Rules for performance of exercises

Cases studies Aims of the exercises Rules for performance of exercises Recommendations and precaution Sessions, series, repetitions and intervals Time management of exercise sessions Rules for abdominal exercises Rules for paravertebral exercises Abdominal exercises Dorsal-lumbar exercises Cervical-dorsal exercises Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Ischio-tibial stretches

Time management

The first exercise sessions shall be performed twice a week, on non-consecutive days. For example, on Mondays and Thursdays.

As your physical fitness improves, you will be able to perform three sessions a week with an interval of at least one day in between. For instance, on Mondays, Wednesdays and Fridays.

When your physical fitness is good, you may go on to perform four weekly sessions, organized in two groups of two consecutive days separated by days of rest. For instance, Mondays, Tuesdays, Thursdays and Fridays.

When your physical fitness becomes very good, you may perform five sessions a week, organized in two groups of three and two consecutive days, separated by a day of rest. For example, Monday/Tuesday/Wednesday, Friday/Saturday.

You do not need to hurry to reach these stages. One month may be an adequate period of time to modify the content of the sessions or the frequency thereof.

Stretching Stretching is an exception with regard to the frequency with which it may be performed, as it is designed to relax previously contracted musculature, or to stretch that which has been shortened, and is not intended to make muscles work in an intensive way. For this reason, you may stretch seven days a week or even more than once a day, particularly when you are forced for a lengthy period of time to adopt postures which are unsuitable or which affect the overload (such as driving, typing at a keyboard, etc.).