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8. EXERCISE GUIDELINES
BUILDING MUSCLE AND GAINING WEIGHT
Unlike aerobic exercise, which emphasizes endurance training, anaerobic exercise focuses on strength training. A
gradual weight gain can occur while building the size and strength of muscles. While developing muscle mass, your
body adapts to the stress placed upon it. You can modify your diet to include foods such as meat, fish and
vegetables. These foods help muscles recover and replenish important nutrients after a strenuous workout.
MUSCLE STRENGTH AND ENDURANCE
To achieve the greatest benefit from exercise, it is important to develop an exercise program that allows you to work
all of the major muscle groups equally. To increase muscle strength; follow this recipe: Increasing resistance and
maintaining the number of repetitions of an exercise results in increased muscle strength. To tone your body; follow
the principle: Decreasing resistance plus increasing the number of repetitions of an exercise results in increased
body tone. Once you feel comfortable with an exercise, you can change the resistance, the number of repetitions, or
the speed at which you do the exercise. It is not necessary to change all three variables.
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle 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 followed by at least one day of rest. Once you find the schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an effective exercise program. 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.
TRAINING INTENSITY
How hard you begin to train depends on your overall level of fitness. The soreness you experience can be lessened
by decreasing the load you place on your muscles and by performing fewer sets. To avoid injury, you should
gradually work into an exercise program and set the load to your individual fitness level. The load should increase as
your fitness level increases.
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. Rest for a short period of time after each
set. The ideal resting periods are:
Rest for three minutes after each set for a muscle-building workout.
Rest for one minute after each set for a toning workout.
Rest for 30 seconds after each set for a weight loss workout.
Plan to spend the first couple of weeks getting familiar with the equipment and learning the proper form for
each exercise.
COOLING DOWN
End each workout with 5 to 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. Muscle soreness is common,
especially when you first start exercising. If you are painfully sore for a long time, it may be time to change your
program. Eventually, your muscle system will become accustomed to the stress and strain placed on it.
STAYING MOTIVATED
For motivation, keep a record of each workout. 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.
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