Exercise Guidelines

THE FOUR BASIC TYPES OF WORKOUTS

Muscle Building

To increase the size and strength of your muscles, push them close to their maximum capacity.Your mus- cles will continuallyadapt and grow as you progres- sively increase the intensityof your exercise. You can adjust the intensity level of an individualexercise in two ways:

•by changing the amount of resistance used

•by changing the number of repetitions or sets per- formed. (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 individualuser. You must gauge your limits and select the amount of resistancethat is right for you. Begin with 3 sets of 8 repetitionsfor each exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty,increase the amount of resistance.

Toning

You can tone your muscles by pushing them to a mod- erete percentage of their capacity. Select a moderate amount of resistanceand increase the number of rep- etitions in each set. Complete as many sets of 15 to

20repetitionsas possiblewithout discomfort.Rest for

1 minute after each set. Work your muscles by com-

pleting more sets rather than by using high amounts of resistance.

Weight Loss

To lose weight, use a low amount of resistance 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

Cross training is an efficientway to get a complete and well-balanced fitness program.An example of a bal- anced program is:

•Plan strength training workouts on Monday, Wednesday, and Friday.

•Plan 20 to 30 minutes of aerobic exercise, such as runningon a treadmill or riding on an ellipticalor exercise bike, 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.

The combination of strength training and aerobic exer- cise will reshape and strengthenyour body, plus devel- op your heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

Determiningthe exact length of time for each workout, as well as the number of repetitionsor sets completed, is an individualmatter. It is importantto avoid overdo- ing it dudng the first few months of your exercise pro- gram. You shouldprogress at your own pace and be sensitiveto your body'ssignals. If you experience pain or dizziness at any time while exercising, stop immedi- ately and begin cooling down. Find out what is wrong before continuing.Remember that adequate rest and a properdiet are importantfactors in any exercise pro- gram.

WARMING UP

Begin each workout with 5 to 10 minutesof stretching and light exercise to warm up. Warming up prepares your body for more strenuous exercise by increasing circulation,raisingyour body temperature and deliver- ing more oxygen to your muscles.

WORKING OUT

Each workout should include6 to 10 different exercis- es. Select exercises for every major muscle group, emphasizing areas that you want to develop most. To give balance and vadety 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 followed by at least one day of rest. Once you find the schedule that is right for you, stick with it.

EXERCISE FORM

Maintaining proper form is an essential part of an effective exercise program. This requires moving throughthe full range of motion for each exercise, and moving only the appropriate parts of the body.

Exercising in an uncontrolledmanner will leave you feeling exhausted. On the exercise guide accompany- ing this manual you will find photographsshowing the correct form for several exercises, and a list of the

muscles affected. Refer to the muscle chart on page 18 to find the names of the muscles.

The repetitions in each set should be performed smoothly and without pausing. The exertion stage of each repetitionshould last about half as long as the return stage. Proper breathing is important. Exhale during the exertion stage of each repetitionand inhale during the return stroke. Never hold your breath.