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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 performed. (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 to 20 repetitions as possible without discomfort. Rest for 1 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 follows: • 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 elliptical
exerciser or exercise cycle, 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 program. 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.
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.
