15
FITNESS TIPS & TECHNIQUES
VISIT:
www.trojanhealth.co.za
for equipment choices and exercise programs
AEROBIC EXERCISE
Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs.
Aerobic exercise improves the fitness of your lungs and heart − your body’s most important muscle. Aerobic
exercise fitness is promoted by any activity that uses your large muscles (arms, legs, or buttocks, for
example). Your heart beats quickly and you breathe deeply. An aerobic exercise should form part of your
entire exercise routine.
WEIGHT TRAINING
Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store,
weight training is an essential part of the exercise routine process. Weight training helps tone, build and
strengthen muscle. If you are working above your target zone, you may want to do a lesser amount of reps.
Always consult your physician before beginning any exercise program.
MUSCLE CHART
The exercise routine that is performed when using the Trojan Sit up 100 bench will develop the upper body
as well as condition the circulatory system and provide a good aerobic workout. These muscle groups are
highlighted on the muscle chart below.
Trapezius
Posterior
Tricep
Latissimus Dorsi
Gluteals
Hamstrings
Gastrocnemius
Trapezius
Anterior
Pectoralis Major
Serratus Anterior
Biceps
Abdominal
Sartorius
Quadriceps
Tibialis
