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Page 17
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. On the exercise guide
accompanying this manual you will find photographs showing the correct form for several exercises,
and a list of the muscles affected. Refer to the muscle chart on the next page 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. 14 Rest for a short period of time after each set. The ideal resting periods follow: • 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. Make copies of the exercise logs found on
pages 15 and 16. Use the logs to 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
