17
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF
WORKOUTS
Muscle Building
To increase the size and strength of your
muscles, push them close to their
maximum capacity. Your muscles will
continually adapt and grow as you
progressively increase the intensity of your
exercise. You can adjust the intensity level
of an individual exercise in two ways
：
• By changing the amount of resistance
used
• By changing the number of repetitions or
sets per- formed. (A “repetition” is one
complete cycle of an exercise, such as
one sit-up. A “set” is a series of
repetitions.)
The proper amount of resistance for each
exercise depends upon the individual user.
You must gauge your limits and select the
amount of resistance that is right for you.
Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes
after each set. When you can complete 3
sets of 12 repetitions without difficulty,
increase the amount of resistance.
Toning
You can tone your muscles by pushing
them to a moderate percentage of their
capacity. Select a moderate amount of
resistance and increase the number of
repetitions in each set. Complete as
many sets of 15 to20 repetitions as
possible without discomfort. Rest for1
minute after each set. Work your muscles
by completing more sets rather than
by using high amounts of resistance.
Weight Loss
To lose weight, use a low amount of
resistance and increase the number of
repetitions in each set. Exercise for 20 to
30 minutes, resting for a maximum of 30
seconds between sets.
Cross Training
Cross training is an efficient way to get a
complete and well-balanced fitness
program. An example of a balanced
program is:
• Plan strength training workouts on
Monday, Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic
exercise, such
as running on a treadmill or riding on an
exercise cycle or an elliptical exerciser, on
Tuesday and Thursday.
•Rest from both strength training and
aerobic exercise for at least one full day
each week to give your body time to
regenerate.
The combination of strength training and
aerobic exercise will reshape and
strengthen your body, plus develop your
heart and lungs.
PERSONALIZING YOUR EXERCISE
PROGRAM
Determining the exact length of time for
each workout, as well as the number of
repetitions or sets completed, is an
individual matter. It is important to avoid
overdoing it during the first few months of
your exercise pro- gram. You should
progress at your own pace and be
sensitive to your body’s signals. If you
experience pain or dizziness at any time
while exercising, stop immediately and
begin cooling down. Find out what is
wrong before continuing. Remember that
adequate rest and a proper diet are
important factors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of
stretching and light exercise to warm up.
Warming up prepares your body for more
strenuous exercise by increasing
circulation, raising your body temperature
and delivering more oxygen to your
muscles.
