EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
Toincrease the size and strength of your muscles,
pushthem close to their maximum capacity. Yourmus-
cleswill continuallyadapt and grow as you progres-
sively increasethe intensityof your exercise. You can
adjustthe intensitylevel ofan individualexercise in
two ways:
•bychanging the amountof resistance used
•bychanging the numberof repetitionsor setsper-
formed. (A "repetition"isone complete cycle of an
exercise,such as onesit-up. A "set"is a series of
repetitions.)
The proper amountof resistanceforeach exercise
depends upon the individualuser. You must gauge
yourlimits and select the amount of resistance that is
rightfor you. Begin with 3 setsof 8 repetitionsfor each
exerciseyou perform. Rest for 3 minutes after each
set.When youcan complete3 setsof 12 repetitions
withoutdifficulty,increase the amount of resistance.
Toning
You can toneyour muscles by pushingthem to a mod-
eratepercentage oftheir capacity.Select a moderate
amount of resistanceand increase the numberof rep-
etitionsin each set. Complete as manysets of 15 to
20 repetitionsas possiblewithout discomfort.Rest for
1minute after each set.Work your muscles by com-
pletingmore sets ratherthan by using high amounts of
resistance.
Weight Loss
To lose weight, use alow amount of resistanceand
increasethe numberof repetitionsin each set.
Exemisefor 20 to 30 minutes, restingfor a maximum
of 30 seconds between sets.
Cross Training
Crosstraining is an efficientway toget acomplete and
well-balanced fitness program.An example of a bal-
anced programis:
•Plan strengthtraining workouts on Monday,
Wednesday,and Fdday.
•Plan 20 to 30 minutes of aerobic exercise, such as
runningon a treadmill or ridingon an ellipticalor
exercisebike, on Tuesdayand Thursday.
•Restfrom both strengthtrainingand aerobic exercise
for at leastone full day each week to give your body
timeto regenerate.
The combination of strengthtraining and aerobic exer-
cisewill reshape and strengthen yourbody, plus devel-
op your heartand lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determiningthe exact length of time for each workout,
as wellas thenumber of repetitionsorsets completed,
isan individual matter. It is importantto avoid overdo-
ingit during the first few months of yourexercise pro-
gram.You should progress at your own paceand be
sensitiveto your body's signals. If you expedence pain
or dizzinessat anytime while exercising, stop immedi-
atelyand begincoolingdown. Findout what is wrong
beforecontinuing. Remember that adequate rest and a
properdiet are impodant factors inany exercise pro-
gram.
WARMING UP
Begineach workout with 5to 10 minutesof stretching
and lightexercise to warm up. Warming up prepares
yourbody for more strenuousexercise by increasing
circulation,raisingyour bodytemperature and deliver-
ingmore oxygen to your muscles.
WORKING OUT
Each workoutshould include 6 to 10 differentexercis-
es. Selectexercises for every majormuscle group,
emphasizingareas that you want to develop most. To
give balance and variety to your workouts,vary the
exercises from sessionto session.
Scheduleyour workouts for thetime of day when your
energy level isthe highest. Each workoutshould be
followedby at least one day of rest. Once you find the
schedule that is rightfor you, stick with it.
EXERCISE FORM
Maintainingproper form is an essential part of an
effectiveexercise program.This requiresmoving
throughthe full range of motion for each exercise, and
movingonly the appropriateparts of the body.
Exercising inan uncontrolled mannerwill leave you
feeling exhausted.On the exercise guide accompany-
ingthis manual you willfind photographsshowing the
correctform for several exercises, and a listof the
musclesaffected. Refer to the muscle chart on the
nextpage to find the names of the muscles.
The repetitionsin each set should be performed
smoothlyand without pausing.The exertionstage of
each repetitionshould last about half as long as the
returnstage. Proper breathing is important. Exhale
duringthe exertion stage of each repetitionand inhale
duringthe return stroke. Never hold your breath.

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