Xterra 1644980US Owner's Manual page 34

Endurance Circuit Training
Cardiovascular endurance, muscle, strength, flexibility and coordination are all necessary for maximum
fitness. The principle behind circuit training is to give a person all the essentials at one time by going through
your exercise program moving as fast as possible between each exercise. This increases the heart rate and
sustains it, which improves the fitness level. Do not introduce this circuit training effect until you have reached
an advanced program stage.
Body Building
Is often used synonymously with strength training The fundamental principal here is OVERLOAD. Here, the
muscle works against greater loads than usual. This can be done by increasing the load you are working
against.
Patronization
This is the term used to vary your exercise program for both physiological and psychological benefits. In your
overall program, you should vary the workload, frequency and intensity. The body responds better to variety
and so do you. In addition, when you feel yourself getting "stale', bring in periods of lighter exercise to allow
the body to recuperate and restore its reserves. You will enjoy your program more and feel better for it.
Muscle Soreness
For the first week or so, this may be the only indication you have that you are on an exercise program. This,
of course, does depend on your overall fitness level. A confirmation that you are on the correct program is a
very slight soreness in most major muscle groups. This is quite normal and will disappear in a matter of days.
If you experience major discomfort, you may be on a program that is too advanced or you have increased
your program too rapidly.
If you experience PAIN during or after exercise, your body is telling you something.
Stop exercising and consult your doctor.
What to Wear
Wear clothing that will not restrict your movement in any way while exercising. Clothes should be light enough
to allow the body to cool. Excessive clothing that causes you to perspire more than you normally would while
exercising, gives you no advantage. The extra weight you lose is body fluid and will be replaced with the next
glass of water you drink. It is advisable to wear a pair of gym or running shoes or "sneakers".
Breathing during Exercise
Do not hold your breath while exercising. Breathe normally as much as possible. Remember, breathing
involves the intake and distribution of oxygen, which feeds the working muscles.
Rest periods
Once you start your exercise program, you should continue through to the end. Do not break off halfway
through and then restart at the same place later on without going through the warm-up stage again.
The rest period required between strength training exercises may vary from person to person. This will
depend mostly on your level of fitness and the program you have chosen. Rest between exercises by all
means, but do not allow this to exceed two minutes. Most people manage with half minute to one minute rest
periods
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Customer Service 1-888-707-1880 Dyaco Canada Inc. 2014
Email: customerservice@dyaco.ca