So you’ve finally decided to join up at a gym – great first step. Now how do you get going?

Many gym environments can be intimidating, especially for the first timer. In this article, I will give you an overview of a typical training programme, which might help you to feel more comfortable in this foreign environment.

This will incorporate:

• The components of a typical training session.
• Descriptions of several basic stretches
• Some suggestions for cardiovascular training.

The next article will outline Level 1 of a typical upper and lower body toning circuit that you can do; a description of the actual exercise as well as the number of repetitions of each exercise. Level 2 and 3 will follow in subsequent articles as you become more advanced. If you have any specific questions with the programme, you can consult FitnessDoc also on www.health24.co.za.

A typical session is comprised of a:

• warm-up (5 – 10 minutes)
• stretching (10 minutes)
• cardiovascular session (starting off with about 10 minutes – progressing to about 50 minutes)
• toning circuit (usually done on days when you don’t do the cardiovascular session)
• cool-down (5 – 10 minutes)

Warm up

• 10 minutes of brisk walking, cycling or stepping

Stretching (some general stretches)

1. Neck rolls
   Stand comfortably with your back straight and shoulders relaxed. Lower you head sideways towards one shoulder and slowly roll your head forward and around towards the other shoulder.

2. Side stretch
   Stand with knees slightly bent, abdominals tight and feet hip-width apart. Stretch one arm overhead, reach over to the other side without leaning forward. Hold for 15 seconds.

3. Triceps stretch
   Standing comfortably, bend one arm and point your elbow upwards. Use your other hand to pull your elbow gently backwards, until you feel a stretch in your triceps.

4. Quadriceps
   Lying on your side, pull your heel in toward your buttocks until you feel a comfortable stretch in the front of your thigh.

5. Hamstrings
   Lie on your back, knees bent. Place a towel around one foot, straightening your leg, and pull your leg up and towards you. Feel a stretch in the back of your thigh (hamstring).

6. Calves
   Bend your front leg, making sure that the heel of your foot is firmly in contact with the ground. Ensure that your body is leaning forward from the hips, back straight, hands supported on a chair.

   Extend your back leg, keeping your foot facing forward and try to keep the heel in contact with the ground.

7. All-over stretch
   Lie on your back and make yourself as tall as possible by stretching all the muscles in your body.

Cardiovascular session

• Walking or jogging on the treadmill (or track if available)
• Stationary cycling
• Step-machine
• Cross-training machine
• Rowing
• Swimming

In the first two weeks, try to complete about 20 minutes of cardiovascular exercise per session. In weeks three and four – try to increase this to 30 minutes.

By the second month of training, you should be able to do about 45 minutes of cardiovascular training. Try to vary the machines and exercises you do for optimal benefits.

Toning circuit
(Level 1: To be provided in a separate article)

Cool-down

• (As for warm-up) - 10 minutes of brisk walking, cycling or stepping

Check the article “Guidelines to an effective Toning Programme: Level 1” – get into your gym kit and good luck with your training. - (Kathy Mc Quaide, Sports Scientist, Manager of the Health Promotions Department at the Sports Science Institute of South Africa. (SSISA) and OptiFit Walk and Run Health Programme Manager.)

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