Exercise Guidelines - Weider CROSS BOW User Manual

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 mus-
cles will continuallyadapt and grow as you progres-
sively increase the intensityof your exercise. You can
adjust the intensity level of an individualexercise 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 individualuser. You must gauge
your limits and select the amount of resistancethat is
right for you. Begin with 3 sets of 8 repetitionsfor 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 mod-
erete percentage of their capacity. Select a moderate
amount of resistanceand increase the number of rep-
etitions in each set. Complete as many sets of 15 to
20 repetitionsas possiblewithout discomfort.Rest for
1 minute after each set. Work your muscles by com-
pleting 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 efficientway to get a complete and
well-balanced fitness program.An example of a bal-
anced program is:
• Plan strength training workouts on Monday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as
runningon a treadmill or riding on an ellipticalor
exercise bike, 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 exer-
cise will reshape and strengthenyour body, plus devel-
op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determiningthe exact length of time for each workout,
as well as the number of repetitionsor sets completed,
is an individualmatter. It is importantto avoid overdo-
ing it dudng the first few months of your exercise pro-
gram. You shouldprogress at your own pace and be
sensitiveto your body's signals. If you experience pain
or dizziness at any time while exercising, stop immedi-
ately and begin cooling down. Find out what is wrong
before continuing.Remember that adequate rest and a
properdiet are importantfactors in any exercise pro-
gram.
WARMING UP
Begin each workout with 5 to 10 minutesof stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation,raisingyour body temperature and deliver-
ing more oxygen to your muscles.
WORKING OUT
Each workout should include6 to 10 different exercis-
es. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and vadety 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
throughthe full range of motion for each exercise, and
moving only the appropriate parts of the body.
Exercising in an uncontrolledmanner will leave you
feeling exhausted. On the exercise guide accompany-
ing this manual you will find photographsshowing the
correct form for several exercises, and a list of the
muscles affected. Refer to the muscle chart on page
18 to find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetitionshould last about half as long as the
return stage. Proper breathing is important. Exhale
during the exertion stage of each repetitionand inhale
during the return stroke. Never hold your breath.
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