Basic Exercise Guidelines

  • Proper Posture. Your spine has a natural curvature that you want to support while exercising. Using proper posture, which decreases the risk of injury, includes:
    • keeping your back straight and chest out
    • bringing your shoulders and head back


  • Use Full Range of Motion. Range of motion is the movement between the start position of an exercise to the end position. Everyone’s range of motion varies depending on their level of flexibility. When performing an exercise use as much range of motion as comfortably possible while maintaining proper posture.


  • Slow and Controlled Movements. This primarily applies to weight bearing exercises that have added resistance such as dumbbells. A good rule of thumb is two seconds throughout the full range of motion. Avoid fast, ballistic movements which can increase the risk of injury.


  • Breathe! The proper breathing technique when exercising is to breathe in when moving from the start position to the end position and breathe out when returning back to the original start position which is when you are exerting force or effort. Because muscles require oxygen to function optimally, holding your breath causes them to fatigue faster.


Consult your physician prior to starting this or any other fitness program, particularly if you have and/or have a family history of high blood pressure or heart disease. If you have experienced chest pain in the past or have any medical condition that could be made worse by engaging with a fitness program, consult with your physician prior to starting.

Do not start the Shuichi Take Fitness workout program if your physician advises against it.

The Shuichi Take Fitness workout program can be physically demanding, particularly for someone who is currently not physically active. If you have a history of any knee, shoulder, neck, back or spinal injuries you should obtain medical clearance from your physician prior to participating in the Shuichi Take Fitness workout program.

If at any time during your workout you feel discomfort, light-headedness, nausea, chest pain or have difficulty breathing, stop exercising immediately. Contact your physician or, in case of an emergency, call 911.

The user assumes all risk of injury.

Exercise Demo List

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