Here is a basic gym programme if you have never used the gym or been at the Remuera Rackets Club Gym. As a disclaimer, this is a very basic programme that is put up free of charge as a guideline for those who are novices to strength training, if you want to do things more safely then contact the Personal Trainer (Steve) at the gym for a more thorough programme and also to highlight how each of these exercises should be completed. Do not use weights that are excessively difficult when starting out on a training programme, always work within your capabilities and progress slowly.
I have always recommended that you never go straight into strenuous resistance exercises without warming the body up, which means activating the respiration (breathing heavily) and getting the blood flowing throughout the body (this is for the provision of nutrients to the muscle and the removal of waste products). So to that end always start upstairs by utilising one of the pieces of cardio machinery for approximately 10 minutes.
Stationary Bike 10 Mins at a medium resistance (enough to get you sweating after 10 mins)
Leg Press – 3 x 15 repetitions
Leg Curl – 3 x 15 repetitions
Chest Press – 3 x 15 repetitions
Lateral Pulldowns – 3 x 15 repetitions
Low Row – 3 x 15 repetitions
Cable Bicep Curls – 3 x 15 repetitions
Box Tricep Dips – 3 x 20 repetitions
Basic Sit ups x 20 ) Do both of these 3 times through
Plank for 20 secs )
Do some basic stretching of legs and upperbody to maintain joint and muscle flexibility.