Training programmes are designed based on a pre-exercise screening assessment and plus each persons aims and objectives. Essentially each programme involves exercises that cover four main areas:
Mobility
- To mobilise and prepare all major joints of the body for exercise
- To warm-up and prepare the muscular, circulatory, respiratory, cardiac and nervous systems
- A pre-stretch with 10 second stretches for major muscle groups
Cadio-vascular
- Aerobic training to burn body fat and improve heart and lungs, using Karvonen Formula and Rate of Perceived Exertion. No aerobic workout is ever the same as it is tailored to individual ability. Programmes include continuous, further, interval and cross training
- A cool-down is between 3-8 minutes of exercise gradually decreasing heart rate. The time depends on individual’s fitness levels and concentrates on relaxation
Strength
- Fixed or free weight training
- Muscles are toned and strengthened using weights, dyna-bands, swiss balls, medicine balls and bodybars.
- Programmes are based on individuals and include basic set, circuit training, Berber System and set system pyramid.
Flexibility
- A post-workout stretch with 30 seconds of stretching to all the major muscle groups used during exercise. Plus concentrating on relaxation
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