Exercise Guidelines - Weider PRO 290 W User Manual

EXERCISE GUiDELiNES
FOUR TYPES OF STRENGTH WORKOUTS
Note: A "repetition" is one complete cycle of an exer-
cise, such as one sit-up A "sel" is a series of
repetitions.
Muscle Building--Work your muscles near 1heir max-
imum capacity and progressively increase the intensily
of your exercise, Ad}ust the intensity level of an indi-
vidual exercise as follows:
• Change the amount of resistance used
• Change the number of repetitions or sets performed.
Use your own judgment to determine the amount of
resistance lhal is right for you. Begin with 3 sets of B
repetitions for each exercise that you perform_ Rest for
3 minutes after each set, When you can complete 3
sets of t2 repetitions without difficulty, increase the
amount of resistance.
Toning--Tone your muscles by working them to a
moderate percentage of their capacity. Select a mod-
erate amount of resistance and increase the number
of repetitions in each set. Complete as many sets of
15 to 20 repetitions as possible wilhout dlscomforL
Rest for 1 minute after each set. Work your muscles
by completing more sets rather than by using high
amounts ef resistance.
Weight Loss--To lose weight, use a low amount of
resistance and increase tile number of repetitions in
each set. Exercise for 20 to 30 minutes, resting for a
maximum of 30 seconds between sets,
Cross Training--Combine slrength training and aero-
bic exercise by following this type of program:
• Strength workouts on Monday, Wednesday, and
Friday.
• 20 to 30 minutes of aerobic exercise on Tuesday
and Thursday°
- One full day of rest each week to give your body
time 1o regenerate.,
WORKOUT GUIDELINES
Familiarize yoursetl with the equipment and learn the
proper form for each exercise. Use your own judgment
to determine the appropdale lenglh of time for each
workout, and the numbers of repetitions and sets to
complete° Progress at your own pace and be sensitive
to your body's signals, Fogow each strength workout
with at least one day of rest,
Warming Up--Stag with 5 to 10 minutes of stretching
and light exercise_ A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise,
Working Out--include 6 Io 10 diflerent exercises in
each workeuL Select exercises for every major muscle
group, emphasizing areas that you want to develop,
To give balance and variety 10 your workouts, vary the
exercises from workout to workout.
Cooling Down--Finish with 5 to 10 minutes of
stretching_ Stretching increases the flexibitily of your
muscles and helps Io prevent post.exercise problems.
EXERCISE FORM
Move through Ihe fulI range of motion for each exer-
cise and move only the appropriate parts of the body,,
Pedorm the repetitions in each set smoothly and with-
out pausing. The exerlion stage of each repetition
should last about haft as long as the return stage,
Exhate during the exertion stage of each repetition
and inhale during the return stroke, Never hold your
breath.
Rest for a short period of time after each set:
• Muscle Building--Rest for three minutes after each
set°
• Toning--Rest for one minute after each set.
, Weight Loss--Rest for 30 seconds after each sol
STAYING MOTIVATED
For motivation, keep a record of each workout, Write
the date, the exercises pedormed, lhe resistance
used, and the numbers of sets and repetitions com_
plated., Record your weight and key body
measurements once a month° To achieve good
resu]ls, make exercise a regular and enjoyable part of
your life,
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