Manual

EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
MUSCLE BUILDING
To increase the size and strengthof your muscles,
pushthem close to their maximumcapacity. Your mus-
cles willcontinuallyadapt and grow as you progres÷
sively increasethe intensityof your exercise.You can
adjustthe intensitylevel of an individualexercise in
two ways:
• by changingthe amount of resistance used
• by changingthe number of repetitionsor sets per-
formed. (A "repetition" isone complete cycleof an
exercise, suchas one sit-up.A =set" isa series of
repetitions.)
The proper amount of resistance for each exercise
depends upon the individualuser. You must gauge
your limits and select the amount of resistance that is
right for you. Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes after each
set. When you can complete 3 sets of 12 repetitions
without difficulty, increase the amount of resistance.
TONING
You can tone your musclesby pushing them to a mod-
erate percentage of their capacity.Select a moderate
amount of resistanceand increase the number of rep-
etitionsin each set. Complete as many sets of 15 to
20 repetitionsas possiblewithoutdiscomfort.Rest for
1 minute after each set. Work your muscles by com-
pletingmore sets rather than byusing high amountsof
resistance.
WEIGHT LOSS
To lose weight, use a low amount of resistance and
increase the number of repetitionsin each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
CROSS TRAINING
Cross trainingis an efficientway to get a complete and
well-balanced fitness program.An example of a bal-
anced program is:
• Plan strengthtrainingworkoutson Monday,
Wednesday, and Fdday.
• Plan 20 to 30 minutes ofaerobic exercise, such as
runningon a treadmill or riding on an ellipticalor
exercise bike, on Tuesday and Thursday.
• Rest from both strengthtrainingand aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of strength training and aerobic exer-
cise will reshape and strengthen your body, plus devel-
op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determiningthe exact length of time for each workout,
as well as the number of repetitions or sets completed,
is an individual matter. It is important to avoid overdo-
ing it during the first few months of your exercise pro-
gram. You should progress at your own pace and be
sensitive to your body's signals. If you experience pain
or dizziness at any time while exercising, stop immedi-
ately and begin cooling down. Find out what is wrong
before continuing. Remember that adequate rest and a
proper diet are important factors in any exercise pro-
gram.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature end deliver-
ing more oxygen to your muscles.
WORKING OUT
Each workoutshould include 6 to 10 differentexercis-
es. Select exercisesfor every major musclegroup,
emphasizingareas that you want to develop most.To
give balance and variety to yourworkouts,vary the
exercises from sessiontosession.
Schedule yourworkoutsfor the time of day when your
energy level is the highest. Each workout should be
followed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an
effectiveexercise program.This requiresmoving
throughthe full range of motionfor each exercise, and
movingonly the appropriate partsof the body.
Exercisingin an uncontrolledmanner will leave you
feeling exhausted. On the exercise guide accompany-
ing this manualyou willfind photographsshowingthe
correctform for several exercises, and a listofthe
muscles affected. Refer to the musclechart on the
nextpage to find the names of the muscles.
The repetitions in each set should be performed
smoothlyand withoutpausing. The exertionstage of
each repetition should last about half as long as the
return stage. Proper breathing is important. Exhale
during the exertion stage of each repetition and inhale
during the return stroke. Never hold your breath.
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