Exercise Guidelines
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
The only way to increase the size and strength of your muscles is to push them to a high percentage of their capacity. As you progressively increase the intensity of your exercise, your muscles will continual- ly adapt and grow. You can tailor each exercise to the proper intensity level in two ways:
¥by changing the amount of weight used
¥by changing the number of repetitions or sets per- formed (A ÒrepetitionÓ is one complete cycle of an exercise, such as one
The proper amount of weight for each exercise depends upon the individual user. You must gauge your limits and select the amount of weight that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repeti- tions without difficulty, increase the amount of weight.
Toning
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a mod- erate amount of weight and increase the number of repetitions in each set. Complete as many sets of 15 to 20 repetitions as possible without discomfort. Rest for 1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of weight.
Weight Loss
To lose weight, use a low amount of weight and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets.
Cross Training
Many people desire a complete and balanced fitness program. Cross training is an efficient way to accom- plish this. One example of a balanced program is:
¥Plan weight training workouts on Monday, Wednesday, and Friday.
¥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 devel- op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Specifying the exact length of time for each workout, and the number of repetitions and sets for each exer- cise, is a highly individual matter. It is very 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 bodyÕs signals. 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.
The repetitions in each set should be performed smoothly and without pausing. The exertion stage of each repetition should last only 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.
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