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EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
• Muscle Building
In order to increase the size and strength of your mus-
cles, you must push your muscles to a high percent-
age of their capacity. You must also progressively
increase the intensity of your exercise so that your
muscles will continually adapt and grow. Each individ-
ual exercise can be tailored to the proper intensity
level by changing the amount of weight used, or 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 sedes of repetitions performed consec-
utively.)
The proper amount of weight for each exercise
depends upon the individual user. It is up to you to
gauge your limits. Select the amount of weight that
you think is right for you. Begin with 3 sets of 8 repeti-
tions for each exercise that you perform. Rest for 3
minutes after each set. When you can complete 3 sets
of 12 repetitions without difficulty, increase the amount
of weight.
• Toning
PERSONALIZING
YOUR EXERCISE
PROGRAM
We have not specified an exact length of time for each
workout, or a specific number of repetitions or sets for
each exercise. It is very impertant to avoid overdoing it
during the first few months of your exercise program,
and to progress at your own pace. If you experience
pain or dizziness at any time while exercising, stop
immediately and begin to cool down, Find out what is
wrong before continuing. Remember that adequate
rest and a proper diet are also important.
WARMING UP
Begin each workout with 5 to 10 minutes of iight
Stretching and exercise to warm up. Warming up pre-
pares your body for exercise by increasing circulation,
raising your body temperature and delivering more
oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercis-
es. Select exercises for every major muscle group,
with emphasis on the areas that you want to develop
the most. To give balance and variety to your work-
outs, vary the exercises from workout to workout.
To tone your muscles, you must push your muscles to
a moderate percentage of their capacity. Select a mod-
erete amount of weight 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 weight.
• Weight Loss
To lose weight, use a low amount of weight 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
In the pursuit of a comPlete and well-balanced f'_ess
program, many have found that cross training is the
answer. We recommend that on Monday, Wednesday
and Friday, you plan weight training workouts. On
Tuesday and Thursday, plan 20 to 30 minutes of aero-
bic exercise, such as cycling, running or swimming.
Rest from both weight training and aerobic exercise for
at least one full day each week to give your body time
to regenerate. By combining weight training with aero-
bic exemise, you can reshape and strengthen your
body, plus develop a stronger heart and lungs.
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
In order to obtain the greatest benefits from exercising,
it is essential to maintain proper form.
Maintaining proper form means moving through the full
range of motion for each exemise, and moving only
the appropriate parts of the body. Exercising in an
uncontrolled manner will leave you feeling exhausted.
On the exercise poster accompanying this manual,
you will find photographs showing the correct form for
several exemisas. A description of each exercise is
also provided, along with a list of the muscles affected.
Refer to the muscle chart on page 16 to find the loca-
tions of the muscles.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the
return stage. Proper breathing is impodant. Exhale
dudng the exertion stage of each repetition and inhale
during the return stroke; never hold your breath. Rest
for 3 minutes after each set if you are doing a muscle
building workout, 1 minute after each set if you are
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