Body Solid GCEC-340 Manual page 18

PHRASES, 1UIMS, UPS
& GUIDELINES
B E G I N N E R ' S
• W o rk o u t a t least tw o tim e s a w eek.
• In c lu d e six to e ig h t e x e rc is e s th a t train m ajor m u s c le grou p s.
• P erform tw o or three sets of a t le a st e ig h t to 12 re pe titio n s.
AEROBIC
Exercise that prim arily uses oxygen to burn fuel at low to m o de ra te levels of intensity. Running
a nd jo g g in g are e xam ples of a erob ic exercise.
ANAEROBIC
E xercise that p rim a rily uses th e b o d y ' s stored fu e l fo r energy. Intense w e ig h tliftin g is an
e x a m p le of an a na e ro b ic exercise.
ATROPHY
D e cre ase of a m u sc le ca use d b y th e d e c re a s e in th e size of its ce lls b e c a u s e of inactivity.
BALLISTIC STRETCHING
A s tre tch in g te c h n iq u e th a t involves a b ou n c in g or b o b b in g m ove m e n t d u rin g th e stretch. The
final p osition is not held. This is not a re c o m m e n d e d s tre tch in g te c h n iq u e .
BREATHING
N ever hold your breath d u rin g any p art of an e xercise . H o ld ing your breath m a y c a u s e severe
in tra-th oracic pre ssu re and raise b lo o d pre ssu re le a d in g to d izzin e ss, b la c k o u t o r other
c o m p lic a tio n s . T he rule of th u m b is to exhale on e xertion and inhale on the return p art of the
e xercise.
CARDIOVASCULAR
R eferring to th e heart, lungs, and oth e r p e rip h e ry system s in volved in th e tra n s p o rt of oxygen
th ro u gh o u t the body.
CHALLENGE YOUR MUSCLES
All stre n gth tra in in g sh ou ld p ro gress g radually, using in cre a se s in w e ig h t until your g o a ls are
re a ched. Then, ch a n g e your w o rko ut to in c lu d e in cre a se d reps or a h ig h er w e ig h t resistance.
A lte r th e o rd e r of yo ur exercise s, perform m u ltip le sets or d iffe ren t e xercise s to m aintain
results or reach new goals.
CHANGE ROUTINE
B e g in n e r' s p le a se note: If you w a n t to m a ke c h a n g e s in th e e xe rc ise routine that you do,
w a it until a bo u t th e six to e ig h t w e e k point. A d v a n c e d lifters m a y w a n t to c h a n g e routines to
avoid pla te u s in g ain in g size or strength.
CIRCUIT TRAINING
E xe rcise sta tion s th a t c o n s is t of v a rio u s c o m b in a tio n s of w e ig h t tra in in g , fle xib ility ,
ca listhe n ics, a nd a e ro b ic exercise.
CONCENTRIC MUSCLE ACTION
T he m u sc le s h orten s w h ile c o n tra c tin g a ga in s t resistance.
ECCENTRIC MUSCLE ACTION
T he m u sc le le n g th en s w h ile c o n tra c tin g a ga in s t resistance.
EXERCISE FREQUENCY
E xercise e ach m u sc le g ro u p 2 -3 tim es p e r w eek. A llo w a m inim um of 48 hours rest for each
m u sc le g ro u p w o rke d. If you are d o in g a to ta l-b o d y w o rko ut, th re e trainin g se ssions per
w eek, p erfo rm e d on e v e ry s e co n d day, is a de q u a te .
G U I D E L I N E S
EXERCISE LARGE MUSCLES FIRST
You sh ou ld w o rk your la rg e m u sc le g ro u p s first (ie. squat, ben ch press, lat p ulld o w n ) before
you e xercise your sm all m u sc le g ro u p s (ie. b ic e p cu rls, tric e p p re ssd o w n s, lateral raises).
EXERCISE PROGRAM DURATION
A w eight training routine should take anyw here from 45 minutes to one hour to com plete. A dd
a no the r 20 to 60 m in u te s w hen you in c lu d e stre tch in g , w a rm -u p , a e ro b ics a nd co ol-dow n.
GIVE YOUR MUSCLES A REST
You'll g et th e m ost out of stre n gth tra in in g if you g iv e your m u scles at least 4 8 hours rest to
re cove r and re b uild b etw e e n stre n gth trainin g w orkouts.
HYPERTROPHY
E n large m e nt of a m u sc le ca use d b y an in cre a se in th e size of its ce lls in respo n se to w e ig h t
trainin g.
INTENSITY
T he d e g re e to w h ic h th e b o d y is w o rke d d u rin g e xercise.
ISOKINETIC EXERCISE
R e sista n ce is g iven at a fixed v e lo c ity of m ovem ent w ith a c co m m o d a tin g intensity. A m a ch ine
th a t m oves you th ro u gh an e ntire ra n ge of m otion at a preset s p e e d a nd w ill not c h a n g e no
m a tte r how m u ch pre ssu re is p ut fo rth b y the in d ividual.
ISOMETRIC EXERCISE
C o n tra c ts th e m u sc le s ta tica lly w ith o ut c h a n g in g its length. Exam ple: A tte m p tin g to lift a
w e ig h t heavier than you c a n handle, but ca n n o t m ove.
ISOTONIC EXERCISE
Shortens and le n g th en s th e m u sc le th ro u g h a c o m p le te ra n ge of m otion. This d efin e s w e ig h t
tra in in g w ith full ra n ge of m otion.
MUSCLE FATIGUE
F atigue is w hen you c a n ' t p o s s ib ly d o ano the r rep w ith o ut s a crific in g form .
MUSCULAR ENDURANCE
T he a b ility to p erform re petitive m u sc u la r co n tra c tio n s a ga inst som e resistance.
MUSCULAR STRENGTH
T he m axim um fo rc e th a t ca n be a p p lie d b y a m u sc le d u rin g a sin g le m axim um co ntractio n .
OSTEOPOROSIS
A d e c re a s e in b on e density.
PLYOMETRIC EXERCISE
A te c h n iq u e th a t in clu d e s s p e c ific e xercise s w h ic h e n c o m p a s s a ra p id stre tch of a m u scle
e cce n trically, fo llo w e d im m e d ia te ly b y a ra p id c o n c e n tric c o n tra c tio n of th a t m u sc le fo r the
p u rp o s e of fa c ilita tin g a n d d e v e lo p in g a fo rce fu l e xplosive m o ve m e n t o ver a sh ort p eriod of
tim e. E xam ples of th e s e are u sing m e d ic in e balls fo r u p p e r e xtre m ity and d e p th ju m p in g for
lo w er extrem eity.
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