In this section of the site is an online work-out programme including videos of exercises and stretched. Many of you will already be working out and exercising so you won't need all of what follows. If that is the case, use the Article Index on the right to go straight to The Workouts or Workout à la Carte.
However, for the benefit of those people who are starting to work out, here are some basic principles, and a guide for using this section and these exercises.
The very first thing that we need to say, in BIG, UNDERLINED, BOLD CAPITALS is this:-
YOU ARE NOT WORKING UNDER THE SUPERVISION OF A TRAINER, YOU ARE YOUR OWN TRAINER.
YOU ARE RESPONSIBLE FOR YOUR OWN SAFETY.
SGSC CANNOT TAKE ANY RESPONSIBILITY FOR ACCIDENT, INJURY OR ANY MISHAP OF ANY KIND THAT MAY BEFALL YOU EITHER WHILE DOING THESE EXERCISES OR AFTER EXERCISING, PERHAPS AS A RESULT OF DOING TOO MUCH TOO QUICKLY.
If you are starting to exercise after a long period of no exercise there are several rules to follow:-
1. Start at a low level, and build up gradually.
2. Don't expect results too quickly. After years of 'neglect' you will need a certain amount of time working out before you feel the benefit; however within 8 weeks you should begin to see results. And as long as you're doing it, there will be an immediate mental and emotional benefit from knowing that you are doing something yourself for your own health and fitness. No one can do this for you. They can help, but ultimately only you can put in the work required; equally no one can take the credit for it either and the feeling you get from committing to the training - and commitment is needed - is an immediate benefit.
3. Expect to be more tired initially. Resting after exercise is an important component of an exercise routine. We aim for you to build yourselves up by you pushing yourselves a little way beyond your current capacity, and the rest your body requires after each session in order to re-build itself is an important part of the whole process.
4. Very important!. When you train yourself you must work on all parts of your body. There is a tendency to work only, or largely, on the areas of your body that are already strong and therefore easier to work on and get results on. Unfortunately, an unwanted result of this will be a more pronounced, relative weakness in the underworked areas making them more prone to injury. The saying "a chain is only as strong as its weakest link" is extremely applicable in this case.
5. It is very important that at every point you avoid using weights that are too heavy. There is a tendency to use the heaviest weight you can manage in order to impress yourself or your friends. Don't do it, it won't help. Push yourself slightly beyond what is comfortable, but not overly. Better to work with a lighter weight with which you can perform the exercise correctly and which will develop the correct muscles rather than a heavier weight which you can only manage by jerking your body to help you lift it. This won't do you any good, and may do harm. Move on to heavier weights as your strength increases.
Now that that's out of the way, we can begin.