Getting Started
(1) Always start with warm-ups. Do simple marching
with hands moving or spot jogging for 3 to 5 minutes. If you are
over-weight or having knee / ankle problem, then marching is the
best warm up for you.
(2) After warm up do some gentle stretchings of
joints and muscles. Look for
stretching
page for guidance.
(3) Do the exercises shown on left and right columns
one by one.
(4) In the begining stage of your program do 1
set of each exercise with 10 reps. After one week increase the No.
of set to 2 and No. of reps to 12 to 15.
(5) After one month increase the No. of sets to
three and No. of reps to 20 to 30.
(6) Your target No. of reps should be the one where
you feel burning sensation in the working muscles.
(7) Few exercises shown in the right column may
not be easy to perform on the very first day. Use your judgement
and try those exercises after two to three weeks.
(8) Breathing should be normal throughout all the
exercises. No need to hold your breath at any point. However, as
a rule of thumb you should exhale while lifting the weights and
inhale while lowering the weights. This is done to get the support
of abdominal muscles which are squeezed during exhale part.
(9) In case of pains in the joints stop the exercise
immediately. However, burning sensation in the working muscles is
the desired result and therefore no need to worry.
(10) For effectiveness of any exercise program,
it should be accompanied by a healthy, nutritious diet program containing
4 to 5 small meals throughout the day with high in complex carbohydrate,
complete protein and very low in saturated fat.
(11) It is always advisable to start any exercise
program after consulting a Physician and obtain the programme (
exercise and diet ) from certified professionals.
(12) It is also advisable to drink plenty of water during
the day - atleast 10 to 12 glasses of water every day.
