Weider WESY75742 user manual Exercise Guidelines, Warming UP, Working OUT, Exercise Form

EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS		PERSONALIZING YOUR EXERCISE PROGRAM
Muscle Building		Determining the exact length of time for each workout,
To increase the size and strength of your muscles,		as well as the number of repetitions or sets completed,
push them close to their maximum capacity. Your mus-		is an individual matter. It is important to avoid overdo-
cles will continually adapt and grow as you progres-		ing it during the first few months of your exercise pro-
sively increase the intensity of your exercise. You can		gram. You should progress at your own pace and be
adjust the intensity level of an individual exercise in		sensitive to your body’s signals. If you experience pain
two ways:		or dizziness at any time while exercising, stop immedi-
• by changing the amount of resistance used		ately and begin cooling down. Find out what is wrong
• by changing the number of repetitions or sets per-		before continuing. Remember that adequate rest and a
formed. (A “repetition” is one complete cycle of an		proper diet are important factors in any exercise pro-
exercise, such as one sit-up. A “set” is a series of		gram.
repetitions.)		WARMING UP
The proper amount of resistance for each exercise
depends upon the individual user. You must gauge		Begin each workout with 5 to 10 minutes of stretching
your limits and select the amount of resistance that is		and light exercise to warm up. Warming up prepares
right for you. Begin with 3 sets of 8 repetitions for each		your body for more strenuous exercise by increasing
exercise you perform. Rest for 3 minutes after each		circulation, raising your body temperature and deliver-
set. When you can complete 3 sets of 12 repetitions		ing more oxygen to your muscles.
without difficulty, increase the amount of resistance.		WORKING OUT
Toning
You can tone your muscles by pushing them to a mod-		Each workout should include 6 to 10 different exercis-
erate percentage of their capacity. Select a moderate		es. Select exercises for every major muscle group,
amount of resistance and increase the number of rep-		emphasizing areas that you want to develop most. To
etitions in each set. Complete as many sets of 15 to		give balance and variety to your workouts, vary the
20 repetitions as possible without discomfort. Rest for		exercises from session to session.
1 minute after each set. Work your muscles by com-		Schedule your workouts for the time of day when your
pleting more sets rather than by using high amounts of
resistance.		energy level is the highest. Each workout should be
Weight Loss		followed by at least one day of rest. Once you find the
		schedule that is right for you, stick with it.
To lose weight, use a low amount of resistance and		EXERCISE FORM
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum		Maintaining proper form is an essential part of an
of 30 seconds between sets.
Cross Training		effective exercise program. This requires moving
		through the full range of motion for each exercise, and
Cross training is an efficient way to get a complete and		moving only the appropriate parts of the body.
well-balanced fitness program. An example of a bal-		Exercising in an uncontrolled manner will leave you
anced program is:		feeling exhausted. On the exercise guide accompany-
• Plan strength training workouts on Monday,		ing this manual you will find photographs showing the
Wednesday, and Friday.		correct form for several exercises, and a list of the
• Plan 20 to 30 minutes of aerobic exercise, such as		muscles affected. Refer to the muscle chart on the
running on a treadmill or riding on an elliptical or		next page to find the names of the muscles.
exercise cycle, on Tuesday and Thursday.		The repetitions in each set should be performed
• Rest from both strength training and aerobic exercise
for at least one full day each week to give your body		smoothly and without pausing. The exertion stage of
time to regenerate.		each repetition should last about half as long as the
The combination of strength training and aerobic exer-		return stage. Proper breathing is important. Exhale
		during the exertion stage of each repetition and inhale
cise will reshape and strengthen your body, plus devel-		during the return stroke. Never hold your breath.
op your heart and lungs.	20