13
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building—
To increase muscle size, use a high
amount of resistance. Your muscles will adapt and grow
as you progressively increase the intensity of your exer-
cise by:
• changing the level of resistance
• changing the number of repetitions or sets performed.
(A “repetition” is one complete cycle of an exercise,
such as one sit-up. A “set” is a series of repetitions.)
The proper amount of resistance for each exercise
depends upon the individual. You must gauge your lim-
its and select the amount of resistance that is right for
you. Begin with 3 sets of 8 repetitions for each exercise
you perform. When you can complete 3 sets of 12 rep-
etitions without difficulty, increase the amount of resist-
ance. Rest for 3 minutes after each set.
Toning—
Tone your muscles by using a moderate
amount of resistance and increasing the number of rep-
etitions in each set. Complete as many sets of 15–20
repetitions as possible without discomfort. Rest for 1
minute after each set.
Weight Loss—
To lose weight, use a low amount of
resistance and increase the number of repetitions in
each set. Exercise for 20–30 minutes, resting for a max-
imum of 30 seconds between sets.
Cross Training—
Cross training is an efficient way to
get a complete and well-balanced fitness program. An
example of a balanced program is:
• Strength training workouts on Monday, Wednesday,
and Friday.
• 20–30 minutes of aerobic exercise, such as riding an
exercise bike or running on a treadmill, on Tuesday
and Thursday.
• Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the right length of time for each workout, as
well as the number of repetitions and sets completed, is
an individual matter. It is 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 dizzi-
ness at any time while exercising, stop immediately and
begin cooling down. Find out what is wrong before con-
tinuing. Remember that adequate rest and a proper diet
are important factors in any exercise program.
Warming Up—
Begin each workout with 5–10 minutes
of stretching and light exercise to warm up. Warming up
prepares your body for more strenuous exercise by rais-
ing your body temperature, increasing circulation, and
delivering more oxygen to your muscles.
Working Out—
Each workout should include 6–10 dif-
ferent exercises. Select exercises for every major mus-
cle group, emphasizing 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
right schedule for you, stick with it.
Exercise Form—
Maintaining proper form is an essen-
tial part of an effective exercise program. This requires
moving through the full range of motion for each exer-
cise, and moving only the appropriate parts of the body.
Exercising in an uncontrolled manner will leave you feel-
ing exhausted. The exercise guide show the correct
form for several exercises and describes how to per-
form the exercise.
The repetitions in each set should be performed
smoothly and without pausing. A repetition’s exertion
stage should last about half as long as the return stroke.
Proper breathing is important. Exhale during the exer-
tion 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 time depends on which type
of workout you are performing (see THE FOUR BASIC
TYPES OF WORKOUTS).
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 5–10 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. The charts on pages 14 and 15 can be
photocopied and used to record your workouts. List
the date, the exercises performed, the resistance used,
and the numbers of sets and repetitions completed.
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.
