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EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your
muscles will continually adapt and grow as you
progressively increase the intensity of your exercise.
You can adjust the intensity level of an individual
exercise in two ways：
• by changing the amount of resistance used
• by changing the number of repetitions or sets per-
formed. (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 user. You must gauge
your limits and select the amount of resistance that
is right for you. Begin with 3 sets of 8 repetitions for
each exercise you perform. Rest for 3 minutes after
each set. When you can complete 3 sets of 12
repetitions without difficulty, increase the amount of
resistance.
Toning
You can tone your muscles by pushing them to a
moderate percentage of their capacity. Select a
moderate amount of resistance and increase the
number of repetitions in each set. Complete as
many sets of 15 to20 repetitions as possible without
discomfort. Rest for1 minute after each set. Work
your muscles by completing more sets rather than
by using high amounts of resistance.
Weight Loss
To lose weight, use a low amount of resistance and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a
maximum 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:
• Plan strength training workouts on Monday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such
as running on a treadmill or riding on an
exercise cycle or an elliptical exerciser, 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.
The combination of strength training and
aerobic exercise will reshape and strengthen
your body, plus develop your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the exact length of time for each
workout, as well as the number of repetitions or sets
completed, is an individual matter. It is important to
avoid overdoing it during the first few months of
your exercise pro- gram. You should progress at
your own pace and be sensitive to your body's
signals. If you experience pain or dizziness at any
time while exercising, stop immediately and begin
cooling down. Find out what is wrong before
continuing. Remember that adequate rest and a
proper diet are important factors in any exercise
program.
WARMING UP
Begin each workout with 5 to 10 minutes of
stretching and light exercise to warm up. Warming
up prepares your body for more strenuous exercise
by increasing circulation, raising your body
temperature and delivering more oxygen to your
muscles.
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