Atlantic Women in Law Enforcement Les Femmes Policiere des Provinces de L'Atlantique

Fitness & Lifestyles

DO’S

• always do a 5 - 10 minute cardiovascular warm up before working out
  
• when doing heavier sets, always do a warm up set prior to beginning a specific exercise
  
• work larger muscle groups to smaller muscle groups
  
• ensure your program emphasizes ALL major muscle groups equally to avoid injuries
  
• remember to work your muscles to “fatigue” in order to see improvements
  
• take 30 - 60 second break in between sets
  
• drink lots of water while you are working out, don’t wait until you are thirsty
  
• technique:

  standing exercises should be done with feet shoulder width apart/ knees slightly bent
  
  breathe out on exertion, breathe in during the easy phase of the exercise
  
  complete all exercises in a slow & controlled motion don’t lock joints
  
  don’t arch your back while working out, always maintain a neutral spine

DON'Ts

• don’t work the same muscle group two days in a row
• don’t do any overhead shoulder work behind your head, keep your hands within your peripheral vision
• don’t ignore any pain, it usually means you are doing an exercise incorrectly

• use large muscle groups that involve a large range of motion
• exercise should be continuous for a minimum of 30 minutes, 3 - 5 times per week
• try to work within your target heart rate zone: (220-age) x 70 - 85%