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

Series,repetitions and intervals

Repetitions are understood to be the number of consecutive times the same movement is repeated. Series (or batches) group together a certain number of repetitions, separated by rest intervals or the performance of different exercises. A session is the group of series - normally of different movements - that are performed in a continuous manner. For instance, a session may include 6 different exercises, where each exercise is comprised of 4 series, with 15 repetitions of each.

The number of repetitions and series, as well as the interval between them may vary in terms of the specific objectives of the programme your physician has designed for your particular case. However, and unless your physician has observed that your muscular base is in good condition and that it is necessary to increase the strength of your musculature more than its resistance, he/she will generally recommend:

- Performance of 3 series of each type of exercise exercise with the number of repetitions you are able to do of each. Doing less than 2 series is practically useless. Some exercise programs require you to do 4 series, instead of 3. As it becomes easier for you to complete the series, increase the number of repetitions in each, but continue to do the same number of series.

- Rest intervals between series, for the length of time it takes to perform one series .For instance, if it takes you 30 seconds to do a first series, you must not rest for more than 30 seconds before performing the next series. It is possible that by the last series your musculature is tired and you are not able to perform the same number of repetitions as in the previous ones. Do not worry if this happens. It is better to do fewer repetitions in the last series than to prolong the rest period between each. You should only increase the rest interval between series if the physician should so indicate for the type of program specifically designed for you. For instance, in programs aiming to increase the strength of your musculature, where very intense series of exercises with few repetitions are performed, the rest interval may increase up to twice the time it takes to do the series.