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Exercise Library

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The exercises illustrated throughout the website target different areas of your body. All the exercises have been carefully chosen so that they can be undertaken at home. Before taking part in any exercise programme it is advisable that you undertake a brief screening questionnaire or visit you local health professional. Also see our our A-Z list of all our exercises.

 


dumbell ex

   Chest
   Back
  • Shoulders
   Arms
   Legs
   Abdominals

 
pilates main 
  Principles
  • Neutral Spine
  • Beginners Exercises

  • Intermediate Exercises

  • Advanced Exercises
  • Exercise on the ball
 


 










 
 

 fitball main      
   Chest
  • Back
  • Shoulders
   Arms
   Legs
   Abdominals
 

 

 hamstring main
  • Chest
   Back
   Shoulders
   Arms
   Legs
   Abdominals


 


 

 

 

 

Remember to always undertake a thorough warm up to ensure that your muscles are warm and the body is prepared for exercise.
 

Each exercise carriers a level of difficulty (LOD) scale that indicates the difficulty of that particular exercise. Those levels consisting of 1-3 are focused around beginners. Levels 4-6 are expected to be performed by individuals who have some experience in exercising. Advanced individuals should be able to cover levels 8-10.

Muscle groups tend to be catergorised into the following: 1) chest, 2) shoulders, 3) arms, 4) back, 5 abdomen, and 6) legs. Specifically, the chest group contains the pectoral muscles, the shoulder group contains the deltoid, rotator cuff, scapular stabilizers and trapezius muscles, the arm group contains the biceps, triceps, and forearm muscles, the back group contains the latissimus dorsi of the upper back and the erector muscles of the lower back, the abdomen group contains the rectus abdominis, oblique, and intercostals muscles, and the leg group contains the hip (gluteals), thigh (quadriceps), and hamstring muscles.

The general rule of thumb is to try and incorporate all six of these muscle groups into a strength training program. When incorporating strength exercises into your workout you should ideally aim to perform one to two exercises per muscle group.

The American College of Sports Medicine (ACSM) is reknown for providing recommendations on how much and the type of exercise we should do to maintain good health based on evidenced based research

Current guidelines suggest that the individuals start with one set of each exercise and, depending on individual need, possibly progress up to no more than three sets. However, it should be noted that an average of two sets of each exercise would be beneficial for most individuals. To avoid excess fatigue, a two-to-three minute rest period between sets and exercises is recommended. However, some research has also indicated that single-set workouts yield similar benefits to three-set regime.