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Getting the Most Out of Your Workout
To help you get started in planning and carrying out your fitness program, this section provides
ISrUrbasic Lrmatioh on aerobic exemise-such as low hard yod sh^^
„
pro^r^r
each session should be, and how often you need to exercise to benefit from a regular program,
Diagram 15
Muscles improved
1
.
Trapezius
2.
Deltoid
3
.
Pectorals
4.
Rhomboids
5.
Triceps
6.
Biceps
7.
Latissimus Dorsi
8.
Forearm Flexors/Extensors
9.
Abdominals
10.
Erector Spinae
11.
Gluteals
12.
Hip Flexors
13.
Quadriceps
14.
Hamstrings
15.
Gastrocnemius/Soleus
16.
Peroneus Longus/Brevls
Darkened areas in Diagram 15 indicate the muscles improved.
To get the most out of each worXout, a general
onderstandlng
ofthe princ^les beh^
traininn
invaluable The best source of information is your specialty fitness dealer, in aaamon
rSg Smln^n w^^^^ exercise equipment is '>b=t foryomln^ual
dealer can provide useful advice on training, technique, and exercise physiology,
rannmmpnri nood hooks and audio/video tapes on these subjects.
How Hard Should I Exercise?
studies show that to achieve the benefits of aerobic exercise, it Is necessaiy to wo^,""'^ ,
enough to raise your heart rate to a certain minimum level, called the training zon .
zone depends on your age and level of fitness.
page 23
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