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Beginner Exercises

Before beginning any type of new physical activity, check with your doctor first to make sure that you get approval to start a new exercise program. You should check first with your doctor if you have heart trouble or have had a heart attack, if you’re over age 50 and are not used to moderate-level physical activity, if you have a family history of heart disease at an early age, if you have experienced pain or a recent injury or if you have any other serious health problem.These simple full-body exercises are recommended for those who are just beginning an exercise regimen and those who are at risk of exercise-induced injury. Start with Group I exercises. Go at your own pace and progress to exercise Groups II and III as your fitness level improves.
Group I Exercises

Group I Exercises

In these exercises, you will use your weight only, with no external resistance. You will perform these exercises sitting down or standing, with no overhead movements. Perform these movements in a slow and controlled manner, holding the muscular contraction for 5 seconds…
Group II Exercises

Group II Exercises

During these exercises, you will continue to use your body weight as the sole source of resistance, but you will start manipulating the position of your body to gain more resistance through gravity.
Group III Exercises

Group III Exercises

These exercises will use weight only as your source of resistance, just as in Group II, but you will further the level of difficulty by using a more advanced body position.
 
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