6
EXERCISE GUIDELINES
WORKOUT GUIDELINES
Familiarize yourself with the bench
and learn the
proper form for abdominal crunch exercises. Use your
own judgment to determine the appropriate length of
time for each workout and the numbers of repetitions
and sets to complete. Progress at your own pace and
be sensitive to your body’s signals.
Warming Up
—Start each workout with 5 to 10 minutes
of stretching or light exercise. A warm-up increases
your body temperature, heart rate, and circulation in
preparation for exercise.
Cooling Down
—Finish with 5 to 10 minutes of stretch-
ing. Stretching increases the flexibility of your muscles
and helps to prevent post-exercise problems.
Cross Training
—Combine strength training and aero-
bic exercise by following this type of program:
• Strength training workouts on Monday, Wednesday,
and Friday.
• 20 to 30 minutes of aerobic exercise on Tuesday and
Thursday.
• One full day of rest each week to give your body time
to regenerate.
EXERCISE FORM
Move through the full range of motion for each exer-
cise and move only the appropriate parts of the body.
Perform the repetitions in each set smoothly and
without pausing. The exertion stage of each repeti-
tion should last about half as long as the return stage.
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.
STAYING MOTIVATED
For motivation, keep a record of each workout. Write
the date and the numbers of sets and repetitions
completed. Record your weight and key body mea-
surements once a month. To achieve good results,
make exercise a regular and enjoyable part of your life.
