Ensure you are medically fit before embarking on an exercise programme.
Wear appropriate gym equipment.
Only use the machines if you have been shown how to use them.
Warm up prior to exercise.
Perform exercise slowly and under control and exhale on exertion and inhale on relaxation.
Remember your training should be enjoyable.
How to calculate your one rep max Your exercise programmes may contain references to your 1 rep max, this is the maximum amount of weight a specific muscle group can lift for 1 repetition.
Calculating your one rep max is important because it allows you to work with the correct weight to enable you to achieve your long term goals.
Attempting to assess your maximum one rep max by trying to lift your maximum weight on a fitness machine is not recommended.
The best method by which to select your one rep max is to select a weight you know you can lift more than 5 times and gradually lift it. Repeat until you feel you can lift no more. You can then use this assessment to select a heaver weight and gradually work towards discovering your one rep max.
Useful information.
When you're training its really important to understand how hard you're pushing yourself as this directly effects the way you burn calories or build muscle. Two ways of calculating are:
Rate of self perceived exertion (SPE), SPE's are easier to calculate than heart rate training zones, so they're often easier to use on a day to day basis.
