PERSONALIZING YOUR EXERCISE PROGRAM
Determining the proper length of time for each work- out and the numbers of repetitions or sets to complete is an individual matter. Avoid overdoing it during the first few months of your exercise program. Progress at your own pace, and be sensitive to your body’s sig- nals. If you experience pain or dizziness while exer- cising, 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 min- utes 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 delivering more oxygen to your muscles.
Working Out—Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group, emphasizing areas that you want to develop most. To give balance and variety to your workouts, vary the exercises from workout to workout.
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 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 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.
Cooling Down—End each workout with 5 to 10 min- utes of stretching. Include stretches for both your arms and legs. Ease into each stretch gradually and go only as far as you can without strain. Move slowly as you stretch and do not bounce. Stretching at the end of each workout is an effective way to increase flexibility.
Staying Motivated—For motivation, keep a record of each workout. List the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month.
THE BASIC TYPES OF STRENGTH WORKOUTS
Note: See the accompanying DVD to learn the correct form for a variety of exercises that can be performed with the resistance system.
Muscle Building—To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise.
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 repetitions without difficulty, increase the amount of resistance.
Toning—You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate amount of resistance and increase the num- ber 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 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 efficient way to get a complete and well-balanced fitness program. An example of a balanced program follows:
•Plan strength training workouts on Monday, Wednesday, and Friday.
•Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or using an exercise cycle, on Tuesday and Thursday.
•Rest from both strength training and aerobic exer- cise 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 strengthen your body and devel- op your heart and lungs.
