If you read this text, you are one step closer to feeling better. The ideal execution of online exercises is not an easy task. Writing a 100% effective training program without evaluating the trainee is almost impossible. Despite this fact, exercises in this workout program are science based and effective if performed in a proper way. Before you start practicing, please read the recommendations below.

Before starting any exercise you should warm up. A warm up increases your body temperature and improves muscle elasticity, which reduces the risk of injury.
Try to warm up for at least 5 minutes.
After any workout you should cool down.
Try to relax and stretch some important muscle groups. Training plans include 8 levels of progression. A level is appropriately chosen when you feel an effort (after finishing the entire workout) that you subjectively evaluate as about 70% of your maximum.

Exercising at this level sometimes feels breathless and more difficult to carry on a conversation. After finishing a workout, you should not feel exhausted. If your effort is significantly lower (<60%), choose a more difficult level. If your effort is significantly higher (>80%) and you have difficulties to say more than 4 words in a row and cannot perform the exercises correctly, choose an easier level.

Do not push the limits. Listen to your body. This is especially true for beginners.

Likewise, do not perform any exercises in case of acute pain.
You should not feel pain while performing any type of exercise.
Practice slowly, without jerky movements.
During exercising breath normally and do not hold your breath.
Do not forget to hydrate. While exercising, maintain the mechanism to increase spine stability that you learnt in “theory” section.
If you feel discomfort during some movements or exercises, omit certain ones ( shorten the holding duration or reduce the number of repetitions ).
Do not sacrifice good exercise technique to accomplish more repetitions.
Avoid exercising shortly after getting up, because discs are swollen and the risk of injury is higher.

Most of the exercises are performed only with your own body weight. To achieve higher activity of target muscles, some exercises are performed with a stick and an elastic band. The suggested diameter of the stick should coincide with the neutral position of the lumbar spine. Elastic bands typically come in different colours to indicate what level of resistance they provide.
Start with the easiest and increase its tension (switch colour) when you successfully complete two levels.
If you do not have the equipment, do not worry. You can perform the movements without it or use a wrworkout programed towel to imitate the stick.
Before you start with training plans, it is very important to learn the theoretical background, how to perform the exercises correctly and have good control of your movements. For example, if you start L1 (training plan section), you need to master the exercises from L1 (exercise section) and so on. It is suggested to perform the cycle training 3 times per week on non-consecutive days to obtain basic fitness.
On a day when you do not exercise with the pirate, you can perform low/medium intensity of aerobic activity (cycling, Nordic walking, running,…) or just take a day off training.

To monitor your progress there are several options. You can use a heart rate monitor. The lower the rate during similar training load, the better your aerobic fitness is.
Another option to assess your aerobic fitness is to check your heart rate recovery. You assess the difference between your heart rate at the end of the workout and first minute of the recovery period. The greater the difference, the better your aerobic fitness is.
To assess your trunk stability there also several unexpensive and relatively simple tests as Biering Sorensen (trunk endurance), side plank (trunk endurance), Y-balance test (hip strength), unilateral hip bridge (hip strength and trunk rotational strength), unstable sitting (trunk neuromuscular function). Since trunk stability is affected by several abilities, it is suggested to assess it with multiple tests.

If you have atypical or long-lasting (chronic) pain/injury or illness, consult your doctor before performing any exercises. Regardless of the above mentioned, a medical examination is highly recommended before starting any type of exercise. A medical screening reduces the likelihood of ‘‘at-risk’’ individuals experiencing serious exercise related cardiovascular events.

Exercise is one of the ways to improve the quality of life. In addition to exercise, attention should be paid to adequate sleep, nutrition and mental health. BALANCE is the key!

Train smart😉

I wish you a successful training!