Warm up before you work
out. “Self-spot” to make the
first set of each exercise easier, warming
up the associated muscles and joints.
Be sure you are in correct position for
each exercise or station. Protect your
back by maintaining good alignment (neutral
spine) at all times. When using the Equalizer,
consult the chart or your trainer for
exercise description and proper equipment
adjustment. Make note of the correct position
for each exercise on a workout card.
Start at a fairly easy level. In general,
perform 3 sets of 10 repetitions for each
exercise. Depending on the ease of execution,
you can adjust the amount of “self-spotting”
to increase or decrease the resistance.
Move your body through the entire range
of motion. Lift and lower your body slowly
and smoothly. If an exercise is performed
quickly, you are likely to get injured.
Do not “lock” your knees or
elbows when extending your arms or legs.
Exhale as you lift your body, inhale
as you lower it. Keep your breathing even
and smooth throughout the entire range
of motion.
Stop if you feel pain during your workout.
Reduce the amount you are lifting, and
be sure you are doing the exercise correctly.
A “burning” sensation in the
working muscles is O.K., but joint pain
is not. Some muscle soreness for a day
or two after your workout is normal.
Cool down after you work out. Stretching
at this time is particularly effective,
since the muscles are very warm. Increased
flexibility is an essential component
of muscular fitness.
