18
WORKING OUT
Each workout should include 6 to 10 different
exercises. Select exercises for every major muscle
group, emphasizing areas that you want to develop
most. To
give balance and variety to your workouts,
vary the exercises from session to session.
Schedule your workouts for the time of day when
your energy level is the highest. Each workout
should be followed by at least one day of rest. Once
you find the schedule that is right for you, stick with
it.
EXERCISE FORM
Maintaining proper form is an essential part of an
effective exercise program. This requires moving
through the full range of motion for each exercise,
and moving only the appropriate parts of the body.
Exercising in an uncontrolled manner will leave you
feeling exhausted. See the muscle chart below to
find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage
of each repetition should last about half as long as
the return stage. Proper breathing is important.
Exhale during the exertion stage of each repetition
and inhale during the return stroke. Never hold your
breath.
Rest for a short period of time after each set.
The ideal resting periods are:
•
Rest for three minutes after each set for a
muscle-building workout.
•
Rest for one minute after each set for a
toning workout.
•
Rest for 30 seconds after each set for a
weight loss workout.
Plan to spend the first couple of weeks
familiarizing yourself with the equipment and
learning the proper form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of
stretching.
Include stretches for both your arms
and legs. Move slowly as you stretch and do not
bounce. Ease into each stretch gradually and go
only as far as you can without strain. Stretching
at the end of each workout is an effective way to
increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout.
List the date, the exercises performed, the
resistance used, and the numbers of sets and
repetitions completed. Record your weight and
key body measurements at the end of every
month. Remember, the key to achieving the
greatest results is to make exercise a regular
and enjoyable part of your everyday life.
MUSCLE CHART
A. Sternomastoid
(neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques
(waist)
E. Brachioradials
(forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I.
Sartorius (front of thigh)
J.
Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus
Abdominus
(stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
