Whagaa Software Inc.

Before you begin any exercise program, there are several fitness concepts that you should be familiar with.  The next several paragraphs cover many of them.

Vigorous exercise involves minimal health risks for persons in good health or those following a doctor's advice.  According to the President's Council on Physical Fitness and Sports, if you're under 35 and in good health, you may not need to see a doctor before beginning an exercise program. But if you are over 35 and have been inactive for several years, you should consult your physician who may or may not recommend a graded exercise test. Other conditions that indicate a need for medical clearance are: high blood pressure, heart trouble, family history of early stroke or heart attack deaths, frequent dizzy spells, extreme breathlessness after mild exertion, arthritis or other bone problems, severe muscular, ligament or tendon problems, other known or suspected disease.  If you feel ill or uncomfortable as a result of exercise, discontinue immediately and consult your doctor.

It’s a good idea to warm up for at least five minutes before you begin your exercise.  This will increase blood flow, get your body ready for exercise, reduce the risk of injury and help you to train safely. Some recommended forms of warm up include light work on a treadmill, elliptical machine or recumbent bike.  When outdoors, you can begin with a mild jog or bike ride on a flat surface.  After exercise, you should cool down and stretch all muscles that have been worked. 

It is important to receive proper instructions when using fitness equipment the first time. When working with weights, be sure to have a spotter or workout partner in case you need their help.  Always use a weight that is challenging, yet allows you to safely complete the intended number of sets.

When using the suggested routines within the GoLearn Fitness program, you should perform the workouts in the order that they are presented using the suggested number of repetitions and sets. When you are following your own program (not using one of the suggested routines) you will typically complete 1-3 sets per exercise.  To determine a good number of reps for you, start with a weight that is challenging enough to be difficult but not impossible to complete the suggested number of reps. For example if you find it easy to do 15 reps with a certain weight then try increasing the weight slightly. If it is too difficult to complete the 15 reps, then decrease the weight slightly.

It is a good idea to give yourself a one-minute rest between sets so your muscles recover enough to complete the remaining sets. If you need more than one minute to recover, go ahead and take it.  Do not rest too long or you’ll waste time and risk not completing the whole workout. If, instead, you feel that you are recovered well before one-minute has passed, you should consider gradually increasing the amount of weight you are using.