STRENGTH EXERCISE GUIDELINES
WARNING: Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with
STRENGTH EXERCISE GUIDELINES
The exercise cycle and the included dumbbells can be used for a variety of strength exercises designed to trim, tone, and strengthen the body. Please read these guidelines before performing strength exercises.
It is recommended that your strength exercise program include three strength workouts each week. Use the exercise cycle’s interactive cross training programs to combine strength exercises with cycling exercise. An alternative is to perform strength exercises and cycling exercise on alternating days. For example, perform strength exercises on Tuesday, Thursday, and Saturday, and plan cycling exercise on Monday, Wednesday, and Friday. Make sure to rest for at least one full day each week to give your body time to regenerate. CAUTION: It is very important to avoid overdoing it during the first few months of your exercise program, and to progress at your own pace.
Begin each workout with five to ten minutes of stretch- ing and light exercise to warm up. A proper
After warming up, perform a selection of strength exer- cises. The cross training programs will guide you
through a variety of strength exercises. Consult a rep- utable book to find additional strength exercises. When you use a cross training program, you will be prompt- ed to perform a specific number of repetitions. When you are not using a cross training program, begin with 12 repetitions for each exercise that you perform. (A “repetition” is one complete cycle of an exercise, such as one shoulder press.) As your fitness level increas- es, perform two or three sets of repetitions for each exercise. Always rest for at least one minute after each set. When you can complete three sets of 12 repeti- tions without difficulty, you may choose to use heavier weights.
Finish each workout with five to ten minutes of stretch- ing to cool down. This will increase your flexibility and will help to prevent soreness.
EXERCISE FORM
For the best results, correct form is important. Maintaining proper form means moving through the full range of motion for each strength exercise, and mov- ing only the appropriate parts of the body. Make sure to perform each strength exercise with a smooth, steady motion. Exhale as you exert yourself, and inhale as you return to the starting position; never hold your breath.
STAYING MOTIVATED
For motivation, try listening to music or watching tele- vision while you exercise. Use a calendar to keep a record of your workouts, and record key body mea- surements at the end of every month. Remember, the key to lasting results is to make exercise a regular and enjoyable part of your daily life.
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