Birmingham News
Try one of these two training programmes to keep you moving. As with all exercise, if you have any medical conditions, have any doubts as to your health or feel any pain when doing these exercises, speak to your GP before starting. If you need more help or advice please do not hesitate to call us on 0121 472 5887.
Answer these questions:
- Is your BMI (test 1) over 35? If so speak to your GP before exercising.
- Was your BMI between 30-35? If 'Yes', do the Beginner's programme.
- Was your BMI below 30 and did you get average or good scores in both of the other tests? If 'Yes' do the Improver's Programme. If 'No', do the Beginner's Programme.
- Was your BMI below 30 and did you get excellent scores in both of the other tests? If 'Yes' then you probably need a specialist programme from At Home Fitness. Give us a call for more information.
Beginner's Programme
- Go for a brisk walk for 15 minutes. If you are not a little out of breath when walking, or feeling warm, add in a slow jog for 30 seconds every three minutes.
- Then complete the Beginner's Exercises, doing 10 repetitions of each exercise. Once you can do this comfortably, do two sets of ten repetitions on each exercise.
- Finally stretch all your muscles gently.
Download / View Beginner's Programme
Improver's Programme
- Go for a gentle jog for 15 minutes. If you need to stop and walk at any point, do so until you have got your breath back, then run again. If this is too easy, run as fast as you can for 15 seconds every two minutes.
- Then do the Improver's Exercises. You should aim for two sets of 15 repetitions for each exercise.
- Finally stretch all your muscles.
Download / View Improver's Programme
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Bodyweight Exercises (pdf format)
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