¥Plan 20 to 30 minutes of aerobic exercise, such as cycling, or swimming on Tuesday and Thursday.
¥Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate.
The combination of weight training and aerobic exer- cise will reshape and strengthen your body, and develop your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Specifying the exact length of time for each workout, as well as the number of repetitions or sets for each exercise, is a highly individual matter. It is very impor- tant to avoid overdoing it during the first few months of your exercise program. You should progress at your own pace and be sensitive to your bodyÕs sig- nals. If you experience pain or dizziness at any time while exercising, stop immediately 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 program.
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 and deliver- ing more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercis- es. Select exercises for every major muscle group with emphasis on the areas that you want to develop the most. To give balance and variety to your work- outs, vary the exercises from session to session.
Schedule your workouts for 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
You will gain the greatest benefits from exercising by maintaining proper form. This requires moving
through the full range of motion for each exercise and moving only the appropriate parts of the body. Exercising in an uncontrolled manner will leave you feeling exhausted. On the exercise poster accompa- nying this manual, you will find photographs showing the correct form for several exercises. A description of each exercise is also provided, along with a list of the muscles affected. Refer to the muscle chart on page 10 to find the locations of the muscles.
The repetitions in each set should be performed smoothly and without pausing. The exertion stage 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.
Rest for a short period of time after each set. The ideal resting periods are:
¥Rest for three minutes after each set for a muscle building workout
¥Rest one minute after each set for a toning workout
¥Rest 30 seconds after each set for a weight loss workout
Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is very effective for increasing flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. List the date, the exercises performed, the weight used, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month.
Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life.
9