6 |
| Getting the Most Out of Your Workout |
| To help you get started in planning and carrying out your fitness program, this section provides | |
| some basic information on aerobic | |
| each session should be, and how often you need to exercise to benefit from a regular program. | |
Diagram 14 | Muscles improved |
1.Trapezius
2. | Deltoid |
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3. | Pectorals |
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4. | Rhomboids |
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5. | Triceps |
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6. | Biceps |
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7. | Latissimus Dorsi |
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8. | Forearm Flexors/Extensors |
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9. | Abdominals | 12 |
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10.Erector Spinae
11.Gluteals
12. | Hip Flexors |
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13. | Quadriceps |
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14.Hamstrings
15.Gastrocnemius/Soleus
16. | Peroneus Longus/Brevis | 15 |
16
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A workout on the M9.21i or M9.21si Low Impact Treadmill provides excellent and efficient cardiovascular conditioning, while strengthening and toning all the major muscle groups in the lower body. Darkened areas in Diagram 14 indicate the muscles improved.
To get the most out of each workout, a general understanding of the principles behind aerobic training is invaluable. The best source of information is your specialty fitness dealer. In addition to providing information on which exercise equipment is best for your individual needs, your fitness dealer can provide useful advice on training, technique, and exercise physiology. Your dealer can also recommend good books and audio/video tapes on these subjects.
How Hard Should I Exercise?
Studies show that to achieve the benefits of aerobic exercise, it is necessary to work out hard enough to raise your heart rate to a certain minimum level, called the “training zone.” Your training zone depends on your age and level of fitness.
page 29