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EXERCISING INFORMATION
CUSTOMISE 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 be-
fore 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, em-
phasizing 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 fol-
lowed 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 un-
controlled 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 familiarizing yourself with the equipmentand learning the proper your-
self with the equipmentand 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.
