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Warm up, eat right

Exercise on the stationary bike for five to ten minutes and then perform specific movements (without resistance) such as front raises, shoulder abduction, pressdowns, shrugs, etc., to thoroughly warm up the muscles and joints before every workout.

Develop the mind-muscle link and feel the movement work the target muscle. Those who have a history of heart disease in their family should perform a cool down after workouts.

Work on the stationary bike at a very moderate pace for a few minutes and then sit and relax for some minutes.

Eat complete proteins such as egg whites, skimmed milk, chicken breast and fish. Get a moderate amount of slow releasing carbohydrates from vegetables, wheat and oats. Avoid sugar and too much oil. Eat a piece of fruit, preferably after the workout.

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