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