EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
Toincrease the sizeand strength of your muscles,
pushthem closetotheir maximumcapacity.Your mus-
cleswill continuallyadapt and grow asyou progres-
sivelyincrease the intensityofyour exercise. You can
adjustthe intensity levelof anindividualexercise in
two ways:
• by changingthe amount of resistance used
• by changing the number of repetitions or sets per-
formed. (A=repetition" is one complete cycleof an
exercise,such as one sit-up.A"set" is a seriesof
repetitions.)
The proper amount of resistancefor each exercise
depends uponthe individualuser.You must gauge
yourlimits and select the amountof resistancethat is
rightfor you. Begin with 3 setsof 8 repetitionsforeach
exerciseyou perform. Restfor3 minutesafter each
set.When youcan complete 3 sets of 12 repetitions
withoutdifficulty,increasethe amountof resistance.
Toning
You cantone yourmusclesby pushing them to a mod-
erete percentage of their capacity. Select a moderate
amountof resistanceandincrease the numberof rep-
etitionsin each set. Completeas many sets of 15 to
20 repetitionsas possiblewithoutdiscomfort.Rest for
1minute after each set. Work your muscles by com-
pletingmore sets rather than byusing highamounts of
resistance.
Weight Loss
Tolose weight, use alow amount of resistance and
increasethe numberof repetitionsin each set.
Exercisefor 20 to30 minutes, resting for a maximum
of 30 seconds between sets.
Cross Training
Crosstraining is an efficientway to get a completeand
well-balancedfitness program.An exampleof a bal-
anced programis:
•Planstrength trainingworkouts on Monday,
Wednesday,and Friday.
• Plan 20 to 30 minutesof aerobicexercise, such as
runningon a treadmill or riding on an ellipticalor
exercise bike,on Tuesday andThursday.
•Restfrom bothstrengthtrainingand aerobicexercise
for at least one full day each week to give your body
timeto regenerate.
The combinationof strengthtraining andaerobicexer-
cisewill reshape and strengthenyourbody, plus devel-
opyour heartand lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determiningthe exact length of time for each workout,
aswell asthe number of repetitionsorsetscompleted,
isan individualmatter. It is importantto avoidoverdo-
ingit dudng the firstfew months of your exercise pro-
gram.You shouldprogress at yourown pace and be
sensitiveto your body's signals.If youexperiencepain
ordizziness at anytimewhile exercising,stopimmedi-
atelyand begincoolingdown. Find out what is wrong
beforecontinuing.Remember that adequate rest and a
properdietare importantfactors inany exercisepro-
gram.
WARMING UP
Begineach workout with5 to10 minutesofstretching
andlight exercise to warm up. Warmingup prepares
yourbody for more strenuous exercise by increasing
circulation,raisingyour bodytemperature and deliver-
ingmore oxygen to your muscles.
WORKING OUT
Eachworkout shouldinclude 6 to 10 differentexercis-
es.Select exercises for everymajor muscle group,
emphasizingareas that you want to developmost.To
givebalance and vadety toyourworkouts, vary the
exercisesfrom sessionto session.
Scheduleyour workoutsfor the time of daywhen your
energylevel is the highest.Each workoutshould be
followedby at least one day ofrest. Once you find the
schedulethat is rightfor you, stick with it.
EXERCISE FORM
Maintainingproperform is anessentialpart of an
effectiveexercise program.This requiresmoving
throughthe full range of motionfor each exercise, and
movingonlythe appropriate parts of the body.
Exercisingin an uncontrolledmanner will leave you
feeling exhausted. On the exercise guide accompany-
ingthis manual you will find photographsshowingthe
correctform for several exercises, and a listof the
musclesaffected. Refer to themusclechart onpage
18to find the names of the muscles.
The repetitionsin each set should be performed
smoothlyand withoutpausing. The exertion stage of
each repetitionshouldlast about halfas long as the
returnstage. Proper breathing is important. Exhale
duringthe exertion stage of each repetitionandinhale
duringthe return stroke. Never hold your breath.
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