5
AEROBIC EXERCISE
Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs. Aerobic exercise
improves the fitness of your lungs and heart - your body’s most important muscle. Aerobic exercise fitness is promoted
by any activity that uses your large muscle -arms, legs, or buttock, for example. Your heart beats quickly and you breathe
deeply. An aerobic exercise should be part of your entire exercise routine.
WEIGHT TRAINING
Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store, weight training
is an essential part of the exercise routine process. Weight training helps tone, build and strengthen muscle. If you are
working above your target zone, you may want to do a less amount of reps. And as always consult your physician before
beginning any exercise program.
2. FITNESS TIPS AND TECHNIQUES
Trapezius
Posterior
Tricep
Latissimus Dorsi
Gluteals
Hamstrings
Gastrocnemius
Trapezius
Anterior
Pectoralis Major
Serratus Anterior
Biceps
Abdominal
Sartorius
Quadriceps
Tibialis
MUSCLE CHART
CHALLENGER 150 HOME GYM
The exercise routine that is performed with the CHALLENGER 150 HOME GYM will develop the whole body. These
muscle groups are highlighted on the muscle chart below.
Trojan and the Heart and Stroke Foundation have joined forces to KEEP SOUTH AFRICA MOVING.
The Heart and Stroke Foundation South Africa encourages all South Africans to make heart-healthy
choices that include daily physical activity, exercise and a balanced diet. Use Trojan, SA’s No. 1
selling Home Fitness brand to gives you the ability to boost your fitness level and lower your risk of
cardiovascular disease.
Visit
www.trojanhealth.co.za
for equipment choices and exercise programs, and
www.heartfoundation.co.za
for information on how to adopt a healthy lifestyle.
