the shoulder jornt.
your hands. Do as above.

{, r0
tji:::r,:.1':r:: i::':.ir:! :j:.
:rt:,, ::
 --:!t],'::jier:*::il*'
,.;:.;
It
LI-
teLlbt4 sw to tnoh tDb o1 raYs t6 (lq8udn'ourllap) ssord roP -
m "ta4l'tnl hpoq inah bur11r1 ptony sesltrexe
d4 s,,4au ta.tLv... requnl
a_
se oC pueq tno,{ ut sPU; -
dselr pue 1aa1 tno,{ Punore [, .
Llllorls € IooH :a^lleulallv -
Ipoq
/ 1o uorlrsod aql Sut8ueqr 1nc
ue: no,,\ se leJ ss suule tnoA ;.
\poq rnoA uuorl Aette Ptc
sr-u1ed rno,{ Suturnl olttlM 'llecl
ol sure rnoA astet ,411',to15 saa
g9 ,{laleutxordde o1 p;z
,411q3t1slsaq: rno,4 llll s.
LnoA 3ut:e1 suled PUe apls rn.
o sure .,lno,{ r-lllir,t ']l ede ,{11qBt1s
pue lu0q SaauI Llloq L{llM PuerS
'Itasn aq un 'ptollap luo"tJ a41 Jo suatrun| e41 Jo
sdar14 :sellsnu reqlC
?uo st tptL4M'uo\alo,"t luu.t?lut os'alrsoddo ,sastu apts, e4l plollop roualsod :alf,snru ulPla\
osnroxa punoduuo3 :ad;;
m ua4l pro[ .,rap1no4s a;.l] ut ssau14b11 4lM anse un Jo ssal
st ?,,ta4l'esD)axa slL4l u! pasn albua eL4l ll/ (g abad aas) ses!Dr {tD8
esD)axa ,.tatp.1t4, e4l ut pelaA1)u ?psnw a41 hofiwa o1 h''t1
d4 s,,,tauta-tl,v
anoqe se oC spueq rno,{ ul spuo aql dsell PU? -"
rnoA repun pueq Llllalls e )looH :onlleuJellv -
rooll oql 3utre1 s
aL{t dae>l 'spueq aq1 Sutster uaq,1,1 Apoq rno,4 1o --
oLlt ot ,{11raLrp tou) tuorj oLll ol ,{lleuo8etp sure
lJ!l 0ul!l slLll lnq 'asllloxo snol^0l0 0Lll qllM s-
plollop rolJaluv :el)snu u!Er"r
j_
JSIJ,JXJ 1_1611pr651 :aO
: seslDr luorJ
(suratnoHs) cNlNlvdl l)NVrslslu
THE EXERCISE MENU

Arms

Externql qrm rotqtors

The external rotators of the arms are oflen fairly weak, as most of lhe
movements we perform daily lend to use lhe muscles lhal rolale lhe
arms inward As most of the exercrses provided here also slrenglhen the
rnternal rotators, adding this one to your programme will prolect against
nnssih p v,2rm
vvJJ,vLL | |
|
'rrrsrlp iTabalanr es.
Type: Compound exercise
Main muscles: lnfrasoinatus. teres minor

O fie on one side, with your front. Once you have gone as high handle With the band held in the
krees berL ard feet forward of as ) or car withoJL disolacrng yo"' hand furlhest away from the hand .
your hips. Lay your head down shoulders or hips, slowly iower and with your body lurned so tha.
onto the arm closest to the floor, your hand to the floor. Your hand lhe band stretches across the fror
which should be extended above should remarn in lrne with your of your body, slowly pull lhe banc
your head. Wilh your chosen erhor,r f hrn ,phorrl r l' s exercise. as far away from the handle as
welght in your free hand and with Repeal on lhe olher side. possible ensL"r ng rhar yoL,r hips
your elbow benl and tucked into and shoulders remain facing the
your waist, slowly lift lhe weight @-@ Alternative: This exercise fronl. The hand of the working ar-
;pward Lowa"d the ce ling keeping can be pedormed slanding, wilh a should be in line with lhe elbow,
5 or,' shoulders and hips
'ae irg rhe strelch band tied around a door which rs tucked inlo your waist.

IFF-iB{i,
.i:1;?:..:{€n:*i:1'j;*r.:;*ir:i,.
r&t
&d"
ag zbattr uo es.D",taxe
,,taryllL\,2t4l ut p?la^lpu epsnu4 e4l kodwa o1 pualsut hrl)
lt.4uAAraJ lla,,t ro dn !1 o1 stelt4oL4s,,tnoh uo11a pu o6
)-- s,,'t2u.tallr€-
a.tl
anoqe se oC pueq qleo ur spua al{l dselr pue lter urellnl
r0 rOMoLls e punore pueq Llllolls e 0rI :a^lleulallv
@
ure8e uorlrsod 3u11le1s oLll ol )leq req aql
a1e1 ,{1,uo15 1sre,u rnoA le ur pollnl sMoqla aq1 Sutdaa>1
'sLiSlLil ;noA pre,uoq uMop spueLl rnoA 3ut-tq 'aBe1s
puolos oql ul osnroxa oql Jo a8els lsr l oLll st srLlI lsreM
;no,{ q:no1 sMoqlo ino,{ l11un uMop sLUle tno,{ 3ur"rq ,{1,mo;s
pue lrede LllprM loplnoLls ueql laptM ou spueq tno,{ sc10lt{ :ollsnu utel.\
LllrM
req eqq drLB'aurLlleul u,uopqsnd de:r"ll aql3u s1 6 asDraYa uorlelosl :ad;_
un oP-qsnd dar!,r1
1lasrno,{ ,{q ,{poq rno,{ 3urLa,no1 ,{r1 'ra8uo,lls 1aB nc
ure8e lurod Surtrels rno,4 o1 dn lreq lsnrL.ll e no,{ Surnr8 uaqt 'puoq s,\'_
;no,{ se no,{ Suua,r,tol pue toeJ rno,{ 3urp1oq,{q no,{ dlaq ol ouoe,.
>lse rrq JAooe pJOrr )sop se sasnlaxJ eqL uto;ie d JUo ol ssa )re
lou op no,{ 11 uorldo lsoq rno,{ sr ourLlleur drp paleas aq1 :sleuurS;:
osnroxo aq1 lnoq8nolUl uMop ,{eqs s;aplnoqs ;no,{ leul 3ur,, ,
'uorqrsod SurlLels oLll ol ure8e ple,udn Llsnd lurof alqeLaulnn,{1rre1 si,_
Llrrarls pJp urels \ressore::n stro s Jl sa saat8ap E? u?-1l redaap..
ue olur sraplnoLls rno,{ e1e1 ol lou,{11 spte,tnu,r'rop,{poq rno,{ ta,trc
se sae;8ap g ro L lnoqe pJeMloJ os.rol tno,{ l1rl.ls pue sMoQla rnol
OL
[arr lrrd aqr J Jeq] o,oLLrl pJSSJrdep stap,noqs tro,{ daa>l t reda _
raplnoLls ueLll roprM lsnf pareld spu€Ll rno,{ pue lqBreLls sMoqlo rno
olu1o ro aLuoq 'tno,{ ur dolralunol e Jo JOUJoI oLll Jo oplsut alll JJO N;
'ur,{8 rno,{ ur req drp 3ur3.
,..1 n nrrnr-
durqJBLU
'r u iJ pd_Ld5 ^u iJ rl
'ala^tTa noh
11ru
sel)snw ,,taplno4s Ituu ul,ta a,4ow
tofeuu sa-tat :
zr41 'dr,rb,tnoh tauo,.t,,tau a41 ;ur buuq snLLrssrlel 'sdaruq 's1, .
'spr0qLUoLlE :salf,snlil rar;:
11tr',t noh sepsnul 4)aq a,taw a4l :
sdarrLl :alfsntu urE ,,
'?sDtaxa su4t ut dr.,tb tnoh.,taplM eL1l, osnroxo punodLr-ro3 :a: _
dp s,-,t?utaiLV sdlo
(SWUVI CNINIVUl ])NVISIS]U
THE EXERCISE MENU

Duql overheqd tricep extension / overqrm pultover

Type: Compound exercise
Main muscle: Tr ceps
Other muscles: Latisstmus dorsr, teres malor

e-@ Lie on your back on a bench lor the end of a bed), with yor'rr
knees bent and feet up close to your buttocks Select your weight
based on the fact that yoir will be workrng with one dumbbell, barbell
or makeshift werghl Clasp the weight in both hands, palms factng each
olher and elbows bent at a 90-degree angle The weight should be
above or behind your head, depending on your level of flexibility and
strenglh; the elbows should be placed anywhere from pointing up to
the ceiling to the wall ahead of you. Keeping your navel pulled in
lowards your spine, slowly exiend the arms, ensuring that you keep
your elbows al their initial height. Then take the arms forward toward
the pubrc bone, stopping when they are above your navel. Slowly move
back to lhe start again.

@-O Alternative: As this is an awkward exercise to

do with a stretch band [your head gets in ihe way), an
allernative overhead tricep extension exercise is to sit
wrlh your left hand behind your lower back, palm facing
oulward and holding one end of the band. With right
elbow benl and poinling toward the ceiling [next to your
rrghl ear), hold lhe other end of the band and slowly
extend it overhead. Ensure your rrght shoulder remains
depressed and your bent elbow stavs facing the cerlrng
and against your ear Repeat on other side

6,Tra iner's tLn

To i ncrease the ci lt'ficu ltr,1 of th is e\€ |L is€ O - O, s6l u.- .

the stcles of 4our head wlth 4our elbows anol dt olc th:
ellsows as low as theq can qo n€xt to r4our head.

F4

F:_
-',*,*,k
;j€g::li{91:d1tir.1siP:i13.,\
- ,^r
5t^
uttolt s.,tanno4s eL4l daa4 shauly saluDeq
asl),,taxa stL'll ,.tep)a4 a4l ',Moqla ,,tnoh daa4 noh ,.ta4hL4 a4 L
A
)-- S,.,laU lAttL€-
!l
s rsplroqs paxela r q1r,r,r alqrssod
sr se lreq reJ se pue saprs;no,{ ol ur pollnl sMoqlo
rno,{ SurdaaI 'preMIleq ,41,uo1s sLr,ue Lltoq puotxa ,41,troJs
pue puell Lllea ur spua olp plol.l 'Ilou rno,{ 1o lreq
oLll punore pueq Llllarts e dei,q :o^rleurollv @-O
aprs rJLllo aLlr uo teadaU ureBe uorl sod Surlels
rno,{ ol uMop lleq raMol sualq8rerls ,troqla rno,4
lrlun spreMlleq pueq rno,{ pualxe ,{;,uo15 lsreM oLll
ol osoll ur pollnl uire oql Surdaal '3ur1ra: oql preMol
p.le,r'rdn ,moqla .tno,4puaq pueLl atrsoddo aLlt ur tLlSra,n
uosoql rno,{ 3urp1o1-1 pJeMro1 Surueal a1rq,u payoddns
sr osrol -rno,{ leql os 'oauI leLll JO pleMloJ pue ale1lns
oLUes aLll uo lr lnd'pasrer oaul ol-{l se pueL1 or.Lres aLll
3urs1 ,{1r1rqets -ioJ -roolJ aqt uo looJ raqto aqt qtrM [o]eJ
-rns relrLUrs rol Llluaq e uo aou| auo uo laeu)
@-O
rLllerq sdarr4 :allsnu ulehl
asnroxo uor1elos1 :edA1
uolsuelxa derlr1
(SWUV} CNINIVU] ])NVISIS]U
THE EXERCISE MENU

Bicep curl
Type: Compound exerclse
Main muscles: Bicel:s brachii,
brachralis. brachioradialis

O-@ Using the 'upright standing

pose' explained on page 60, sland
with your selected weights in hand
and your palms facing forward
Slowly lift your hands upward :

toward your shoulders, bending :

your elbours. Once you louch your

shoulders, lower lhe hands down
Lo fhe start ng positton again
@-@ Alternative: The same
exercise can be done wilh a slretcil
band hooked under the feet.

&'Crainer's tin
h-c 1t 4ou' bod'4 absotul.cl4 5t'ilt =

avoLd ustnq wtot4lentunt to help u;:

Further a
exerctses
Seated lricep pushdown

iFS
jit9::i:-,:Fb:;ii;?!isE fdFr!;
{ g.g-
'butsta) 2 ttt tnoh 7oL4 1 rool1 ol1t saar8ap g6 ot
1go O I ,{1a1eL-
3e1 pue Lure atrsoddo orlt 3ul1ll 'rool1 aLit uo uMop a:eg 3ur,{1 :
b>l a4r Ut.toAAlna u)rt1) Dlalor ,,,,q^^ ,^, ^-
u8l slJuurdsq _roJ esDJaxo sr{_ll Jo uorsr0A alqels 0rour v :a^!leure][b
nllaU ,^^.-^ ')S.t)
u,,,-,. tAlYe oprs rall]o OL]l uo le000r uaLll pue Olueleq alqels e ur spuolos . '
lDYd Stt4l uO 2 tOU.4
oarUt tnoqe ro1 ploH :aq8rq ou - roolJ aLlt ot 1e11ered dn pua pl'-
<u')nttnn tnnk'tshtnt
-1"ts'''.'-,JL:
nt'tunnt nnk [r pue ure L{toB rool1 aqt Jlo sp;eMlleq 3al IUBIL rno,4 111 'alueleq e :
aluO oprs alll ol LUre lJOlino,{ 3u11r1 ,{1ruo1s aroJaq uorlrsod sL-.-
dtl s,,,tautaiLu -e1s Surlaai are no,,\ tellt arnsuf roolJ or.{t Surqrnol .{pit8tt spueq c-:
rno,{ qtr,u 11eq ,41r1rqe1se uo uMop oleJ orl :pa)uelpe/alelpoura}ur
sploqurot-{r'spl0ll3c :ssllsnu re ;4:
s8uulsueq 's1ea1n13 'aeurds rolrarf :sel)snu u :flrr
asDJOxa puno0LUC^ :al L
uolsuelxe qu|ll-lllnur 6u ;rt1
(>rve) cNrNrvur r)NVrsrsru
 THE EXERCISE MENU

Bqck extension
This exercise shoulci not be performed by anyone at risk of lower back injury lf you
ex0erience anv lower-back pain, use the kneeltng single-leg ,o\Lension oppos le'rstead

Type: lsolatlon exercise

re
Main muscle: Erector sPinae

O Beginners: Lie face down on the floor

with your hands next to your thighs. Keep
your feei on the floor and legs turned slighl-
Iy outward. This brings in the bultock mus-
cles to help the back muscles in this exer-
cise. Slowly raise your chest off the floor as
high as you can, ensuring that you lengthen
the spine as much as possible. Aim for the
corner of the ceiling and wall opposile you,
rather than the ceiling above You.

@ Intermediate: As above, but with your

hands under your forehead.

@ Advanced: As above, but with Your

hands clasped behind your head. To
elrminate the buttock assislance, release
this muscle and lry lo Keep your anKles
and knees touchtng.

&'[rainer's tiD
l,(.eep ryour shoulders deP,ressed

throuqhout thts €xercE€ annl atm ta

activat-e the ntuscle hiqhliqhted Ln

the'hitcher' exercise (see paqe 62)

d7s
B gicr-:3:3:;fi:!-,:{i

E;--.' -.
_i,49'L:i}} ;.1i.a':,i&l.{;*3tlia
tsd
U?.,ta SI4l ut uOtSSAil:trWo) lleluol1o slurod L{loq uoa --
parueleq Aluana sr lq8ra,u tno,{ leLil Suunsua 'spuolas MOJ e JoJ ploLi
asna) ua) sl41 sa 4)aq )eMol
pasrer 0auI aql ol pueq 0ltsocldo 0Lll lJll lnq 'o^oqe sv :alelpauJolul -
,tnan but4),,tu ptoAu ol st esD)axe
Oprs Jaqlo aql uo le: .
slt4 t ul burr41 luaytodu.tr lsow a41 'osnroxo aql lnoqBnorql aurds rno,{ o1 pa11nd oq plnoLls
laneu
lu0LUanoLU eqq lo doi or.ll le sraplnoLls Jo sdrq aql lsrMl lou oC slt.__
dp s,-,tautz7l_L q. tno,4 q1r,r,r ourl ut sr q8rql rno,{ Jo lleq aql Illun oou) oql Burualq-- .
'sp;eM)lleq 3a1 euo i1r1 Al,vro1s 'lleluot 1o slurod rnol lle uaoMlac - -
1qBra,r,r
tno,{ Surdaa) saou) pue spueq "tno,{ uo Iaou) :sJauul8ag -
sleutLUOpqv :sol)snu laLll :
s8uulsueq 'slea1n13 'aeurds Jollall :sol)snu u!pl,r
ast)laxd ou'roduroS :eo ;_
uolsuelxe 6el-el6u!s 6.,!leeux
(>rvs) cNrNrvur l)NVl_srslu
THE EXERCISE MENU

Lqt (lotissimus) pulldown

Type: Compound exercise
Main muscles: Latissimus dorsi, biceps, brachialis, brachioradialis
)g Tra iner's tLa
Other muscles: Teres maior. rhomboids. abdominals. mid-trapezius Althouqh thLs exercise is called c

pulldown, when it is perforrneoi t:

!J SiL at a pulldowr bar fot wilh Lhe ba.kot Lhe rtccl^ iL Lenas Lo
stretch bands tied to a shower or
curtain rail), wlth your hands clasp- one ot' the three n4ain functrons c-
ing the bar slightly wider than
shoulder-width apart. Lean your the latLssirnus rnuscles'whrch ts

torso back aboul I 5 or 20 degrees tnternal rotatron of the arr,t.

as you bring the bar downward
toward the top of your chest with
ihe elbows moving backwards as far
as possible Keep your chin tucked in and your shoulders relaxed and
your chest open. Ensure that you keep your navel pulled into your sp:-
throughout, so that your lower back does not arch. Hold the bar at the
bottom of this exercise for a few seconds and then slowly release it ba.-
up again, keeping the elbows tucked in loward lhe body.
@ Alternative: Stand w'Lh boLh arms in front of Lhe bod5 aL chesL heig .

holding a slretch band, palms facing one another. Slowly lower the right .
toward the side of your body and then continue backwards until il ends -,.-
as far behind you as you can go, while marntaining good form. Do nol al ,
the right shoulder to roll forward. lnternally rolate fhe arm as you perfor--
lris cverrise Reneal on the olher side.

o
6-Trainer's trp
/ou wtll need, to stabLltze the non-

worklnq at,rn well tn order to retatn

rhe atrn 7:tosirion. €nsure Lkal 4ou

ij:l,'\

are usinq 4our abdornLnal stabrliz i]i': ::!::ii',\

il r ',:i;l:r:i';arlt \

€fs, as well as the tuuscle qroups

entytlo4erl durtnq the'hitchet ' and

'r,eadlnq' exet clses (coverecl Ln the

ea rl ie r To rso Stab tzatto n sectron,

t I

see paqes 62 and 63)

ril s*
1.!+f13;t.':r:.,r :itf :ri :iJr
iarii:a*a,':..,4?: ::l?rryti-1
t*
ureBe uorlrsod 3u11e-: :
ol ll€q sure rno,{ Surseala; : ,
raqtaSot sopelq roplnoL.s
Surzaanbs ere no,{ q8noql s: .
^^.^-,^^^ '' I UIPLU
-1noqs rnoA Suunsua'oB :lll
se rej se ',{poq aq1 purqaq s: .
-)peq sMoqlo aq1 11nd ,{1,uo1s .
aqq 3urp1o11 ,{1re1nBaL uaut ai .
-JOrur os \eu rua.ta11rp -
e ur sproquoqr eq1 la8req 11r,r
polelor ,{11eura1xa aq ol sLu,,:
spueq SurLrnbar auo Jo :p:-.
o\, Alleuralut oq ol sLLue pue :
\!/
Suurnber req e roLllro :s-. -
oMt LltrM patuasard aq ,le
autds tnoh slt",taA/\ol ut pellnd la^au s-u ,e palelo, ,{1 eu relxa aurllleLu Mor poleos € le _ :
ro ,{11euLa1ur raLllra L{lrM onoqe
.,tnoh dee4 :asD)axe stL4l t utap altLlM
se oC spueq rno,4 ur pua qleo
>Daq tatlal .tnoh ntl ploll pue loal uMo rno,{ punore sploqLUoLld :solf,shtu ul€ r"r
4),,1a ol lou
1 looq Lo 3a1 >1sep e ol pueq 0sDlaxa uOrlelos :e:'
dp s,-,'tautaiJ,U Ltrllalls e al-L :a^lleuleilv @
,u\or pelDes
dleL.l rtaql lnoLllrA\ u,r,top 3ur.-
'ra8uolls la8 no,{ sV sLUr€ oLll LUorJ 11nd no,{ se pre,ttdn lsnrql e --
noA Surnr8 pue too1 rno,{ 3urp1oq,{q no,{ d;aq o1 ouooLuOS >1sy:srauurS:;
ure8e ;e1s pue ;o,uo '
lsaqr rno,{ Jo dol oLll sollr' ,
>l)aq aL4l sso.t)a aLlt lrtun,4lleepr req aqt pr€
11esrno,{ 11nd '1ede LltprM--ra:,
y >au h:141 i a4 t 14 taqe lq )4 I | )b ueqt raprM ,{11q8r1s req aq1 F . ,
spuel1 rllrM oluoq rnoA ur i\:
o1 d,t-utt4t dt tb aPtv a .st ualo
p rr r]n r:e nr erpn:
-,-Y -saLlt'
siepltnq hpof,1 asn noh apsnw uPl no 3ur,r,ls s,uarplrLll ,
a18unf e JO ou-rerJ dot eLlt -, -
4)aq e,,taw a41 'dr.rb tnoh .,tapru aLql e u ,eq dr-urq: e ro-ll J .
uer no,'\ LllrqM LUOJJ recr :
d4 s,iautailU
sn I7J t: -. .
'plollop ,roualsod 'sLeurLUopqe 'sproqLUoLU 'rofeuu soral :selrsnu ia,- -
srlerperorLllerq 'sllerqlerq 'sdarrq 'rs.lop snLUrssrlel :sallsnul u : r.
osnroxa punodruo- ::: _
I
sqn-u!rlJ
())v€) cNrNrvur r)NVlslslu
THE EXERCISE MENU

Reverse flyes
Type: Isolation exercise
Main muscles: Rhomboids

O rie face down on a Dencn or

on a corner of a bed or table.
W t' \ ol selected weights ,r each
hand and keeping your hands in
line l,vith your ntpples, slowly raise
your hands backwards from the
floor until you can feel your shoul-
der blades squeezing logelher al
the top of the movement. Lower
the hands back down agarn lo lhe
slarling posilion.

]a'[raLne r s tia
Keep qour shoulders depressed throuqhoL,rt thLs exercLse and aln't to acti '
the muscle hlqhlLqhtectr in the'httcher'exercLse (see paqe 62)

(v
@ Alternative: Hook a stretch
band around the base of whatever
it is your are lyrng on, and perform
rne exerc se as abor e

Further iijl
a
exercrses -.a:::'

:ii:i
.lliarll:i

Suspended horizontal hyper-

exlension; sealed back exlension;
chrn assisl

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i).i,,,; "':,. .r,..:,i .,.:,.:,:
jai*3iggi.;ae; i:d*r;l:Af -::-
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'..'tooil e4l ol but.,taMol al4tA pua4
LpDa ut spua ar4t burplot4 pua (@
aas) spa4 eL|l puno,.ta puaq ryter$
u but4oo4 [1cq auolstssa awos
ur buttq uu s,,ouurbafl >paq a4l
uo lntssa4s aq uu 4)t4t't'saa.te,ap
Oc u'41 Sj), 6: ;ba n r.ual4o,a ns
ltlo^y p?xall s! luto! atl.l e4t ua4M
rR
a1o.,r ,,tablltq a fiuld s.,roxa[ d14 sa
'ser.4,tD)q es.t),t)xa stL4l iasaa e4l
sleurluopqe aql uo peollroM allt asearlur o1 (pasuo,tpo) peeq ol1t pul-
=
'saau4 ,,tno[t puarl noh LLiOL]l lnd Ja lalDtpawJajul) lsoql aql ssolle sLure plol :palue pe/a}etpoulalLr,
anw a4 L
ure8e uorlrsod paleas oLll ol dn >1:eq l)or pue lsaq: rno,{ olut a:
dp s,-,4autaiLV ouo puog >1req rno,{ uo uMop 3ur,{1 are no,{ 1r1un 'oLLll e l€ BJQOIJOA =.
'rool1 0L1l pJeMol oslol rno,{ ra,uol ,{1,uoJ5 JoolJ alll11o lsnf saprs rno,{ le sr.- .
pue tuoq,{1qq3r1s s8al rno,{ LltrM roolJ oL{t uo uorlrsod po_:.
e ur lrels 'uorlle Surlst,Ml oLll lno Sur,nea-1 :sleuulFag -
,{la,nrssarxa sleurLUopqe ;no,{ Surlsrsse Qsaq: oUl pl€
_
s00u)l oql Suuq leql sallsnLU) sJoxolJ dtq aLil ro uJnluaLL
roqlra Jo ,{lrlrqrssod aql eleutLUtlo o1 ,{1,uo1s ,{;an osn,.- .
slLll oC oprs r0qlo aql ol leadat pue ure8e u,r,rop 11oL ,{1
'saar8ap g, U)eeJ no,{ a:u6 oUl rol ,
uorlrsod leurds lralol
a8ed aas) asllroxo ,llor )ireq, oql ol IaJOU Surq:re lo poua _.
aq )lreq Lno,{ plnoqs lurod ou le - oulll e le erqolton ouc ,
llou tuoLuanoLu oLjt 1o do1 oqt te tJal ro lq8u oqt preMot c:
aq1 3ur1sr,u1 'saaL8ap gt tnoqe o1 pre,udn ,{poq rno,4 11or ,r . .
rooll aLll JJo lsnf pue soprs ;noA le spueq LllrM roolJ oL._ .
tel1tool 'saar8ap OZ tnoqe luaq s8al LltrM )lleq ;no,{ uo ar- ^
uorlrsod aaul "ino,{ uo Surpuadap'sloxalJ drq pue snurLLtopqe snslaASUe4 :solf,snu laqlC
son0rlqo leulslxo pue leulolut 'snurLUopqe snlloE :seJ)snu utel\
asnloxa punoduuol :ad.,
lslrnl D ql!/n dn-llou
tgg-Og sa8ed aas) uortlos uortezt ,
osrol 0ql ur para^ol uaeq,{pearle seq Suruaql8uolls leurLUopqe leuolltunJ oroLU ,,;:
slDu!LUopqv
(srvNrwoa€v) cNtNtvui lf NVtstslu
THE EXERCISE MENU

Legs ond buttocks

Lunges
Type: Compound exercise
Main muscles: Ouadriceps (front thigh), hamstrings (back of thigh) gluleals fbuttocksJ

Stand with your feet together, hands on your hips and navel pulled to spine Slep far
enough forward with one leg so that when you bend bolh legs you can
achieve a 9O-degree angle in both the front and back knees. The knee
of the front foot should never fall in front of the fronl heel, so keep
your lunge long and your weight evenly balanced between bolh feel.
Push back to the starting point and repeat with lhe other leg.
Beginners: As above, but remain on one leg without stepping back tn
between. Bend both legs so that you achieve lhe same postlion as
descnbed above. Then straighten your working leg, repeating this
suvurdr fi-^- uururu -rnoving onto the other leg. This position allows
Lrrnus L-^{^.^
you more stability, gtving you
the freedom lo concenlrale
&'[raLner's tip on technique instead of
Keep qout, chest ullriqht anol 1out' balance. Try holding onto
something for support.
navel pulled to tqout'sptLne, avold Advanced: Hold weights in your
hands or place a barbell over
swtnqmq qour to!'so arountl as Aau
your shou ders to jnc'ease the
stel far,watd and ba.l, load on lhe legs.

Side Iunges
Type: Compourd exerc se
Main muscles: Leg adductors to pull legs toward each other inlo neutral
position (ie. adductor magnus, brevis and longus, gracilis muscLes of inner
thigh, pectrneus); leg abductors to pull legs sideways away from neulral
position [i e lensor fascjae latae. gluleus minimus)

Stand rvLth legs together and hands at your sides. Keep lorso upright and
navel pulled toward the spine Step out widely to one side. Keep the
supportrng eg stratght Bend the leg you step onto, keeping the foot
facing front Iparallel to the supporting foot) or slightly lurned outward, rf
it is more comfortable PLrll the active leg back toward lhe stari. For
balance, take the arms sideways to the horjzontal as you step oulward.

4.,4
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1no4bno",tL4 uorlrsod :rrtyr -
la_,tlnau a daa>1 ol jaqwau,4zt lr,,-
4)aq .,1?tAol a41 burL.1:,,ta ,,to p.,taM., :_
srqad a41 t4ur114 n4ya pro,. -
dU s,-,t?uta-,t_L E
;. -_.
'i:
irr'
,.,-
_
sJaplnoL.{s rno,4 ;e,ro lloqr?
e Jo 'spueLl ;noA ur slLl8ra,n Lll
lroM lnq 'O^oqe sv :palue^pv
3ur:uelequn Jo r€:-
oLll lnoqltM uotlrsod llolJol a-
olu' 1'astnoA 3uua,uo, o1 pesn .:
ue: no,{ tel.{t os no,{ purqeq rreq:
a:e1d qnq 'aloqe sy :s.reuu;Bag
6
0lueleq LllrM ol0l,.{ ol leluozr_1.
oql ol sut;e ;no,{ asreg ,{pc
rno,4 arueleq ol JOplo ur sea;F=
@ gy ,{laleLurxordde ol pJeli,;
os"rol rno,{ Fulllll allq,rn ,Jlosrn:
;a,tto1 noA se leal al1l ol lno sllollnq tno,{ qsn4 saol Lno,{
uo u€_
sleeq tno,{ uo oloul lq8ra,u rno,{ Burdeal ,soouI ;no,4 puaq ,{J,tnc
saprs lno,4 le spueLl pue aurds rno,{ o1 pa11nd ,lq8udn
laneu os,;-
'1rede LllprM-loplnoL.{s ueL{l rapr,n ,{11q8rls
looJ lno,{ q1,r,r puels
G
oel.tr0s loll0l: :sal)snu Jaqlo
s1ea]n13 's8uulsueq 'sderupenp :sallsnu ulpll\
osnJoxo punoduo3 :edAl
pleMlno Bur11e1 are soou)i Jr -
ll t.l8!L.ll Jauur olll azaenbg pJeMlno uraql 11nd ol s)llollnq.rno,4 ozaar: -
'(looi
aqq oprs eol Brq ,sl
Jo oqt JaAo Bur11e1 teqt) preMUl Burddc
are ,{aq1 q8noql sp lool seaul .ino,{ taal rnof aot alpptLLj
ll 1o ;
r0Ao lleJ plnoLls saau>1rno,{ Jo aseq aLll olpplLU aLlt
,BulIeods
Jo ,{11e;:
qeal LnoA rono sooul .rno,{ go uorlrsod aql uo
_
a,{a ue daa>1 uet r
leql
os JollLU e Jo luo;J ur preruoJ Burrel osnJOXO srqq u,rolrad
o1
slDnbs
S.,to_tns cNV sclt) cNtNtvul_ l)NVl_stslu
THE EXERCISE MENU

Bridge O
Type: Compound exercise
Main muscles: Hamstrings, {:
gluteals, erector spinae
Other muscles: Abdominals
ggFffi
w#s
O Beginners: Lie on your back
with feet on the floor, knees beni
at a 45-dep ee arple ard hards at
your srde, palms facing down.
Keeping your navel pulled lo your
spine, slowly raise your pelvis up
toward the ceiling, pushing off your
feet. Aim to get your pelvis in a line
with your shoulders and knees so
that your body forms a dragonal
line. Hold for a couple of seconds and lhen lower again &TraLner's tLp
@ Intermediate: As above, but place yoLtr tegs up onto a staorlrty ball
keeping your knees bent and placed direclly above your hips Push off Keep 4out' htps level, partLcularlq
your calves to raise lhe pelvts.
if qou are workrnq on the ball
@ Advanced: As above, but perform the exercise with one leg off the
ball, held alongside the one thal is on the ball. with onlyl one leq.

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 -
trqg :r+ s&'
,{l- ^ ,^
trl
aurqleLLr rollnpqe :oulqleLU lolln.: .
JorsualxJ 3a1 pareas :;.l'r 3;rrrsueq 3ut,{l :ssetd 3al 3ut,{ :ste'rbs }- -
seslrrexe requnl
a \oqe se s8a JLI I JS e r
MoN sLlSrLll rno^ uo ueql qleLUols
rno^ uo oJoLr slsor ll leql os lleq
or,ll uo spr€M)lleq ,{poq Lno,{ 11oL
pue r0olJ 0ql uo spueq Llloq 004)
11eo,{r qels e ro uMop are13ur,{1
sSlllaxs slLll oc :a^lleulallv @
'.,telsaa est),,taxa aL41 buryaw
I
il
'2)ua tstsa-.'t a4l asu?t))lt pInaM
-,t1 r >ba, )L'l I 1testt,l 'rc4 ,.ol' ); 'a
p tall to1 hp rq .,tnon cJt 4tL.ls lJ.to \a
o1 h.t1 '11aq a4l ua bury,,rott a1r4Xn
dtt s,,,tauta.tLs1
I
3uua,no1 oroJaq spuc,.
MaJ e ro1 ploH sdrLl rnoA 1o 1L1F -
Jel J^oqe sear8e p O LP-ll J
I
ou ol dn 'polelor ,{11eura1xa
qrrqnt 'sBa1 Uloq osrer A1,trols
Lllusq 0L1l Jo saprs Olll olu0 p , -
Sur8ueq ro'Lilear uer Aaq11r '-r:
olll uo are loo1 rno,{ pue L{lueq
uo lsnf ,{1uo are sdrq Lno,{ 1eq-
[4sapp1qe1n) t1:uaq wAB trtto,,,
e Jo puo aql ljo uMop ale] 0rl ^
aeutds rollora 'sleo, ,
'sFuuqsueg :sallsnu u!pl\
osnraxa punoduoS :edi1
O relsooq {rollng
scfl\ cN\N\Y'dt f )NY\s\sf d
 THE EXERCISE MENU

Co lves
These are probabLy lhe hardest muscles lo develop. lf yor: have genetics on your srde, or
you have been involved in aclivilies lhat use calves frequently, such as ballel, gymnaslrcs,
sprinting and synchronized swrmming, you are lucky indeed lf not, these are some of lhe
krnds of activities you could choose to become rnvolved in lo burld your calf muscles

Point qnd flex

Type: Compo.rnd exerc jse
Main muscles: Castrocnemius, soleus, libialis anlerior
Other muscles: Ouadrrceps, iliopsoas

Either seated or standing, simply take one fool forward

and point it, holding for a few seconds. Now flex lhe
foot, again holding for a few seconds, then relurn lo lhe
oosition Reoeat with lhe olher fool
slarlins r""'_"lii!-1"

&'[rainer's tin
Keep the knee of the workinq t'oot

stt aiqht to tarqet both calt' nnuscles

&T naLne r's ftn

Seqted cqlf rqrses
a
9f usinq a chau , gtlace qour fee

On Lo{) of a bo | 7.t tkct e is

Type: lsolation exercise
Main muscle: Soleus tooru fot the heels to hanq c;
(if usinq a calf-ratse n4achtne, .

Sir on a chair or in Lhe seated ca f-raise will automaticall4 allow for

machine if you have access to one in a
gym Place your ankles directly ths heel clroppinq action)
underneath your knees. Slowly push
Takinq the calves Lnto a
Lrp onlo the balls of your feel lo raise
your knees, squeezing your calves al stretch means that the rnusc .
the top of the movement and then
19 5t 16 t1l4qr1 be[Ar( ,Onr ' c.'t t,
lowenng ihe heels back down again. lf
you are using a chair, place some aqain, thus tncreasinq the
makeshrft weighls on your thighs lo
increase the load on the calves. inLcn;itU oJ
'.he e' et.,isc.

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ir,Flts:ii.t:t' jirl:,.;i$:itart!
 r1:4i.i::+-{;*:!':i
.::ia:;i9
ln
f\}{
LUre tJal oqt q.llM leodaE uMop sraplnoLls doo) [96 a8ed
aas) autds oLll Jo luaLLruBrle lellnau uleluleLLl no,,\ pue autds
rno,{ ol pallncl sl lsneu lno,{'1uo-t1 aql3ut:e1 uleulal slaplnoLls
pue sdrq rno,{ leLll arnsuf lsaqr rno,{ ssolle llaJ sl Ullarls
alll pue no,{ purqeq N ou sl ,'\,\oqla lq8p "rno,{ leL1l os loo1 lLl8ll
rno,{ oluo preruoJ da15 -raplnoqs rno,{ se lq8taq oLues alll
le aq plnoLls,\\oqlo lnoA lleM eql lsute8e 1e11 iuled rnoA pue
::'
saar8ep 06 le luoq,uoqla lq8r"r lno,{ q1t,t'r lleM e ol lxau puels
lofeu stlelollad :allsnu ule4
::
qllerls uot1elos1 :adA1
qrlerls llDrn ulJD-lueg
(rseL{r) slDrolf od
ululDrl
oo
/$y;qlxell
alrsodclo sasta'r J1a,^t paluas 'rel sy asnlaxe aql Sutlead=
ero1aq'a:atd 1oo1.lo dals aUJ.
dq s,,t)u.ta-t-).w aBpa aL{l 11o,{11qBt;s Sueq slaa
Lno,{ leUl os -taA 0l u0Lll pue spuol::
MOJ e ro] ploq'lool rno,{ 1o slleq olll oluo uel no,{ se qatq se dn as
,{1ruo15 sroplnoqs -tno,{ uo pe:e1d oq ll!M peol e 'aulqleu aq1 ut Sutpuels -
-
troddns roJ lle,\r e otuo ploLl pue dals e 1o a8pe oLll llo puels '{ldLL
_ro r_u i3 e Lil aUo or ssolle arteq no,{ Jl eulLlleLU aslel Jlel 3L1l laqlla
as^
snlLU0ulollseS :allsnu uleK
oslllsxa uot1e1os1 :ad,{1
saslDr flD, oulpuDls
(rsru:) cNlNlvui llll€lxlll
THE EXERCISE MENU

Shoulde r g.rc
Type: Compound slrelch
Main muscles: Pecloralis maior and minor, delloids

Sealed, hold the ends of a rope or slrap laut in fronl

of you in each hand Slowly take lhe arms in an arc
overhead lo lhe back of the body, keeping the
elbows straighl, and louching lhe rope or slrap lo
the butlocks al the end of lhe movement. Then bring
them back to lhe front again Keep lhe stretch slow
and controlled, as yoLr are poienlially pufting the
shoulder into a vulnerable posilion in the third
quarler of lhrs arc Do not allow your ribs lo stick
out or your back lo arch. )s. Tna Lner's tip
Alternative: Sland wilh your arms behind your
{lt fu,st, if tlout shoulders are verq tiqht, t,1ou will ptobab!,
chesi, your hands clasped, ensuring lhai your
shoulders do not roll forward need to holcl the rope wLth 1our hands faLrlq far apart tn

order to be able to take the an'us behind 4ou. /Ls ryou be -

looser, trq to rnove qout, hands closer towarol one anotht

Open chest press

You will need a parlner for this one
Type: lsolation stretch
Main muscle: Pecloralis minor

Lre down on your back on the floor, wrth your arms al your src: -
and your palms facing upward. Ask someone lo kneel at your
head and cup the fronl of your shoulders with their hands, so
that they are pushrng down on your shoulders from above Yb
shouto feel a good sLrerch acoss lhe lronL of )our shoulde's ,
well as rnto your chest.
Alternative: Lie on a lowel rolled up and placed along lhe le-=
of the spine, as this will serve lo open up the chesl further \c
can do this without a partner, or wilh a parlner as in the eX€'.- -:
above if you wanl rncrease the strelch.

.
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lv
iip:4!:lij!irrlr-..::til:: r:ril

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 ,t?41?aol esol) ua4l reL4la.,l
ttatla te4lrn[ sMoqp )nah duls
'tt4litl h".teA ?.,1a s-,teplno4s ,tnah Jb
dtt s,,,tauta-tl,v,
sMoqlo Lno,{ ueql
JaprM tou tnq 'uado ,{1quer:r11ns
spueLl Lno,{deal plnoLls lleq ro
vooo Jll [1101 ,rro aq aas) suoqlo
aql onoqe,{1lrarrp spueq rno,{ dea>1 pue'spueLl rno,{ 1ou 's1su,u rno'{
uao,\\loq lleq Jo Iooq e a:e1d 1nq anoqe sV:po)uenpp/alerpauralul
@
luauuuFrle lerlnau ur oq plnoLls q:rq,n'eurds
rno,{ qqr,u aurl olur llou pue peaq rnoA la8 ol ,&l ,{1,uo15 s,uoqla Lno,{
anoq€ ,{11:arrp uuaqt Surdael 'raq1a3o1 spueq ;no,{ dse13 :s;euur8eg /7\
6 \tL
Llluoq aLll1o a8pa oLll uo Surlsar are s,uoqla rno,{
paq "ro
pue sdrq rno,{ qleaurapun,{11raL p a,re sooul rno,{ leLll os poq,ro qluaq plollop rouols. -
e Jo luor1 ur looul uoLll pue sMoqlo rno,\ punore doo aql o..eld Lilprll 'sda:r-r1 :sol)snu ulel
,Jolnors iro\ ot t;olen rba sr r u doo p leul os oe, s ro ado. e J.rseJt\ osnroxo punodurol :ad,{I
qrlerls dnr15
oprs roUlo oLll uo leadaU Moqla
pue lsreM rno,{ uaa,nlaq a:eds e 3ur,uo11e proAV olqrssod se ,{poq aLll ol asoll se oq
plnoLls LUre ia,\rol rnol 3ur1re: aql preMol dn Surlurod ';ea rno,{ ol osoll ,uoqla Lno,{
deal pue LU"1e posrei;no,{ 1o lrdru'te oql uallelJ o1 ,{4 pre,r,uo1 llor ol ure ro,\{ol
alll Jo -roplnoqs alll Molle lou op :lsalll rno,{ dn uado pue ur pollnl sqrL rno,{ daay
pueq lq8u aq1 dsep ol lleq rno,{ 3une1 Luled aq1 L1lrM u,\\op pueLl aql Suuq pue
A'\oqlo aql puoq '3ur1ra: aql ol dn ure l1el rno,{ qrloJls eurds rno,{ dn lurod sra8url
rno^ lelll os N,\oqla oLll puoq pue lleq rno,{ r-uor1 ,{e,tre 3ur:e1 uled aql Llll,\\ )jleq
-rno,{ purqaq rure lq8u Lno,{ a>1eg luauuu8rle lerlnau ur aurds alll LlllM puels ro lrS
LLr-re rOMollo prollap rolralue'LU"re clol aql Jo dalr"[ :sal]snu uley\
Llllolls punoduo3 :ad,{1
u/v\oP /noqle 'dn ,hoqll
(sel)sn LU ropl noL{s) splo}loC
{slrcrnoHsl cNrNrvur Alrrrstxlrr
THE EXERCISE MENU

Arms
Strqight-qrm wqll stretch
Type: Compound slrelch
Main muscles: Biceps, pectorals

Sland nexl lo a wall wrlh your left

arm exlended backwards as near
to sho:lder he ght as yoJ car. ard
the back of your hand agarnsl the
wall so your arm is internally rolal-
ed Step fo ward onro \ oul ig'rt
foot until the stretch is felt in the
brcep lf you are particularly tighi in
rhe "oni body you ma1 a so leel ir
2aloqq
-.--- \/ol.r
r .. { heqt Fn''JU|C
''-L''-'' ''
t rcL yuu
hips a'd shou ders rena' fac ng
lhe [r nr- Rcncar or -he Oihef Side.

&Irainer's ttp
Trq as far as possible to keeTt qout

shoulders down

Elbow up
Type: lsolarion strerch
Main muscle: Trrceos

Eilher sii or sland wilh your spine in neutral alignment Stretch

your lefl arm up to the cerling, lhen bend your elbow and
bnng your hand down, wilh the palm facing your back. Try
lo flatlen your armpil and keep your elbow close to your ear,
poinlrng up loward the ceiling Hold lhe elbow with your
right hand and pull rt gently toward your left ear. Repeat
lhe exercise on lhe olher side.

a;FF
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tO
aulds jno \ .., -
ul peol{ rno^ daoy ,{11q3r -- -=.
rno^ Sulpuaq loolJ aLll r-,:
preMUMop ,{ luaS lsaLll lr o
:=, ,
s8el ;no,{ ot saarSop 06 tz
= rnoA LllrM 'preMloJ Sutueal e,.:
5-
lelll os oluo ploLl ol osn ut,
luaLUdrnbo Jo alold ,{ue -rc -,.
e Jo luOrJ ul puels :a^Ileural[h
roolj oLlt p :
E tsolll rno^ Llsnd ol ,{4 roo11 a-
€
lell sLUled illlM 'peoLl JnoI ;
=
pue lLlarerls are lelll os : ,
i=,- ^oql
a: rno^ puolxo oLUll sltll lnq ; -
a:a
Llllo,rls ,unl pleMroJ, OL{l qr : -
i::i
t-'
plollap ror-lOlsod'snlz0oell-plLU 'sproqLUoLu 'lofeu salol 'lsJop snLUISSIlel :sal)sntu ule[\
l
Jila lls PurodLLlol :ad ;-
I lJnr PrDrvrrol ulrD-lq61nr15
I lsaLll rnoA pre
ur saou)l luaq LnoA 3nq,{1c
1:eq',tno,{ uo 3ut,,\1 ouo[ -
uel Ltrllarls 0LUes
aLlI :a^lleulallb
peaLleroJ lno,{ uo Sutlsal 's;-
rno,{ 1o luor1 ut rool1 oLll uo -:-
ol uMop peaq rno,{ dorP Pue s: ,
rnoA le spueLl Lno,{ deaY I,i:. .
-
saeul rro,{ pue tauleSol Jre
0l-tr1 u0
rno,{ leLlt os 'roolj laa] "l'-
LllrM sloaLi lno,{ uo l{S :MoH
ll€q
aeurds lollolf :allsnu ulel\
qltaJls uo'1e;os; :ad i-1
lrnt prDrnrol
(>rvs) cNtNlvdr ALl'l l€lxlll
THE EXERCISE MENU

Hqnd over knee

Type: Compound slretch
Main muscles: Rhomboids, middle trapezius

Sri on a bench or bed with your knees bent and legs

anart
vvv, !. Plar-e each hand around
I lhe oulside of the
opposite knee (right hand around lefl knee and vice
versa). Drop your head down and bend lhe lop of
your torso forward as you pull your knees apart. You
should feel this slrelch across your middle back.

Thorqcic releqse
Type: lsolation stretch
Main muscles: Erecrus spinae
This is a good release for people who have lrght
upper backs [hunched or sloopedJ lt also opens
uo lhe chesl at lhe same time.

Lie on your back and place a short, tightly rolled towel, folded double,
between your shoulder blades so that your head and shoulders resl on
the floor but your chest is raised off it. Keep egs straighl. wilh knees
together and hands on the floor at your sides

4 Ql
4'Fh":1 t*,t
l

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ll lo luo4 ul ua4 t aprs Jsrllo alll uo 0s -
aq1 leedap tLl8tr arll sp :
r241a,,1 dol tnok ta,to hP:a,,ttP
'taa spuell rno,{ Sutqrlarls'oB ue-
w,.rn do1 e4 t 4llIA ptnu'roJ hp:a.,trp
se re1 se 'lLl8u aql ol raAC . .
Al,uoqs ')lleq roMol allt trc-:
z:al s,raplno4s pua $ary,tnoh 1a141 ol aurds rno,{ pre,ttol pallnd -
rno,{ Surdaay roLllo qrea F-
),tnsue osbt rylzqs s41 burw,.rot,.rad
sLuled rnoA pun tq8te,ts s
a1rL4u autds .tnoh ua4lbual al wly rnoA q1r,u 'peaq rno,{ onoqe s:,.
Lno,{ dsel: pue,{larenbs p .
d4 s,,,tauta-tLV
sda:ut '[1:eq LaddnlptLu) roleu sora] '(Ileq ptutl :
snLUrssrlel '[>1:eq ra,uo1) LunLoqLunl snlerpenb senbtlqg :sal)snu u!Pf\
ourodu-,o) :ad;_
qrlerls ePls 6ulPuDls
sapts lnoA le spueq Lno,{ daa>1 'lonoMoLl 'stt11 :
uaq,tr ured lleq-laMol aluettadxa no,{ p1noq5 peaLllono sLuLe .;no -
i
I 'rlrlorls aql oseorlur o1 LaqleSol pue lLlSrerls s8al rno,{ daay eolt .
-Luopqe rno,{ olut UllaJls pllLU e laol ol no,{ ro1 q8noua stnlad lnot =-
plnoLls srql [x,{::o: tnoA oAOqe pue eutds leqLUnl Lno,{,tto1aq ea"lz -
LUnrles rno,{ tapun suon.lsnl to s,l,to11td o,tt1 areld pue )lleq lnoA L,- .
I seosdotlt'sleurLUopqV :solf,snlu uteri\
L{)la rls P;noduuol :ed;-
Pueq ItDq PelD^ell
j
ute8e ra,trol noA se lno oqlealB lt ssolle qllalls € .
llro LileLUols rno,{ qsnd ol Atl pue ul aLlleo-iq'lu0LU0AoLr-. :
-2 a-ie no\ a:u6 saeL8ap gt Alaleurrxoldde ol dn puno"tl .
- i tlt ilirol5 u,r,top 3ut:e1 suled pue luaq sMoql0 'srop
' -t t,.ro-i1 ul spueL{ LnoA q1t,u looij oLll uo L{leuols lnoA t, - -
I
snurLUopq€ snlleu :al)sntU urE 1,.,,
Llrlarls uorlelosl :ac;_
DrqoJ
slDu!uropqv
(stvNtwocev) cNlNlvul lrl'll€lxlll
THE EXERCISE MENU

Legs ond buttocks

Seqted hqmstring
lf very tight, you may find thieII) Unrznrnicn
5re;1' hamstnngs are LL UI LI)C

Lrncomfortable. Do the 'lying hamstring' stretch below rnsiead

Type: Compound stretch
Main muscles: Hamsr'rngs gas 'ocnerius

Sil on a firm cushron on the

'loor w'fh \oJ' egs e\teroecr &'[rainer's tia
in front of your body. Pull the
'lesh of \ nrrr n rllnrk< [364- Jt' qou want to Lncrease the calf

wards out from under your !,t(',h tt bolk o[,h. e,e, (.sc-:. ,

'srL ng bores so LhaL your

pelvis is in a neulral positron rh's pcqJo y:ln, c rhc rar ap c!.t"/,
- that is, your lower back has the balls of qlour t'eet lnstead of
a slight arch (nol shown
here). Hook a slrap around around 4our heels.Ihe more 4oi.'
your heels, hold on to the
ends with both hands and, bt,inq qour toes back toward qout,
keepirg the neurral posif ion.
chest, the ma[e qou wtll tncf€as€ -
slowly take the front of your chest lowards your feel ll^^^
''""r
,,^,,- F^^ts fl^.,^!
f
your lhigh muscles pulied up and your knees slraighl zncl far-ino lhc roi ino stretch in the calves.

Lying hqmstring
Type: Compound slrelch
Main muscles: Han s "tps paslrnc'emi tc

Lie on your back on lhe floor wjlh bolh legs extended. Bend
ore leg ard olace a sfrap aro-rd Lhe heel o'rl'ar eg Ho d rg
both ends in your hands, slowly raise your heel up lo the
ceiling, slraightening the knee of your raised leg. You are
arming eventually for a 90-degree angle between thrs leg and
the floor. The knee of the leg on the floor should also remain
straighl and should be facing the ceiling wilh the thigh con-
lracied Th s leg anchors lhe body and will ensure lhal lhe
peLvis remains in neulral alrgnmenl instead of rolling into a
posler or fr I fsee page 2O), as il is inclined lo do in this
posrlion. Repeal wrlh lhe olher leg.

o/.
.
tSri?i :: r:- ?: j:. ::i.,:. ::i:,!
 .-*triii+i''riFr-:;.{i*r*nb;\,
,ds
Llllarls aql ,{Jlsus
ol pueLl lL13u rno^ L.lllM ll uo spleMUA\,
ssJlo AlltJS oue o\ooe se aat, l l
rno^ oleld soorSop o6 le luoq oo-
pue lleM e uo Surtso"r tooj lJal OLll Li-
auop aq uel qllarls slql ra^lleuJallv
apls "10t.-.
aLll uo l€adaE olqlssod se lsoLll a, -
ol asoll se ut aaul lJOl rno^ 3ut11nd allL;
alqrssod se lL13t€rls se rnoA do= '
ol salnpal slt..ll::
raLller :Llllolls 0Lll^poq
'lll8u
^rl oLll preMol ,{poq pue oou)l pas :
rno^ Sutueal ploAV Llllorls aLll q8no-,- -
r--
oqlearq pue Apoq raddn aLll xelor ol
tr rlteourapun Mollld e lnd 'rool] aul - '
uMop peou rno^ dool ol llnrlJllp ll p,
no,{ 11 lseqr rno^ preMol preMdn 1r 3ur11nd 'oau)l lJOl oLll rano qloq dse -
pue 3a1 1141 rnoA Jo aplslno oLll punore Lure lJal rno,{'s8a1 rno,{ uaa,t'tl;-
u-re lq8u rno,{ a1e1 paxoll lool aLll qllM oou)l l]al rno^ oluo loo] lLlF
-lno,{ a:e16 -roolj oqt uo teU
too]'tuaq 3a1 1a1 rno,{ qlt,tn >1:eq;no,{ uo a
[s>j:ollnq oq] ul lle snLUtxaLU snalnlS'slroLUaJ snlelpenb'snu-l4'
pue snurolxa lolelnlqo'lolloJul pue lotladns snllauuaB'slLUloJl' -
I aul o l) dlLl eill alelor ,{lpre,ttlno leql sallsnLU aqI :sal)snu uleK
L{llolls PunoduoS :adAl
eeu4 reAo lool
0prs raqlo 0Lll uo l?Oci--
aurds;no,{ uaq13ua1 pue pre,tnLoJ auoq:rqnd LnoA qsnd,{11ue8 not -
pre'', --
[aprs,{q aprsJ paurof ole saaul-lnoA ]eull ornsua pue autds LnoA
q1t,t't Jlos-ll-
laAsu.tnoA llnd leql io ll?M e lsuteSe pueq 1q3tr rno^
lq8lr lno,{ daay pueq llal ;noA q1t,tr l)o;-
l-rocldns pue lqBre-r1s 3el
tlal ljal rno,{ ploq pue pLrt :
-rnoA tsure8e pue no,{ pu!qaq looJ
seosdo
l "'#n:il:::il:
::t
qrlerls q6lqr 6u!PuDls
(s>rorrn€ oNV scll) cNlNlvdr lllll€lxl'll
THE EXERCISE MENU

Butte rfly
Type: Compound slrelch
Main muscles: Muscles around lhe pelvrs lgracilis pectineus,
lensor fascia latae, gluteus medius and minimusJ thal
inlernally rotale lhe th ghs as well as those lhal pull the legs
f^opf hpr :rldrrrl nrcl
f
luvvuLLv' Jt

Sit on the floor on a firm cushion or folded towel with the

bollom of your feet touchrng one anolher and your knees
benl and dropped oulward to the sides. Pull the flesh of your
bultocks backwards oul from under your 'srtting' bones so
that your pelvis is in a neufral posif on Hold your ankles wrlh
your hands and lean your elbows onto your knees,
pushing lhem down genlly.

Alternative: This exercise can be done lyrng on your back to

increase lhe stretch across lhe pelvis Be careful, however, nol
to arch lhe lower back excessrvely.

Stride
Type: Compound slretch
Main muscles: Leg adduclors thal pull lhe legs logelher
[i.e adductor magnus, brevis and longus of the inner lhigh,
as well as the pectineus, which lies in fronl of the pubis)

Sit on the floor on a firm cushion or folded iowel, with your

Legs strarght and opened to the sides. Pull lhe flesh of your
buttocks backwards out from under your sittrng' bones so
that your pelvis is in a neulral posrtion. Holding your calves
with your hands, gently move your chesl toward the fLoor
oel\^eer y o.-]r feet . ng yo;r spire elorgaLed. Fns;re
^eep
thal your feet point upward lo lhe ceiling al all iimes

6'[rainer's tia
llf Llou experlence patn on the insLcle of Eout' knee dut Lnq

this exerclse, 1our leqs maq be too wtcle apart.

d9*
Qfggglg.:g1;,;:rn 3s,
 ' :: :: ::; -
4)lzqs daap u s'rafio hpo:
,rnoh to lt4btau elll rury s) tnsu) r:tq:ao1 )sop u1?t4l butdaa;.
n4la 4)ae u,,ro/ hauu ,,raJ ool patald you a.,ra pat tno,'
la4l ilnsua pua sdr4 .,rnoh /o lttuu,.roJ h1114b11-; s,,tap1no4s daa;.:
dp s,)autrl_L q.
aprs roqto oqt uo teadad 3a1 1:eq rno,{ 1o 1;et
oLll ur Llllarls e loal no,{ 1r1un soau)l qloq puoq'roLlloue ouo
o1 1e11e-ted lool pue lool lleq rno,{ uo lr-l3ra,u rno,{ Surdaay
rcqia eqy pulqaq rcoJ e noqe pasep auo 'pal qloq uo pueg
-:il
snolos :ollsnu ulehl
:,
Llllarls uor1elos1 :ed[1
qrlerls ilDr eeu{-lueg
I
4tuc1 tauol ,rnoh
I 4).,1a lau oyt noh la4l ?,,tnsu" lllt/
sttll sa palaATa sluutwOpqa oprs raLllo aql uo leadaU
11er rno,{ u qltorts e;ae1 no,{ lr1un
,t,ur,,h puu sdtL4 .tne,'h Jo p.tattlo/
laaq llai oLll roMol ,{1,tto1s pue aau)l
fr E u A ti : ;,t. r t i,1 t 4 i,t i1 o i:r t41oc1 d aay lqEu aLll puaq A11qBr1S lleM oLll
uo pueq e LllM llasrnoA 1oddn5
Ct+ s,taL4tr,7. t "taqloue auo ol 1a11eted loo1 qloq
d:rs ro
t)J oo oLLes J.ll ,o JBpo
aL.lt lJo SurBueq tool t1al oLlt lo
odL dL p;e dals o rrafqo pasre
'
e uo tooJ lq8u eq1 LltrM puets
snrLUauloJlseJ :ol)snu ulel^l
Llllorls uor1e1os1 :edA1
dlp leeH
sa^lD)
Is]Arv)) cNrNrvxr Ar|rrsrxrrr
 &
GOOd_ rr-r,rr?s
-- Know
n the frrst lwo chaplers, you to; the best would be a specialtst
$
learr ecr how lo de' ioe or \ ou' who deals specifrcally wilh physical
$
fi persora healLh ard f i ress activity or sport-relaled stances, as
goals, and how lo assess your opposed to general posture.
fitness level and motivation. ln lhe Shoes are specifically designed
nexl lwo, we looked at the general for different aclivitres
p irt tples o" effer-l ve e\e L ise Running shoes have lots of cushion-
oefo'e mo\ ng on o lhe 'nain menu ing in the heel, as thrs rs the frrst 5ports bra

thal is, to lhe exercises them- part of your foot lo slrike lhe f
selves. To conclude, lel us look ground, although many off road run
briefly al some relaled issues. ning shoes have all-over cushioning
Aerobics shoes have more loe
The right geor cushioning, as you work lhrough L0 nge r

Shoes are arguably lhe mosl from the balls of your feel firsl tn pants

important aspect of workoul gear, this type of activity They also offer
and rt is vital that you wear lhe underfoot traction for additional
right ones for your chosen activity. gnp on studio floors
Most sports shops thal sell a wide Hiking shoes have more ankle
range of training shoes should slalrility lo prolecl you when
have knowledgeable sales slaff to walking on uneven lerrain, whrle
give you sound advice Since nrolking shoes should offer generaL
trainers are wilh you for a long stabilily and comfort
lime and can be expensive, always Cross trainers have all over Crop top and shorts

rrisrt a couple of stores to get cushronrng for people engagrng in

a second opinron before you a number of differenl actrvitres
make 1i6;1 Purchase. Ersure tra lhe shops yo r sel le
It rs advisable to have your fool on are both comfortable and
and your walkrng or running slyle appropriate for your aclivily.
evalualed Conlact a chiropodist or When choosing socks, make
podiatrrst for advrce on who lo go comfort your prrority Those made Walking shoe Aerobics shoe

s l##
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rr.

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lno)Uol\ rno{ a:uarradxa no{ raur?rl ss0r) s,uali JaurP,rl ss0i),sarP?'l aoqs Suruuu ,sarpel aoqs Suruunr : "
,!\0q 0l aluaral;lp 8lq 3 a4uur uu: ruaS
Sururer] rno,{ ur a;qeyoluro: Surag :qe1
Aueu ,{q pasn sr ll slno)lroM
raBuol roJ lnJOSn sr os Allrrnb
saup leql )uqeJ xapuedsTuolAu
rrlaqluAs roprsuol o1 lue,u ,{eu
no,4 'op no,{ 1t :uua;qord e 1o qrnur srooplno roJ dot ure,q
oot oq tou plnoltrs srqq ',{lrneeq
errdsrad no,{ ssa;u1 Sursr:raxa
alruM loM,{e1s,4e-r ro.{ 1eL..r sJeaLt-
qlrqM 'll0M t! splor.{ osle tr 'll0M
leaMs sqrosqe leql OJqu leJnleu
alqelroJLr-.rol e sr
uollol 0lrqM
qq8uel q8rql prur ro
aJU>l ,o sr.oLS ol .ea8 lrov roM
rnoA daal'slrJqeJ Llllorls-uou
ralerd no,4 1r',{lanrleuJollV puPq l€4,!\s
slLit Jo rr3o1 aq1 oas llrM no,{ pue pue sasse;3uns
sueaf 1o ;red e ur sselr Surxoq >1:11 'dn lead'spo5
e le JlosrnoA oJntlrd A;luanba.t1
slurof puaq ol no,{ sarnba"r
leqt {tr,rrtre 1errs,{qd Aue Lo1
sluqe, ..1tt3rls ieaM ot eapr pooS
I e sr qr 'sadA1 lrJqeJ Jo sural ul
dn ure,n no,{ a1rq,n
leeq rno,{ jo oLUOS ploq ot lloM
)lroM osle p;nonr der y poo8 are --
-q^, -^ ^ ^^,- ,^q
sdal pue
^, ,^ sJ\3Jls Jaduol LllrM sl rqeJ lsal i
@-i
roLUJeM 'raqleaM p1o: ,{ran u1
ssarord Surloor aql uMop
srr,tols der e 3uUea,l,t pue peaq 1no 3ut>1.to,t't ate not l rr^ I sr-!r ,,qo rro \ 3u zrxrJrLU rol lLrJllaJYa Jle
rno,{ uorl leoq Jo 1o; e aso; no,{ [1rre1 uaas ,,leu I c:;3cisL]ol Suruorqsnr ool poppe qlrM sllos
arurs ',{puarl s! l! Jl uoAO 'sroopur 0q ol p0au sar.rssi i2r,r3,J.ro_il.,\ua ssolLLreos uorlerodena poseollul
n:Fprnntc
Y,'-"' )r -r^
-.rn:n I nt -' >uuJ JU "-
'^ d)rl auos qBnor-lliz 3rszl ieuostad roJ Molle ol aleJrns oql ol 1r ,{Lter
oqI uorllolo;d uns pue de:1ead uo pollalos '.rolro S 3ulq1o13 sluqsJ poleorl searaLlM 'leoMs
e leoM tJLlteoM ,{u;ns u s,oop ploll ot spu0t osle uoilol teql
lno 3ururerl1l s8al pue saAOals srqorae se L{l.rs ,{1rnr1:e 'q8noql 'oloN leoMs qrosqe ol
oqt ur troqs,{lqeralaLd pue'1q8r1 snoroBr,r 3ur-rnp arnlos looJ dleq Aaql alurs'tsaq ore sluqeJ
pue 3ur1111-asool oJe leLll soLlloll aql daal o1 1-roddns qlre ro1Jo luaua8eueu-arnlsroul lo' uollol
rPOM ol Arl 'Aep 1oq ,{;1ear e uo sllos oLUoS sJalsrlq ol a'lnsodxa se Lllns'sluqeJ leJnleu ulolj
uvlc lHctu lHl
GOOD THINGS TO KNOW

serots atnretes an0 recrealonal experienced lhe ilchLness or passing through, rt rs permeabLe
sportspeopLe for example, yoLl discomfort lhat comes r'vilh - and is therefore breathable.
tl]av nave noLCe0 cyclrng snoIs fungal infeclions In general, use lhe rule of
made from lhrs shrny fabric All of lhe fabrics already men comfort to guide your decisions
Some moislure managemenl tioned are available rn slrelch and here - if your cLolhing is reslriclive
fabrics have been treated wilh a non-slreicn versrons, so [ 1s oesl in any \/ay, you are unlikely lo
frnrsh thal mimics naluraL fabrrc rn to make your decision according to achreve an oplimal rryorkoul.
lerms of sweat absorplron bul it your cnosen ac||vty. Anolher rlem of clolhing some
dries really quickly loo. ll does th js In addrtion, new-generalion \,!omen may \,!anl to consider is a

by drawing perspiratron to the synlhelics called \,'licrofrbres, also spo.-s b a Fe ea eso're hrgs
surface of the fabric where il can rn combinatron nrilh spandex, are lo look oul for when making your
e\ aoorare e'fectively Apa r f o- coming onlo lhe markel. Aparl selecllon.
lhese lreated fabrics, olher from feelrng more luxurious against . Comforl is paramount
snerir \ rnrq 't,cled fabftCS eXtSL lhe skrn, lhey have enhanced . For full sLlpporl choose a bra
lhat provide lhe same effecl moisture management properlres. wrlh a broad band across lhe
RelaliveJy ne\,rt are anlr-baclerial For Lhose peoo e e'et, is rg back and wide shoulder siraps.
fabrics, rr,rhich can be usefuL o JLcroors. par. cJ ar lt n , ooL . Avord bras wilh loo many clips
when you are unable lo sholver nrealher, a rip-stop fabric like that or hooks, urhich can chafe
immedialeLy after your nrorkout used for makrng parachules can . Choose a cotlon bra, or one wit'
and need to spend a few hours in be used for ils r,varmlh and lighl a higtr percertage o' coLLon
slvealy gear lf you have ever been nerght. AllhoLrgh il is lighlly n'hich is comfortable on lhe skLr
rn lhrs situatron, you may have \loven lo prevenl loo rnLrcn arr and allows it lo brealhe

Y,
&
rc
w

w
'"dqri

.llittrffi*
With so many fabric types and clothing designs on the market, you should not struggle to find what for your specific workout.

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NOI]VUCAH
 GOOD THINGS TO KNOW

place voLrr fingers. Count the beats

for a fLrll minute Do this frrst thing in
lhe ;norning before you get oLrt of
bed, preferably for three days con
seculirrely for an average readtng.
As you gel fitter, your resting
pulse slarts to drop - an rndication
thal your heart is becoming
stronger and more efficient
il is equally useful lo measure
your pulse during your exercise
session. This measurement tells
you how l'lell, or not, your heart is
coprng, giving you lhe opportLrnity
erlher to jncrease your lvorkoul A transmitter band around the chest can be used to measure your heart rate automatically.
intensit5' if your hearl rate is too
low, or lo decrease it if your heart
rale is loo high There are three \'vorn as a watch around your lvrist Males: 224 - age [in years) :
ways lo measure exerc jse intensitv: Base oo, sior :o -t"ease, mdil rnaxrmum neart rate
by taking 5roLrr pulse manually, by laLn or decrease your inlensily on Females: 226 - age (in years) :
means of a hearl rale monitor, and lhe figure displa5,'ed on the watch maximLrm heart rate
by a perceived scale of exertion Usrng a perceived sr-ole of
Takrng your pulse manuallg while exerilan neLps you connecl more
worKrng oLlr requtres you to stop with what you are feelrng than what CATEGORY-RATIO SCALE
your aclivity in order lo be able lo your pulse rs reading Use the table OF PERCEIVED EXERTION
feel your heart beat. Try to fjnd on ihe right for an effective means
your pr:lse withjn five seconds of of gauging intensrty Although it may
slopping. lnstead of counting for a seem a litlle abstracl at first, the 0 Nothing at all No intensity

full minute, you could take it for 0.3

more you rryork wilh il, lhe more
I 5 seconds and mulliply by four accLlrate yoL-r wrll become. ll is a
0.5 Extremely weak Just noticeable
0.7
to give you a figure over a minute useful tool if you struggLe to find
For example, if your I 5-second your pulse in a hurry, or do not
I Very weak Light
t.5
reading gives you a figure of 26, wanl lo buy a hearl rate monilol
mulliply it by four Your pulse is wijch can be qur e expersive.
2 Weak Light
2.5
lherefore 104 beats per minute To know whelher or not yoLt are
Usrng a heqrt rate monttor is an
3 l'loderate
working al the righl tntensrly, you
4
eas,v way to see how your heart is need lo predetermine what your 5 Strong ||eavy
coprng r,v jlhoui havtng lo fumble goals are, and thus how hard you
5
aro-rnd for a pulse. \4ost moniiors need lo work Once you have 7 Very strong
reqLlii'e _VoLr lo place a lransmilter laken your resting heart rate, I
band ai-ornd your chesl, lust apply the following formuLa to I
be o\\, \'oLlr- nipple line. The belt dele mire whaL yo.tr n arin;m I0 Extremely strong Strongest intensity
reads vour pulse and transmits it heart rate is - rn other words, the il
as a per minule figure lo a receiver hardesl your heart can work: x Absolute maximum Highest possible

Source: A[\u

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rrvu ruvlH CNlunsvlw
 GOOD THINGS TO KNOW

Demystifying the gym directly on a ptece of queue behind you - wait till it
There seem to be two types of equrpnnenl lhat has is quiel, or walk to the near-
people ln this world - those who been used by est bathroom for a top-up.
go to gym, and lhose who do notl 50,000 other r Do not laugh at anyone
This is nol lo say that if you do not sweaty peopie else while they are
belong to a gym you are not before you. exercising - lhey may have
active; in facl, many people would Do respect designated a good reason to be seaLed
far rather exercise outdoors - in areas in Lhe gym - keep backwards on tne rowrng
the mountains or on the beach, weights in the pit; perform machrne You never know.
for instance - than in a stuffy, cardiovascular actrvities rn the . Do not lry to 'hit on' anyone
crowded and unnatural environ- appropriate area; stretch in the while lhey are training. You are
ment Nonetheless, there are many mat area (gyms usualiy offer a all lhere to work out. (Well, that
people who enjoy Lhe e.ergy ir a fair amount of space for toning is whal fitness practitioners like
gym, the social aspect, as well as and strelching activities); and to believe anyway.)
the opportunity to do everything swim in the pool, etc.
within one environment. lt does . Do pack your weights away Gym lingo
nol follow, though, that those when you have finrshed - you To help you understand what the
who go to gym are necessarily will find racks for sets of barbells Neanderl nal nexl [o vor 's sav ng
particularly active. Plenty of gym and dumbbells in the pit, so when he grunts, 'Uh come over -
members walk in, mess around make sure you put them back here and spot my last rep of
half-heartedly with some form of in lhe righl spot. hammy curls,' and make you appear
exercise and then srt in the sauna o Do wait in the queue for cardio more knowledgeable when speaking
or juice bar for the greater part of equipmenl - most gyms will 'gym ialk', some words you need to
lherr time lhere. allow you a sel amouni of time know are listed in the table below:
If you already go to the gym on each machine during peak
regularly, skip the next section, hours. You are likely to find out
which is specifically for those who
:-.::,=1.-,1=.r,fi.ffi,rfi1i6'-,:..r1.' 1., . .
1;sl how big and sLrong muscles
want to join a gym, but are unsure can gel if you try to jump this
about what to do and how to do it. queue or stay too long on one Spot - ossist
piece of equipment! Pecs - pectorol musc/es
Gym etiquette r Do feel free to complain about Abs - obdominol musc/es
Believe it or not, there rs such a any dissatisfaction you may have
Delts - de/toid rnusc/es
thing as gym etiquette. Most gyms with the gym's environment or
Tris (pronounced 'trize') - triceps
have a set of rules and regulatrons service -suggestion cards are
lo which you are asked to adhere. often at the front desk. Things Bis (pronounced'bize') - biceps
Togelher with the mosl common that may irritate you include Quads - quadriceps
of these, here are some of the music level and type, unfriendly Hams/hammys - homstrings
unspoKen rules: staff, equipment in disrepair,
Gf utes - gluteal muscles
. Do wear trainers while working and inallentive instructors
. Lats - /otissimus dorsi musc/es
out - you do not want to lose a Do not swear or use sexist,
brg toe in the pit (which is gym racisl or abusive language - Traps - tropezius musc/es
lingo for weights area) even if your foot is under a Reps - rePetitions
. Do use a towel at all times - no 200kg dumbbell. Sets - groups of repetitions
one else wanls to work in your o Do not fill your water bottle at the
sweal, nor do you wanl to work drinking fountain while there is a

.{"
'.,:?ai.
186
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e NSe 0l 0rns aq 'raAOMOLl '-rour€-._
e uo Surlel aroJaB pale^rloL-
pue pssnloJ ureLUar noA dleq 11i
qllqM'ueld uorlle ue Sutdola^aI
ut noA lstsse uel ,{aq1 se,lrlrafqc
pue sleoS onbtun rnol se llaM s€
'snlels Lllle0q pue asDrOxa luaJl|rl
pue ino^ olur lUBrsLr
^rolsrq
o^eLl llrN\,{eq1'drqsuollelor FurIjo,\
e 3J I, ers J,olJq ro^ ssJS:L
pue uaorls llrM alurs luorll €
.oJ dLUrP rSOrd^aLll
O \[ )3U3 J rOJJ,J..
pue pozrleuos"r00 e 0ol0A0p 0_
LUAqI alqeua teqt aSpolMOU) pu€
sllrls o^eq osle IoqI ,{rerp rno'
J pJ npJ{rs sr J- I trol ,oM ro
leql Suunsua snql'oLUrl Jo peoLlt
uJ, " | \\ s-o ssSs Nooq ot tc
a-rnbar,'{aq1 aturs'slaLLrolMau io_
S.rolsr\rloLLr lealS oq uel slourS-r-
lelos rJd \rrlod u \3 .]o SpUJdor
o) \.ros e
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dola,rap ol LUOLII Molle
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{: n i D.rr', i: :S.,.- - pue slllSraM 'sl leLll - rollnll --
= -.,-, S3,,,1-t1-163 3tOt
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qr:rrn {nel-rn I ee-tr ..,) oul
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nuts uoqnnpa ieuosjod aql uouM lno purl ^oldLUa
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laLllJnJ liun palaldwn nan a^DH g lpa!!lDnb non arv I Iredxe I uDt lDq/n
wlc lHr 1v llvLs sslNltl
GOOD THINGS TO KNOW

Gym Mschines
Gym equipment Bear in mind thal different pieces of equrpment or
Cym equipment can be farrly daunting, even lo those gym systems are used by different gyms, so sometimes
who have trained in lhe fitness environment for years a piece of equipment for the same body part can be
To help you understand how such equipment should presenled in a different way. For example, the bench
be used, some of the mosl commonly found plcss c^rlclse
^/^-. ^,,^/-l uc uurr
Lal l,-^ ,J^^^
ilrrr anr'
c^ thnr ^,-.1 uf
srd.uu ^ ylng
machines are rllustrated on the following pages, down. Cenerally, though, the rnformalion grven in the
togelher with an explanalion of which parls of lhe foLlowing pages should give you a pretty good idea of
body lhey are intended lo train. what is expecLed of ;ou when using Lhe eouip-enr

Pectoro ls (chest)
le n-/^ f\- /^t/
\p ffu ,fl-\
Sit focing outword, ond ploce your
foreorms onio the pods so thot your
elbows ore ot shoulder height, honds
directly obove them. Ploce your feet on
the footrest ond leon your bock
ogoinst the bockrest. Now squeeze
your elbows os close together os
possible before releosing bock to the
storting position, ensuring thot your
elbows stoy in line with or slightly in
front of your chest. lf you find this too
difficult, even on the lightest weight
plote, drop your elbows so ihot you
ore holding the pods with your honds
insteod of vour foreorms.

SEATED BENCH PRESS

Sit focing owoy from the mochine with your bock leoning ogoinst the bockrest.
Ploce your feet up onto the footresi ond toke hold of the grips wiih your honds,
slowly pushing them forword until your orms stroighten before releosing them
bock down to your storting position. You moy find thot you need to push down
onto the odditionol footplote in order to move the hond grips o litile owoy from
the body before you stort this exercise.

i.
. f, .:,.;..:.-.
3S8
.i.. :..,.:.,.

(:Fa
 OUL
'uorlrsod 6ur1ro1s alqDlro1LUo) oror.rr o olur sdr.rB puor..l ogl
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louorlrppo
uo Ll{r/v\ nol epr,ro.rd lor-u ssetd raplnoqs egl 'autLlloLu estol-epls
aLll $r/r\ sv plo{lop eprs eroLu eL1{ '.reprr* egl lesn nol ePsnr.u
Plollep luol; elou eLll 'sl ll le,^ ol.1ou aq :du6 ePl/v\ ro /y\orrou o
.rerllre nol re11o Jlr^\ aurqlour srrll sou,rlaurog uor.lrsod 6ur.po1s eq1
ol urnloJ ueql 'uelt16ror1s legl lllun suro rnol esro.r l;mo;g 'spuog
rnol q{rr* sdu6 e9l ploLl puo eloJd;oo1 eLll uo loe1 rnol ero;6
'lr{6reu1 ;no.(
lrns o1 e;qolsnlpo lllonsn sr loos all 'tser))Dq aql
lsurp6o 6uruoe; Llll/r aurLJ)oLr.r eLll ruor1 lo,ra,o 6urro1 lrg
lroq rnol
P
\w ssrdd dtctnoHS
'uorlrsod 6ur1ro1s elqolroJuro) erour o olur sduOpuoq
egl ar^neouoLu o1 llrunlroddo eLll nol sa,rrO logl a1old1oo1 louor+rppo
uo e^D! saur!loL! asoLll sauJrleLuos esr)raxa srg{ lnoq6norql passardap
sraplnols tno.( daal ol erns ag uro6o lurod 6ur1ro1s aL1.l o+ u/ oc
ltoq uegl puo seprs rnoX o1 lno suro rno,( asrp.r X1n.o1g Lu.lo p3ppcd
arll lsuro6o s^,ogle rnol uoal puo spuor.i rnol Lllr.nn sduO eLll Jo plo! elol
'sr.u.ro lueqLlllnA'Xpog.rnol lrns o1 pelsnlpo aq lllonsn uor 196re9 loas
eq1 'elo;d1oo1 aLll uo.1ee; rnoL t1l!^\ eur!)ou.r a!{ LUorJ Xo,n.o 6urro1 llS
]SIVE ]C S a
d
sreplnoll s
(surcrnoHs) srNtH)vw wAc
 GOOD THINGS TO KNOW

Arms
@
w BICEP CURL
Sit focing the mochine with your
feet squorely on the floor ond
your elbows resting on the orm
pod in front of you, ond direcily
in front of your shoulders. Toke
hold of the grips wiih your
honds, polms focing up, ond
slowly squeeze them towords
your shoulders before returning
to your initiol position. Try to
keep your chest open ono your
bock in neutrol olignment during
this exercise.

SEATED TRICEP PUSH-DOV/N

Sit focing owoy from the mochine with your feet on the footplote ond
your honds holding the porollel bors ot the side of ihe mochine. You
moy be provided with on odditionol footplote thot gives you the
opportunity to monoeuvre the hond grips into o more comfortoble
storting position. Keeping your shoulders depressed ond your elbows
tucked close to your body, slo*ly push the porollel bors downwords
until your orms stroighten, then releose them upwords ogoin.

rr...
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 GOOD THINGS TO KNOW

CHIN ASSIST *
You moy need to use quile o few weight plotes on
this mochine if you hove never done pull-ups before.
Stort by using ot leost holf your body weight in
plotes. The more ploies you lood on, the eosier the
exercise becomes. Kneel on the pod provided (some-
times there is o plote intended for stonding) focing
the mochine. Toke hold of the grips ond pull yourself
upword, leoding with your chest. Slowly lower to the
storting position ogoin. There ore usuolly o number
of different grips in different positions from which to
choose. Using the wider grip requires more bock
muscle involvemeni, while the norrower grip - which
you could olso do with your polms focing your foce
- develops the orms more, specificolly the biceps.

Abdominols

F
k HANGING KNEE RAISE
With your buttocks leoning ogoinst the bockrest, your chest upright qnq your
foreorms ploced onto the orms of the equipment, toke hold of the grips qnd let
your feet hong. From here, you con do one of three things:
l. Work the obdominol muscles:
Roise your knees upword so thot they ore in line with your hips qnd use
this os your storting point. From here, try to roise the knees os close to the
chest os possible before lowering bock to your
storting point.
2. Work the hio flexors:
Use the stroight-leg honging position qs your storting point, sloily roising
your knees to hip height before lowering bock to the storting point.
3. Work both the obdominqls ond the hip flexors by combining the
two exercises.

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GOOD THINGS TO KNOW

%
LYING LEG PRESS
Sit focing the mqchine with your knees bent ond feet ploced towords
the front of the footplote, opproximotely shoulder-width oport. Your
bock qnd heqd should be resting ogoinst the odjustoble podded
plote. Push ogoinst the footplote, so thot you ore holding the loqd
with your legs, before releosing the broke qt the side of the mochine.
Then slowly stroighien your legs before lowering bqck to o point
where your knees ore close to your chest. As with the hock squots, try
not to work too heovy with too deep o knee bend, ond remember to
reploce the brqke before ottempting to climb out of the mochine.

@
\w LEG EXTENSION
Sit in the podded seot with your shins tucked unde- '-:
which con usuolly be odiusted to suit the length o1: .: --
honds holding the grips ot the side of the mochine ': -
be resting ogoinst the bockrest unless the seoi is tcc : -
you ore slouching; in this cqse rqther sit up stroigl': :,.
bockrest. Slowly rqise ihe podded orm until your kr:::
then lower bqck to the storting posiiion. Be sure to .==-
neutrol olignment, os it hqs o tendency to round in '-:
the quodriceps ore octivqted.

LYING HAM CURL

Lie foce down on the mochine with your heets
tucked under ihe podded orm, which con
usuolly be odiusted io suit the length of your
legs, ond your honds holding the grips ot the
side of ihe mqchine. Slowly liftyour heels toword your buttocks, ensuring thot both your ches'c-: ::
firmly ogoinst the bench. {The pelvis, in porticulor, hqs o tendency to lift off when the homsfri"o: r-: - -
Flexing your feet during this exercise will isolote the homsirings further, since you will be el n ':'-: -,
Lower bock to the storting point ogoin.

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Further Reoding
Anon [2001) Energtse Your Lrfe. London: Duncain Creen, B. t2002). Cet with the Program New York:
Baird Publishers. Simon & Schuster
\non [2003). Sgnergize: The Dgnamic lt4ind and Bodtl Holford, P il997l Optimum Nutritton Bible. London
Workout. London: Hamlyn. Pialkus.
BeLling, N. t2003). The Yoga Handbook. Cape Town: Holford, P (1998) 1000/o Health London: Pialkus.
New Holland Publishers. Maicolm, L [200]). Health Sfg/e. London: Duncain
Briffa, J. (2002). Ultima[e Health. London: Penguin Croup. Baird Publishers.
Cochram, S. and House, T. (2000). Stronger Arms and Menezes, A (1998)
Complete Cuide ta Joseph H.
Upper Bodg. USA: Human Kinelics. Pilates kchntques of Phgsical Conditioning.
Dalgleish, J. and Dollery, S. (2001). The Heolth & Fitness Australia: Hunler House.
Handbook. Essex: Pearson Educalion Limiled. Ungaro, A. (2002) Pilotes Bodg in Motion London:
Craham, H. (2002). The Lozg Mon's Cutde to Exerctse. Dorling Kindersley.
Dublin: New Leaf. Urla, J. (2002). Yogilates. London: Thorsons.

Websites
www.fitnesszone. co.za www.turnstep.com
An excellenl site. Loads of information covering all Cood for ordering exercise videos. Some articles of
aspects of health fitness and nutritron. Allows you to interest are included, bul are more for inslructors.
nose flrresl ions lo a ' Iness e\ oert Books and videos www.ideafit.com
are also on offer. Although mainly armed at fitness instruclors and
www.acefitness.org trainers, this site includes arficles lhe layperson may
Another good sile covering all aspects of health, find rnteresting and valuable - go to 'publications'.
nutrition and fitness. Although il deals more wilh the www.topendsports. com/testing/
edrrra-ion of filress n'acti-iore.s il alco nrovides vasI This srte relates specifically to fitness testing. Tesls
amounts of information for the layman range from very scientific to home-based and easy
www.anatomical.com to use. Also lists various fitness-relaled books.
Charts relating lo anatomy, lraining hearl rates, weight http://primusweb. com/fitnesspartner/index. html
training illustralions, allernative heallh therapies, Lists various fitness-related siies and relevant articles.
health education, elc. Videos and books also available. www.dolfzine.com
www.ciavideo.com l) torr ranoo nf .errirlpc
,,-b- -, -,,,-J
'^"^'t^^ l))UC) )ULll''h uJ
LUVU|lllB :c lr:inino
L'uililr.8,

V deos of workouts by various presenters in lhe Uniled nulrition, dieting, exercise and pregnancy, yoga,
SLaLes - greaL 'o' exercising ar home. Pilates, how to choose a personal lrainer, and so on.
wwwmusclemedia.com http ://groups.yahoo. com/group/Supertraining/
Sner f i,^s repard'rp weipht-trairirp issrres Back otders This site is devoted to sports, strength and fitness
of magazrnes are also available, as well as rnformation science, as well as training, therapy and education.
on nLrtntion for weight lraining. You will need to join the group in order to access the
www.sportsci.org informalion posled.
Although lhis is a very scientific sile, there are some www.fitpro.com
good artrcles on research relating to various sporls Primarily aimed at filness practitioners, but also has
and the issues affecting them, such as hydration, some good articles for lhe layperson, covering a wide
tr:inino
.,-,,,,b' n rfrifinn ctr range of healtr and fiLress-related topics.

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