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Getting the Most Out of Your Workout
Diagram 11
Muscles Improved.
1.
Trapezius
2.
Deltoids
3.
Pectorals
4.
Rhomboids
5.
Triceps
6.
Biceps
7.
Latissimus Dorsi
8.
Forearm Flexors/Extensors
9.
Abdominals
10. Erector Spinae
11. Gluteals
12. Hip Flexors
13. Quadriceps
14. Hamstrings
15. Gastrocnemius/Soleus
16. Peroneus Longus/Brevis
9
16
6
12
2
1
4
3
16
1
8
5
8
13
14
15
11
10
7
To help you get started in planning and carrying out your fitness program, this section
provides some basic information on aerobic exercise—such as how hard you should
work out, how long each session should be, and how often you need to exercise to
benefit from a regular program.
A workout on the EFX5.17 Elliptical Fitness CrossTrainer provides excellent and efficient
cardiovascular conditioning, while strengthening and toning all the major muscle groups in
the lower body. Darkened areas in Diagram 11 indicate the muscles improved.
To get the most out of each workout, a general understanding of the principles behind
aerobic training is invaluable. The best source of information is your specialty fitness
dealer. In addition to providing information on which exercise equipment is best for your
individual needs, your fitness dealer can provide useful advice on training, technique,
and exercise physiology. Your dealer can also recommend good books and audio/video
tapes on these subjects.
CAUTION: Always check with your
physician to learn what the appropriate
heart rate is for your level of fitness.
Do not push yourself beyond the
recommended range.
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