Why Weights?(cont.)

Getting Started

Before you begin the Geri-Fit^® exercise program, you need to learn the BFCTVD principles.

Let's start with B - breathing. It is extremely important that you continue to breathe while exercising. The general rule is to exhale on the exertion part of the weight training movement. Proper breathing ensures that adequate oxygen is being supplied to your blood stream while you are exercising, providing enhanced cardiovascular conditioning and maximum muscular development.

Next is F - form. Without proper form, you are dramatically decreasing the effectiveness of the exercises and are inviting an injury. Proper form begins with proper instruction. In the Geri-Fit^® exercise program, you are taught only nationally-accepted exercises by a Certified Weight Trainer.

C - concentration, involves muscle isolation. You need to concentrate on isolating the muscle group you are working on. You will soon to learn to recognize the different muscles and focus on them individually in order to obtain maximum results.

T-technique, is the way you perform an exercise. Good technique goes hand-in-hand with form.

V - visualization. An important part of looking the way you want is to visualize yourself looking that way. Create the perfect body in your mind and remind yourself that your are getting one step closer to your goal each time you work out.

The final, and most important principle, D, stands for discipline. Discipline means that you will make an appointment with yourself and religiously do your Geri-Fit^® exercises .

Accommodating All Fitness Levels

In the Geri-Fit^® class, you are encouraged to work out at your own pace. It is very easy to decrease the intensity of the program in the following ways:

• Use lighter dumbbells.
• Perform half-repetitions with no weights.
• Perform 8 or 10 repetitions instead of 12 or 15.
• Sit out a set when you feel like you need to rest.

Conversely, you can increase the intensity of the workout by using heavier weights, performing up to 15 repetitions and/or marching in place between sets.

Tips from your Trainer

Weight training should be done a minimum of two days per week and a maximum of three. Because weight training is so efficient, your muscles must have 48-hours to fully recover before being worked again.

Do all of the exercises in a slow, controlled manner. There should be no sudden acceleration of the movement and you should try to keep constant tension on the muscle you are working.

The Day After

For many people who are new to weight training, the day after the first few workouts can be very uncomfortable. Your muscles, especially your legs, will be very sore and movements like walking up stairs will seem impossible. This is a normal reaction. Take some aspirin, stretch several times during the next few days and get back to class. The muscle soreness will completely go away after the second or third workout - if you stick with the program!