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A training towel is needed at all times Drink plenty of water during and after exercise. Small sips at regular intervals. If you feel faint or dizzy, stop exercising. See one of our trainers if you have any queries or problems. CARDIOVASCULAR Include equipment, level, speed and time Exercise Sets Reps Weight No WEIGHT TRAINING CIRCUIT TRAINING TRAINING TIPS! Good technique before you increase your weights. Move weights slowly and in control. Brace abs at all times. Shoulders back and down. Open up the chest to maintain good posture. Increase weights as they become easier. Increase levels and time gradually on treadmill, bike and X-trainer as your fitness level rises. Breathe out on exertion Cool down for 5-10mins on any piece of cardio equipment, maintaining an easy pace. For more personalized training and faster results, ask us about Personal Training. VISIT DATES / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / STRETCHES You should always be warm before stretching All stretches should be held still No bouncing. After your workout, hold all stretches for at least 30 seconds. For maintaining FLEXIBILITY, at least 3 times a week is recommended. Shoulder Hip Flexor H&F Program Card March 2010 Version 1 0 04DD "$h ,9"D "0B $h ,9"D "   0E "0$h ,9"D ""   00(8Pd|   "PS   PS   "0    No WEIGHT TRAINING CIRCUIT TRAINING TRAINING TIPS! Good technique before you increase your weights. 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