FRENCH FITNESS MSC10, Owner'S Manual

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10
Exercise Guidelines
THE FOUR BASIC TYPES OF WORKOUTS
PERSONALIZING YOUR EXERCISE PROGRAM
Specifying the exact length of time for each workout,
as well as the number of repetitions or sets for each
exercise, is a highly individual matter. It is very
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.
Muscle Building
The only way to increase the size and strength of
your muscles is to push them close to their maximum
capacity. When you progressively increase the
intensity of your exercise, your muscles will
continually adapt and grow. You can tailor the
individual exercise to the proper intensity level in two
ways:
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by changing the amount of weight used
by changing the number of repetitions or
sets per-formed (A “repetition” is one
complete cycle of an exercise, such as one
sit-up. A “set” is a series of repetitions).
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.
The proper amount of weight for each exercise
obviously depends upon the individual user. You must
gauge your limits and select the amount of weight 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
weight.
WORKING OUT
Each workout should include 6 to 10 different
exercises. Select exercises for every major muscle
group with emphasis on the areas that you want to
develop the most. To give balance and variety to your
work-outs, vary the exercises from session to
session.
Toning
You can tone your muscles by pushing them to a
moderate percentage of their capacity. Select a
moderate amount of weight 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 weight.
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
You will gain the greatest benefits from exercising by
maintaining proper form. 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.
Weight Loss
To lose weight, use a low amount of weight 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
Many people desire a complete and well-balanced fit-
ness program, and cross training is a very efficient
way to accomplish this. One example of a balanced
program is:
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!
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Plan weight training workouts on
Monday, Wednesday and Friday.
Plan 20 to 30 minutes of aerobic exercise,
such as cycling, running or swimming on
Tuesday and Thursday.
Rest from both weight training and aerobic
exercise for at least one full day each week to
give your body time to regenerate.
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