Weider 831.15791.3 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 appropriate length of time for each
To increase the size and strength of your muscles,	workout, and the numbers of repetitions and sets to
push them close to their maximum capacity. Your mus-	complete, is an individual matter. Avoid overdoing it
cles will continually adapt and grow as you progres-	during the first few months of your exercise program.
sively increase the intensity of your exercise. You can	Progress at your own pace and be sensitive to your
adjust the intensity level of an individual exercise in	body’s signals. If you experience pain or dizziness
two ways:	while exercising, stop immediately and cool down; find
• by changing the amount of resistance used	out what is wrong before continuing. Remember that
• by changing the number of repetitions or sets per-	adequate rest and a proper diet are important factors
formed. (A “repetition” is one complete cycle of an	in any exercise program.
exercise, such as one sit-up. A “set” is a series of	WARMING UP
repetitions.)
The proper amount of resistance for each exercise	Begin each workout with 5 to 10 minutes of stretching
depends upon the individual user. You must gauge	and light exercise to warm up. Warming up prepares
your limits and select the amount of resistance that is	your body for more strenuous exercise by increasing
right for you. Begin with 3 sets of 8 repetitions for each	circulation, raising your body temperature and deliver-
exercise you perform. Rest for 3 minutes after each	ing more oxygen to your muscles.
set. When you can complete 3 sets of 12 repetitions	WORKING OUT
without difficulty, increase the amount of resistance.
Toning	Each workout should include 6 to 10 different exercis-
You can tone your muscles by pushing them to a mod-	es. Select exercises for every major muscle group,
erate percentage of their capacity. Select a moderate	emphasizing areas that you want to develop most. To
amount of resistance and increase the number of rep-	give balance and variety to your workouts, vary the
etitions in each set. Complete as many sets of 15 to	exercises from session to session.
20 repetitions as possible without discomfort. Rest for	Schedule your workouts for the time of day when your
1 minute after each set. Work your muscles by com-
pleting more sets rather than by using high amounts of	energy level is the highest. Each workout should be
resistance.	followed by at least one day of rest. Once you find the
Weight Loss	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.	Maintaining proper form is an essential part of an
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.	effective exercise program. This requires moving
Cross Training	through the full range of motion for each exercise, and
	moving only the appropriate parts of the body.
Cross training is an efficient way to get a complete and	Exercising in an uncontrolled manner will leave you
well-balanced fitness program. An example of a bal-	feeling exhausted. On the exercise guide accompany-
anced program follows:	ing this manual you will find photographs showing the
• Plan strength training workouts on Monday,	correct form for several exercises, and a list of the
Wednesday, and Friday.	muscles affected. Refer to the muscle chart on the
• Plan 20 to 30 minutes of aerobic exercise, such as	next page to find the names of the muscles.
running on a treadmill or riding on an elliptical exer-	The repetitions in each set should be performed
ciser or exercise cycle, on Tuesday and Thursday.
• Rest from both strength training and aerobic exercise	smoothly and without pausing. The exertion stage of
for at least one full day each week to give your body	each repetition should last about half as long as the
time to regenerate.	return stage. Proper breathing is important. Exhale
The combination of strength training and aerobic exer-	during the exertion stage of each repetition and inhale
	during the return stage. Never hold your breath.
cise will reshape and strengthen your body, plus devel-
op your heart and lungs.

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