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E X E R C I S E for
fitness, health or plain old enjoyment, W E can
give you the program that will suit your needs.
A complete series of personal fitness programmes have
been put together to offer those with internet access an easy way in
keeping on top of your body's need for bodybuilding to bodysculpting
fitness and nutrition.
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GYMFIT
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Program
overveiw
product sample. Vital information has been left
out so that only people who purchase the programs
will receive the full package.
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click on images to use links |
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| BODYSCULPTING
BEGINNER |
AEROBIC AND ENDURANCE. |
| DURATION |
Programme
duration has been left out for this
sample sheet |
| CIRCUIT
WEIGHT TRAINING |
Weight
training days have been left out for this
sample sheet |
| CARDIO |
Cardio
training days have been left out for this
sample sheet |
Body Mass Index(BMI)
calculation.
Use the Gymfit Fitness Training Log
to monitor progress
Programme
| CIRCUIT WEIGHT
TRAINING |
TIME |
SETS |
REPS |
| 1.
Step
Ups or Rebounder |
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| 2. Side
Lateral Raise |
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| 3. Step
Ups or Rebounder |
Times, sets, reps and
exercise hyperlinks have been left out
for this sample sheet |
| 4.
Squats |
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| 5. Step
Ups or Rebounder |
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| 6.
Upright Row |
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| 7. Step
Ups or Rebounder |
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| 8.
Lunges |
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| 9. Step
Ups or Rebounder |
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| 10. One
Arm Dumbell Row |
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| 11.
Step Ups or Rebounder |
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| 12.
Squats |
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NOW
RETURN TO NUMBER 1 OF CIRCUIT AND REPEAT
| 13. Lower Back
Extension |
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| 14. Ab Crunch |
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Training
Tip: For
your weights, if you cannot complete the minimum
amount of repetitions stated, lighten the weight.
If you can complete the maximum amount of sets
stated and the maximum amount of repetitions
stated increase the weight
| WARM
DOWN and STRETCH
This is done immediately after an
exercise session or workout. It involves
two things - (1) to return the bodys
systems to a pre-exercise state and (2)
to stretch.
Any light type of aerobic exercise
such as walking, rowing for around 3-5
minutes followed by the appropriate
stretches for the muscle groups which
have been worked will aid in recovery.
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Major Muscle
Groups |
CARDIO.
Intensity
Level use your Target Heart Rate Zone
Sheet to calculate your personal performance.
AEROBIC
PROGRAMME.
| Training. |
3 Days per week |
| Duration. |
Aerobic exercises times left out for
this sample sheet |
TYPES OF AEROBIC
ACTIVITIES.
You may choose any activity that elevates your
heart rate for the specified time within your
personal training zone.
| Types of
aerobic exercises include: |
Aerobic exercises left out for this
sample sheet |
| TIME |
The amount of time you spend doing
the exercise for example.
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| SETS |
Is the amount of times you perform an
exercise with the stated number of
repetitions. For example:
| Exercise |
Time |
Sets |
Reps |
| 2. Side
Lateral Raise |
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This tells you, you need to perform
this exercise for 10 repetitions from
beginning to end. This is then one set
completed.
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| REPETITIONS (Commonly
called 'Reps') |
Is the amount of times a certain
exercise is performed completely from the
beginning position to the end position. |
Return
to: The
Programme
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| note:
THE KEY TO GOOD MUSCLE GROWTH
IS GOOD FORM KEEP IT
SLOW!! LET THE MUSCLE FEEL THE
EXERCISE |
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