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Define
Your Goals
Design Your Own Program
Understand
fitness
and its components.
hnproperly
designed
programs
can be dangerous.
Take some
time to review
this manual
as well as
other
fitness
guides.
Know your current
fitness
level. Before
you start any
fimess
program
you should
consult
a physician
who
will help you determine
your
current
abilities.
Identify
your goals. Goals are critical
to choosing
and designing
an exercise
program
that fits and
enhances
your
lifestyle,
but so is strategy.
It's
important
not to rush
the process
and try to
accomplish
too much
too soon.
That
will lead to
setbacks
and discouragement.
Instead,
set a series
of smaller
achievable
goals.
Select
complementary
exercises.
Be sure
to
pair exercises
that address
compound
joint
movements
and single joint
movements.
In
addition,
select
exercises
that address
compli-
mentary
muscle
groups.
Put first things
first. During
each
session,
first work
muscle
groups
that need
the most
training.
Remember
your cardiovascular
component.
Any
fimess
program
must
contain
a cardiovascular
fimess
component
to be complete.
So complement
your
resistance
training
with aerobic
exercise
such
as walking,
running,
or bicycling.
Training
variables.
When
designing
your own
program
there
are several
variables
that, when
mixed
properly,
will equal
the right fitness
tbrmula
fbr you. In order
to find out the best
fbrmula,
you must
experiment
with several
combinations
of variables.
The variables
are as follows:
Training Frequency:
The number
of times you
train per week. We recommend
daily activity but
not daily training
of the same muscle group.
* Training Intensity:
The amount
of resistance
used during your repetition.
* Training
Volume:
The number
of repetitions
and sets perff)rmed.
* Rest Intervals: The time you rest between
sets
and the time you rest between workouts.
Once
you've
established
a base
of fitness,
follow
these
basic
principles:
, Isolate Muscle Groups: Focus work on specific
muscle groups.
Progressive Loading:
The gradual
systematic
increase of repetitions,
resistance and exercise
period.
12
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Xti'eme ' SE Owner's
Manual
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