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 below 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!
You should rest for a short period of time after each set. The ideal resting periods are:
•Rest three minutes after each set for a muscle build- ing 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. The chart on page 17 of this manual can be photocopied and used to schedule and record your workouts. List
the date, the exercises performed, the weight plus 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.
MUSCLE CHART
A.Sternomastoid (neck)
B.Pectoralis Major (chest)
C.Biceps (front of arm)
D.Obliques (waist)
E.Brachioradials (forearm)
F.Hip Flexors (upper thigh)
G.Abductor (outer thigh)
H.Quadriceps (front of thigh)
I.Sartorius (front of thigh)
J.Tibialis Anterior (front of calf)
K.Soleus (front of calf)
L.Rectus Abdominus (stomach)
M.Adductor (inner thigh)
N.Trapezius (upper back)
O.Rhomboideus (upper back)
P.Deltoid (shoulder)
Q.Triceps (back of arm)
R.Latissimus Dorsi (mid back)
S.Spinae Erectors (lower back)
T.Gluteus Medius (hip)
U.Gluteus Maximus (buttocks)
V.Hamstring (back of leg)
W.Gastrocnemius (back of calf)
|
| N |
A |
| O |
|
| |
B |
| P |
|
| |
C |
| Q |
|
| |
D |
| R |
|
| |
E |
| S |
|
| |
F | L | T |
G | M |
|
H |
| U |
I |
| V |
J |
| W |
K |
|
|
14 |
|
|