All of these programmes are very generic and do not take into consideration any specific injuries or medical conditions that you may have. If you do have any concerns then it is advisable to seek medical advice before commencing the fitness programmes; you could even print the programme off that interests you and take it to your doctor and ask if they think it is suitable for you.

The best way to get results is to vary your routine: this will allow your muscles to get more of a challenge and also reduces the risk of injury. Alternating between body parts: lower body one day, upper the next, cardio on another and so on will give your body the boost it needs to gain results. If your body is used to doing the same old exercises then not only is this boring for you, but your muscles will take slower to respond- so add variety in with your routines!

Before you start any workout you must give yourself a proper warm up session, and it must be relevant to the workout you are about to set out to do. For example warming up on the rowing machine is not really going to be beneficial if you are about to do a leg workout; cycling or running would be better. A gentle 5-10mins aerobic exercise helps to stimulate the muscle fibres, making them warm and ready for the work they are about to do, it also helps to gradually increase the heart rate.

Once you have warmed up then you are ready to exercise. When a programme includes the use of dumb bells or resistance machines then try and pick a weight that will allow you to finish the amount of repetitions (reps) specified. If you complete the number of reps quite easily without any effort then you may have the weight too light, so you need to increase the intensity to make the last couple of reps a bit more difficult. Or, if you were unable to complete the number of reps and technique was faltering a little (swinging or lifting lower back) then you need to lower the weight. Never compromise good technique for heavier weights! Also try and do the exercises in the correct order and do not rest in between unless stated. You work the body harder by going from one exercise to the next in a circuit style routine.

Before you begin any exercise program or begin to follow any of the recommendations, advice or other instructions in this website you should first consult your doctor and have a physical examination.The recommendations, advice and instructions contained within this website and email, are in no way intended to replace or to be construed as medical advice and is offered for informational purposes only. Karen Morison offers no warranties or representations regarding the advice, instructions, email advice or any other information contained in this website. Karen Morison is not be liable for any claims, demands, damages, rights of action or causes of action, present or future, arising out of or connected to the use of any of the information contained in this website, including any injuries resulting therefrom.