A new regime

11 tips for a safe and healthy workout:

  1. When creating your program take into consideration what you want to achieve e.g. Weight loss, Endurance, Hypertrophy, Strength etc.
  2. Always begin your workout with at least 5 minutes. Warm up. You should get the first sweat on your forehead while you warm up.
  3. When the muscles are warm, make sure you stretch at least all the major muscle groups.
  4. If you train with weights make sure you don’t exceed more than 20-25% of your 1REP max for the first set, you don’t have to count it as one of your sets but as a muscle preparation for the exercise.
  5. Exercise with correct posture and technique, if you are not sure that you are doing it right, don’t be shy and ask a professional for help, otherwise sooner or later you will injure yourself and develop (sometimes un-reversible) poor body posture. If you already experience pain after exercise for example between your shoulder blades or lower back, please contact us immediately, we will help you!
  6. Make sure you exercise with the correct breathing technique, incorrect breathing may cause back pain and you will not be getting the maximum performance out of your muscle.
  7. Never use a weight lifting belt, especially if you do it because you are already experiencing lower back pain, it will only make it worse and create dysfunction of your abdominal wall.
  8. Try to add as many body weight resistance exercises into your training regime as possible. We promise that it will stimulate the muscle as well as the weights or even better, recruiting the core muscle in the same time.
  9. Include 1 core and 1 back extension exercise to every session, it will keep your spine safe and in good condition.
  10. Be aware that your training program must be well balanced and includes every muscular group. Many people, especially beginners concentrate only on certain muscles like chest, biceps etc. (trying to ”look good” for the summer). It will create muscular disbalance also poor posture and very often injury.
  11. Finally always stretch after workout. Post stretching should be more into details and you should dedicate more time to it than the pre-stretch.