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EXERCISES IN THE GYM

Gym Session

This an example of a Gym Session that can be used for a Cardiac Rehabilitation Phase IV session, an Older Adult Session or for someone New to Exercise. There are many formats that can be used, this is just one example.

Mahomed graduated from Phase III and was referred to Body Heart and Mind. The session (videos) you see were completed near the end of his Phase IV sessions. This was completed at X-Trim Fitness

One of Mahomed's goals was to eventually be able to complete 30 minutes of continuous cardiovascular exercise. This he achieved gradually over a period of time. The cardiovascular component we split his Total 30 minutes into two 15 minute segments, (15 minutes on the Rowing Machine & 15 minutes on the Cross Trainer, his favourite).

If you have had a heart attack or have been diagnosed with a heart condition or diagnosed with any other condition, you must seek advice from your GP prior to embarking on any form of Exercise/Physical Activity.

Warm up (GYM)

Coaching Tips

Check your pulse before exercising
Total time for this component should be a minimum of 15 minutes
This should be gentle, borg scale should be 9-11
Relax and breath you can perform shoulder rolls whilst cycling
RPM approximately 45-55
Keep back straight
Keep all the movements smooth and controlled
Each stretch should be held for 8 SECONDS ONLY

Cardiovascular Component (GYM)

Coaching Tips

After the static stretches very gradually take up the intensity
This should be gentle, borg scale should be 11-13
Total time for this component should be 20-60 minutes
Relax and breath you can perform shoulder rolls whilst cycling
RPM approximately 45-55
Keep back straight
Keep all the movements smooth and controlled

Resistance Component (GYM)

Coaching Tips

Keep the feet\leg moving at ALL TIMES
Each movement/exercise can be performed with 1 set of 10 repetitions
Complete the full range of each movement
Look forward & breath throughout, do not hold your breath
Keep all the movements smooth and controlled

Cool Down (GYM)

Coaching Tips

Very similar to warm up
Slowly taking your body temperature and pulse down to pre-exercise levels
Total time for this component should be a minimum of 10 minutes
This should be gentle, borg scale should be 9-11
Relax and breath you can perform shoulder rolls whilst cycling
RPM approximately 45-55 Keep back straight
Keep all the movements smooth and controlled
At the end of the work out, each stretch should be held for 30 SECONDS
Check your pulse at the end of your work out it should be within 10 beats of the pre exercise pulse

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