• to increase or maintain muscle fitness & muscular balance
• to build confidence and self esteem
• to help condition and change body shape - decrease fat
• to help improve bone density (strengthen bones)
• please note you will not get big bulky muscles using the light weights described in this program but you will become conditioned and look terrific!

Conditioning is for everyone

• young and old
• women and men
• fit and unfit
• high performance or recreational athletes
  
  
• everyone can benefit by using weights in their exercise programs
• your choice of program depends on what you are trying to achieve.
• It varies from very light weights (for muscle shaping, body toning and endurance)
• to very heavy weights (for muscle size and strength)
• working out with weights is nothing to be afraid of if you follow the correct guidelines

Remember

• to assist weight management you must combine this weights program with sensible eating and include walking, jogging, cycling or swimming as part of your daily exercise program

You will require

• as little as 2 books, 2 soup cans, 2 bricks, 2 light dumbells or fill 2 x 500ml plastic softdrink bottles with sand
• a tracksuit, or gym gear - always wear shoes
• elastic exercise band

A medical examination is essential prior to commencement of a weights program for those who are over 35 years of age, have been inactive or have a known medical condition - e.g. Heart Problems, Asthma if you have an injury consult your doctor or physiotherapist before beginning.

Using heavy weights can be dangerous

• begin with light weights and
• follow these safety guidelines
  
  
• follow correct technique at all times, take care of your back !!
• maintain good posture
  - unlock your knees ,
  - keep feet apart, head up, chin in
• always remember to breathe out on exertion
  - never hold your breath
• on all arm exercises keep shoulders down and back
• on all exercises tighten stomach muscles and squeeze buttocks
• control the weights - control them throughout the entire range of movement
• don't allow them to fall and hit the ground or crash down on top of other equipment
• young children ( under 15yrs. ) should never lift heavy weights
• stick to the small weights circuit and exercises using their own body weight
• progress slowly never attempt to lift heavier weights than you are capable of lifting
• if you're a beginner allow one day of rest in between workouts
• if using heavier weights use a buddy system - work with a partner (a spotter) and consider wearing safety equipment - gloves and a weight belt, always wear shoes
  

• pedal an exercise bike for 3 - 5 mins or
• do a 2 - 3 minute jog ( on a grassed surface if available ) to raise a light sweat
• skip for 2 - 3 minutes

stretch

• each muscle 3-4 stretches for 10-20 seconds and DO NOT BOUNCE
• gently and slowly, keep breathing
• to the point of tension NEVER PAIN
• entire stretching session should take 5 - 15 minutes

for a complete list of stretches refer to SPORTS MEDICINE AUSTRALIA'S "WARM UP & stretching brochurel"
( Available from your local National Pharmacies store )

WHY?

• to help remove muscle waste products
• to enable you to compete again at the same level within a short period of time
• to prevent post exercise soreness (stiff muscles)

HOW ?

• do a 2 - 3 minute light jog immediately after weight sessions or 10 - 20 mins of swimming
• then 5 - 10 minutes of stretching

• we have focused on the use of dumbells in this program
• you may now wish to begin a heavier weights program
• when using heavy weights the techniques in most cases are exactly the same £ remember to always consider the safety guidelines and use a spotter
• for further information regarding heavy weights contact Sports Medicine Australia or your local gym
• generally to increase strength and size - increase the weight and limit the number of reps to 10 -12

• review the diagrams on page 5 & 6 (overleaf)
• always unlock your knees when exercising
• breathe out when performing the lift ( as shown in black )
• breathe in when returning weight to starting position ( shown in white )
• between each session allow at least one day of rest only then progress to the next session
• continue at your own pace ( use the following table below as an example only )
• exercises to be completed in consecutive order 1 - 24 (as shown on pages 5 & 6)

Exercising Using Own Body Weight