Exercise Information - Trojan ELITE GYM 1.0 User Manual

THE FOUR BASIC TYPES OF WORKOUT
MUSCLE BUILDING
To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles
will 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 performed. (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 to 20
repetitions as possible without discomfort. Rest for 1 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 elliptical or
• exercise bike, on Tuesday and Thursday.
• Rest from both stregnth training and aerobic exercise for atleast 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.
CUSTOMISE 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 be-
fore 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.

EXERCISE INFORMATION

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EGYM