Exercise Guide



If you feel pain, dizziness or shortness of breath at any time during any of the exercises or use of other equipment at this website, you should STOP exercising & consult your physician.

Alert gym staff if assistance is needed.


Tips For Success

The drop out rate in exercise is between 30-70 percent. Anticipate the obstacles with some strategies listed below. See Six Steps for Achieving Exercise Success.

Sticking To It

This article, brought to you by http://www.fitnessonline.com

Guidelines for Success

By Jim Langley

One of my heroes is British runner Ron Hill. When I was running cross-country in high school I watched Hill win the Boston Marathon clad in Union Jack-decorated clothing. His performance and flamboyance were inspirational to me. But what most amazed me and what motivates me to this day is his amazing dedication.
Ron Hill has run every day since 1964! Imagine: Sick with fever; on business trips; when kids were born; while depressed; no matter how legitimate the distraction, he's true to his commitment and gets in his workout.
Obviously, Hill is an exceptional individual with an incredible work ethic that not all can emulate. You can however, use his extraordinary example of commitment to motivate yourself when life topples your well-laid exercise plans. To help, we've compiled some important guidelines. Keep these in mind when a crazy schedule or predicament tempts you to give up on your fitness goals.
Be Selfish
You deserve the exercise you scheduled-stick with your plan no matter what. Don't hesitate to be direct and tell people that exercise is a priority to you, one of the few things you do for yourself, and you're going to fit it in even if it means giving something else up. Expel any guilty feelings by remembering that without exercise you'll feel a lot different about yourself and might even act different-many people do.
Be Stubborn

Once a week, or at least every evening, plan how to fit your workout in the following day and do your darndest to make it work. Then, don't let setbacks stifle your urge to train. For example, if a sudden business meeting uses up the lunch hour you slated for a workout, when you get home, hit the trail, gym, or road before dinner. Or an hour after dinner, slip out for your workout. If you decide that nothing will deter you from your plan, you can always find a way. And every time you beat the odds you'll feel great.

Be Flexible
Think of surprises as opportunities and you'll be able to handle schedule problems. If you plan a long bike ride for Wednesday morning before work and you oversleep, don't get upset. Instead, reason that you probably needed the rest and try to fit in a short ride before work, during the day, or in the evening. Or maybe just take a long walk at lunch. Remember that you can always adjust workouts later in the week if necessary. This flexibility will help reduce the stress level and you'll feel less pressure attaining fitness goals.
Be Resourceful
It may take ingenuity to stick to your plan. Maybe you'll need to squeeze in a workout by walking, running, or biking to work or home. Traveling on business? Try booking rooms in hotels with gym facilities. Or you might improvise like Thomas Prehn, a champion cyclist who travels to Japan frequently. Because he's in meetings most of the day, Prehn found it impossible to train on these trips-until he had the idea of traveling with a Bike Friday folding bike and an indoor training stand. The trainer and the Bike Friday fit in the same suitcase so when Thomas reaches his hotel he combines the bike and trainer to create an exercise bike he can use in his own room. Now there's a resourceful guy.
Be Determined
To help remain motivated and get your workouts in, it'll help to focus on your goals. If you're determined to accomplish them, you'll find ways to do what needs doing. Every time you feel things getting out of control, think about what you're working up to, key on how great it will be if you can reach your goal, and you'll find yourself motivated and more determined than ever to do what it takes to stay on track.
Be Prepared
One big part of successfully reaching a goal is to expect problems and have solutions in mind. Many athletes have short but high quality workouts in the hopper that they can squeeze in when the actual planned training falls through. Sure, they don't get the same result but having an alternative plan helps reduce stress and even a different workout is far better than skipping one.

 This article is brought to you by Asimba, Inc.
 Copyright 1999 Asimba, Inc. All rights reserved.

Six Steps To Achieving Your Exercise Goals

1. Schedule it - If it's not on your schedule, it's too easy to conveniently "forget".
2. Create a goal - Goals get us over the hurdle on those "down" days when we' rather skip. Break long-term goals into short-term goals. If you have trouble seeing yourself jogging 3 miles, start with one, then add on in small increments. Starting is over half the battle.

3. Visualize Reaching Your Goal - All the major athletes do this one because they know that it's hard to become what you can't envision.

4. Track your progress - Maybe it's an exercise journal, maybe it's taking measurements. Somehow let yourself see the improvement when it starts showing up.

5. Get support - Whether it's a friend, a spouse, or a fitness club, give yourself some support for those times when you need a little external nudging. It's helpful to tell friends and family what your going for and to encourage you.

Motivate yourself with both intrinsic and extrinsic things such as:
  • Talking to yourself positively
  • Rewards after reaching goals
  • Buying a good workout outfit
  • Exercising in a variety of ways, especially ones you like
  • Get ahold of some good music and headset