Trojan FOCUS 360 - EXERCISE PROGRAM GUIDES

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8. EXERCISE PROGRAM
DEVELOPING AN EXERCISE PROGRAM
Fortherstmonthoftrainingyoushouldallowyourbodytoadjusttoitsnewworkload.For2to4weeks 
youshouldonlyperformoneworksetofeachexercise,onlyincreasingthenumberofsetsyouperformafter 
this adjustment period.
Developyourworkoutaccordingtothetimeavailabletoyouandremember,themoreeffortyouputin,the 
greaterthebenetsandthequickeryouwillseeresults.
DIET
Diet is a very important aspect of any fitness programme. A balanced diet will help you get to your goal weight.
Fortipsondiet,checkoutourwebsitewww.trojanhealth.co.za
EXERCISE TECHNIQUE
Hand Grips
Therearetwostylesofhandgripsthatcanbeusedwhenexercising:
•OverhandGrip
The bar is gripped with the hands reaching over the top of the bar and the palms facing in towards the body
•UnderhandGrip
The bar is gripped with the hands reaching under the bar and the palms facing away from the body.
Breathing
Breathing at the correct time is an important part of weight training. Breathe out while you are putting the effort into
the movement, i.e. when you are lifting or pushing the weight. Breathe in on the return movement or the part of the
movementthatrequirestheleasteffort.Neverholdyourbreatheduringanexercise.
Exercise Style
Allexercisesshouldbedoneinacontrolledmanner.Donotjerktheweightaroundasthiscanleadtoinjuryaswellas
limitingthebenetoftheexercise.
THE WORKOUT
The Warm Up
Alwayswarmupthoroughlybeforeeachworkoutsessiontohelpminimisetheriskofinjury.WarmuponanyTrojan
exercisebikeortreadmilloranyothersimilarmachine.
Weekly Routine
Performaweighttrainingroutine3timesperweek,ensuringadayofrestandrecoverybetweensessions.