Zoom User guide
The sessions will become active at 5pm, with an aim to start each session at 5:30pm
When the class is due to start please ensure your screen is set to speaker view – this
will ensure that the instructor (speaker) remains on the large screen for ease of
The instructor will then mute all other users – this will mean that you can hear the
instructor but the instructor will not be able to hear you or any other user. This is to
ensure they remain on the large screen.
The instructor will not play any music during the sessions to ensure you can hear
their instructions clearly – however feel free to play your own music, as other users
will not hear this.
At the end of the session the instructor will unmute all users.
Health and Safety
Always keep feet moving
Use RPE scale to check effort between 11 – 14
During warm-up start at 10 by the end should be at 14 on the RPE scale.
Include stretches before and after exercise.
Make sure you have taken your medication
Make sure that you have eaten at least 40 minutes before you exercise
Keep hydrated, dehydration can reduce blood pressure
Wear appropriate shoes and clothing
Always warm-up before exercise and cool down afterwards
Never exercise in pain, discomfort is fine
Breathe correctly with movement, exhale no harder part inhale on the easier part
Avoid exercising when you are acutely ill, including when suffering from a cold or flu.
Muscle or joint pain that does not dissipate with rest. Stop exercising
Trouble breathing or excessive shortness of breath. Stop exercising
Light-headedness, dizziness, or new difficulty balancing stop exercising
Chest pain or pressure. Stop exercising
Put some uplifting music on
Exercise together with family
Pick a structure time and day to perform each week.
Record your session using the sheet and add in RPE
Once RPE scale gets to 12 and below, increase workload
No weight use tins or water bottles, can fill these for more weight as you get stronger
Give yourself a reward for all the effort you have made.
Get dressed in your exercise/gym clothing
Remember that EXERCISE is MEDICINE and all this medicine is going to do, is keep you strong and healthy