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8. EXERCISE GUIDELINES
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.
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 getting familiar 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.
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