The original FIRM Studio opened in 1979 in North Carolina and later expanded its reach by offering videos and selling more than 10 million workout programs. The FIRM utilizes a system of cardio integrated with weights called synergy training, which the FIRM claims can provide results in 10 workouts or less. According to the FIRM website, this type of training is highly effective because it varies the intensity level for interval-type training benefits, alternates between upper and lower body moves and uses variable resistance.
Get Doctor's Permission
Although exercise is a crucial component to health, it has risks. Exercise strains muscles including the heart, so check with your doctor before starting or changing your workout program. She can advise you on exercises you need to avoid or modify, as well as signs you need to watch for that could indicate a problem.
TransFIRMation System
The FIRM website recommends the FIRM Transformation System for both beginners and advanced exercisers. The system includes several workout DVDs, adjustable hand weights, diet plan, nutritional supplements, 30-day access to its online FIRM Believers club and a success guide. According to the FIRM, this program offers simple but effective moves, a steady pace and cuing to ensure proper form, making it ideal for all fitness levels -- including beginners.
Ease Into Exercise
Beginners in particular must take their time when starting a new exercise program including the FIRM. Starting with too much intensity can lead to injury and burnout. The FIRM provides examples of varies levels of exercise. Follow the person designated as the one who's doing modified moves. As you get stronger and more fit, you can increase the intensity of the workout.
Don't Use Weights
The FIRM is known for adding weights to its workouts, but weights are not required and may make the workout too intense for beginning exercisers. In fact, the FIRM website recommends that beginners don't use weights during the first three to five workouts. Once you know the moves without weights, add low weights and use them only if you can perform the move smoothly with correct form. The FIRM provides adjustable weights that can be increased as strength improves.
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