begin an exercise program:
- Perform a minimum of 8 to 10 exercises that train the major muscle groups.
- Workouts should not be too long.
- Programs longer than one hour are associated with higher dropout rates.
- Choose more compound, or multi-joint exercises which involve more muscles with fewer exercises
- Perform one set of 8 to 12 repetitions to the point of volitional fatigue
- Consider additional warm-up sets to prevent injury
- Perform exercises at least 2 days per week
- More frequent training may elicit slightly greater strength gains but additional improvement is relatively small.
- Physical progress is made during the recuperation between workouts at the gym
- Adhere closely to proper form and specific exercise techniques
- Perform exercises through a full range of motion
- Elderly people should perform the exercises in the maximum range of motion that does not elicit pain or discomfort
- Perform exercises in a controlled manner
- Maintain a normal breathing pattern
- If possible, exercise with a training partner
-- The Fit Teach
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