Exercise Guidelines

THE FOUR BASIC TYPES OF WORKOUTS

Muscle Building—To increase muscle size, use a high amount of resistance. Your muscles will adapt and grow as you progressively increase the intensity of your exer- cise by:

•changing the level of resistance

•changing the number of repetitions or sets performed. (A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.)

The proper amount of resistance for each exercise depends upon the individual. You must gauge your lim- its and select the amount of resistance that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. When you can complete 3 sets of 12 rep- etitions without difficulty, increase the amount of resist- ance. Rest for 3 minutes after each set.

Toning—Tone your muscles by using a moderate amount of resistance and increasing the number of rep- etitions in each set. Complete as many sets of 15–20 repetitions as possible without discomfort. Rest for 1 minute after each set.

Weight Loss—To lose weight, use a low amount of resistance and increase the number of repetitions in each set. Exercise for 20–30 minutes, resting for a max- imum of 30 seconds between sets.

Cross Training—Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a balanced program is:

•Strength training workouts on Monday, Wednesday, and Friday.

•20–30 minutes of aerobic exercise, such as riding an exercise cycle or running on a treadmill, on Tuesday and Thursday.

•Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate.

PERSONALIZING YOUR EXERCISE PROGRAM

Determining the right length of time for each workout, as well as the number of repetitions and sets completed, is an individual matter. It is important 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 body’s signals. If you experience pain or dizzi- ness at any time while exercising, stop immediately and begin cooling down. Find out what is wrong before con- tinuing. Remember that adequate rest and a proper diet are important factors in any exercise program.

Warming Up—Begin each workout with 5–10 minutes of stretching and light exercise to warm up. Warming up prepares your body for more strenuous exercise by rais- ing your body temperature, increasing circulation, and delivering more oxygen to your muscles.

Working Out—Each workout should include 6–10 dif- ferent exercises. Select exercises for every major mus- cle group, emphasizing areas that you want to develop most. To give balance and variety to your workouts, 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 fol- lowed by at least one day of rest. Once you find the right schedule for you, stick with it.

Exercise Form—Maintaining proper form is an essen- tial part of an effective exercise program. This requires moving through the full range of motion for each exer- cise, and moving only the appropriate parts of the body. Exercising in an uncontrolled manner will leave you feel- ing exhausted. The exercise guide show the correct form for several exercises and describes how to per- form the exercise.

The repetitions in each set should be performed smoothly and without pausing. A repetition’s exertion stage should last about half as long as the return stroke. Proper breathing is important. Exhale during the exer- tion 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 time depends on which type of workout you are performing (see THE FOUR BASIC TYPES OF WORKOUTS).

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 5–10 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 an effective way to increase flexibility.

Staying Motivated—For motivation, keep a record of each workout. The charts on pages 14 and 15 can be photocopied and used to record your workouts. List the date, the exercises performed, the resistance 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.