BS7 Sports & Fitness Club - Exercise Programmes
Weight loss Program
A weight loss program is best tailored to the individual, however to get started here is a basic beginners program:
30 minutes Cardiovascular Exercise:
- Treadmill at 60% effort for 15 minutes - for example brisk walking at a speed of about 5.5 – 6kmh on an incline of 5%.
- Bike for 15 minutes – at a speed of 70-80rpm on level 4-5
Make sure you check your heart rate at regular intervals.
For Example:
Seated Leg Press 15 reps
Chest Press 15 reps
Squats (free weights) 15 reps
Shoulder Press 15 reps
Leg Extensions 15 reps
Rowing 15 reps
Triceps Press 15 reps
Follow the cardiovascular workout with a circuit of weights on the machines using all the major parts of the body.
For Example:
Complete the workout with some abdominal work using the ball.
Finally make sure the workout is finished off by stretching the key muscles and holding for 20 Seconds
This is only an example of what a beginner’s exercise program could include. If you would like a specific program and diet plan made out for you, please see one of BS7’s instructors who will be happy to help and advise you on a full 6 week progression plan.
Jules