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 sit-up. A “set” is a series of

 

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.

well-balanced fitness program. An example of a bal-

 

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

 

Page 20
Image 20
Weider WESY75742 user manual Exercise Guidelines, Warming UP, Working OUT, Exercise Form