Getting Ready for a Workout!
AHM - Registration - Health Form
Images from Bussleton, WA (Auz).


Leg Stretches:
1. Back of Thigh (Hamstrings),  2. Thigh (Quadriceps),  3. Back of shin (Calf).

Teaching Points:
1.  Supporting hands on thigh, not on knee. 
2.  Soft supporting knee (not locked), knees close together.
3.  Leading knee above centre of foot, rear foot fully on ground.
Feet pointing forwards.

NOTE: Abs in, Shoulders back, relax into the stretch. 


Arm Stretches:
1. Chest (Pectoral),  2. Shoulder (Deltoid),  3. Upper back (Trapezius).

Teaching Points:
1.  Arms horizontally back, once, twice then hold. ** Arm & Calf stretch **
2.  Arm horizontal across chest, apply gentle pressure on tricep with other hand.
3.  Link fingers, palms forward, head look down. ** Upper back & Calf stretch **

NOTE: Abs in, relax into the stretch.


DPSL: Dips, Press-ups, Squats & Lunges - use Youtube for visual
Dips: FEET should be shoulders width apart with feet on the floor about half the leg extension away (1/2 metre).  To make this harder, take your feet further out gradually toward the full leg extension. HANDS should be shoulders width apart on the edge of a bench or wall. The higher the edge is, the easier it is to do the dip. ELBOWs should be soft and not locked, gently and at your own pace lower yourself - but always remain in control of you body weight, then extend your arms to return to the original position. Abs in, shoulders back, looking forwards.  5 reps, 2 - 3 sets, build up to 10 reps over a couple of weeks.

Press-ups: FEET should be shoulders width apart with feet on the floor and legs fully extended. HANDS should be shoulder width apart on the edge of a bench or wall, the higher the edge is, the easier it is to do the press-up. ELBOWs should be soft and not locked, gently and at your own pace lower your chest towards your hand - but always remain in control of you body weight, then extend your arms to return to the original position. Abs in, back straight, looking to hands or forwards.  5 reps, 2 - 3 sets, build up to 10 reps over a couple of weeks.

Squats: FEET should be shoulders width apart with feet flat on the the floor and legs fully extended.  KNEEs should be soft and not locked, gently and at your own pace lower / squat to 20% down - but always remain in control of you body weight, then extend your legs to return to the original position. Abs in, back straight, looking forwards. 5 reps, 2 - 3 sets, build up to 10 reps over a couple of weeks.

Lunges: Left leg / foot forward - straight but not locked, with foot flat on the floor.  Right leg back but only ball of the foot on the floor.   Hands on hips or horizontally out wide for balance.   Bend forward with left knee bending forwards but no further than the centre of the left foot, the right knee is now tending downwards gently and always remain in control of you body weight. Now return upwards to the original position. Abs in, back straight, looking forwards. 5 reps, 2 - 3 sets, build up to 10 reps over a couple of weeks.

If you are already fit and active increase the reps accordingly.

Images from Bussleton Beach, Western Australia - Feb-09
McCabe warming down after the 4Km open sea swim annual challenge - 1,200 competitors this year!

  EVER WANTED TO BE FITTER?
Register Here!

WHAT DO I NEED TO DO?

· Had a check-up recently? If not, let your GP know what you intend to do.
· To be able to walk 45-mins at ease.
· Wear comfortable leisure clothes & trainers
· Fill in a health form (PAR-Q),
* e-mail:  
info@ AHM-Go.com (see PAR-Q questions below).

'Community Focused' groups are for like-minded walkers, powerwalkers and joggers.  See the 'Gateway to AHM' for more information.  These are routine led groups rather than teacher or instructor led - this empowers you to be part of the Group and arrange events for your community!

COPY THIS SECTION, complete the self assessment question and email back to AHM-Go!  Its that EASY!  It can also be brought along to the session if you are printing it for someone else.  Email or Call AHM to find out what location the instructor will be at. 

PAR-Q Registration / Health Form
Do you want to powerwalk, easy jog, or a bit of both?..............................................................

Which AHM Fitness Group or Event?.........................................................

Name:........................................            Tel/Mob:............................      Signature:...........................


o YES – NO: Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
o YES – NO: Do you feel pain in your chest when you do physical activity?
o YES – NO: In the past month, have you had chest pain when you were not doing physical activity?
o YES – NO: Do you lose your balance because of dizziness or do you ever lose consciousness?

o YES – NO: Do you have a joint of bone problem e.g. back, knee or hip, that could be made worse by a change in your physical activity?
o YES – NO: Is your doctor currently prescribing drugs e.g. water pills, for your blood pressure or heart condition?
o YES – NO: Do you know of any other reason why you should not do physical activity?

If you answer YES to one or more questions above you will need to consult your doctor before you start. If your doctor is aware of one or more of the above issues but has recommended ‘Low Impact Cardio’ exercise or you have answered NO honestly then you may start:                                               

Age:............................................             Diabetes / Asthma / other:...............................................  

Address:..............................................................................................................................................

Where did you hear about AHM?....................................................................................................

Occupation / Background.........................................................................................

Disclaimer: AHM accepts no responsibility for loss or injury associated with any of the exercise groups, whether directly, indirectly, through environmental / terrain / weather conditions or via a third party. As a responsible person, you must respect others / the environment and third parties around you too. AHM is about having FUN and getting fit at the same time!

END OF COPY SECTION
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General Tips to exercise:


1.  Initial warm-up (Mobility)
Introduce some non jerking and gentle mobility from the toes to your neck.  Ankle circles, knee raises, hip circles, arm circles, shoulder shrugs, then finally with your head gently side to side.  Start at a walking pace for a minute or so and increase the pace with longer strides for an equal amount of time or more depending on your purpose; some may wish to introduce a very easy jog at this point.
Why?  Because the mobility gets your joints ready with a marginal increase in your CV. The initial walk will further slightly increases your heart rate but also warms up your muscles, tendons along with your joints too (Synovial Joints & fluid).

2. Initial Stretch
Once you feel slightly warmed up, now is the time to gently stretch your muscles - but for no longer that around 10 seconds.  There are a number of sites on the internet for reference, start from the feet and work upto your head.
This initial stretch allows for the muscles to be prepared for more demand, but also allows the heart rate to reduce before it is taken to the next level.  Remember, your GP will advise you on the intensity you should aim for if you are returning back to exercise.

3. Main Component - CV: Power Walking or 10% Jogging?
As you start to walk again increasing to a slightly brisk Walk (Level 1), maintain this for another 2~3 minutes until you increase the rate to a brisk walk (level 2).  If you wish to start jogging, firstly maintain the same pace as the level 2 Power Walkers then increase to a 10% jog and increase at your needs.. 
It is very refreshing to jog at the same pace even of a person who is just walking - try it!

Some will maintain this pace for the duration of the exercise, but others may vary the pace between a level 1 & 2 Power Walk or a jog/run.  This is your time, and its about you and no one else, so move at your pace!. 

4.  Warm Down
If you have been jogging or at a Level 2 Power Walk, reduce it down to a level 1 for the final couple of minutes to relax your muscles, tendons and heart rate.

5.  Stretch Down
This time the muscles can be stretched between 20 seconds (Maintenance) & 30 seconds (Developmental). 

If you are starting an AHM 'Community Focused' session, find out when the trainer will be next in your park or the closest park so you can be taken through the routine.  Otherwise, pop along to one of the 'Low Cost' sessions for clear examples.

Who are the typical members?
o Individuals who want to get fitter.
o The need to lose weight for your goal or a wedding.
o Alleviate an illness such as asthma, diabetes.
o MS, in remission
o pre / postnatal
o To tone your body up
o But, we also have distance runners who want an easy session and can help to aspire others!