EXERCISE GUIDELINES. Weider 141, WEEVSY2996

EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM

Muscle Building

To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways:

• by changing the amount of weight used

• by changing 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 series of repetitions.)

Determining the exact length of time for each workout, as well as the number of repetitions or sets completed, is an individual matter. It is important to avoid overexerting yourself during the first few months of your exercise program. You should progress at your own pace and be sensitive to your body’s signals. If you experience pain or dizziness at any time while exercising, stop immediately and begin cooling down. Find out what is wrong before continuing. Remember that adequate rest and a proper diet are important factors in any exercise program.

WARMING UP

The proper amount of weight for each exercise depends upon the individual user. You must gauge your limits and select the amount of weight that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. Rest for three minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of weight.

Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. Warming up prepares your body for more strenuous exercise by increasing circulation, raising your body temperature and delivering more oxygen to your muscles.

WORKING OUT

Toning

You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate 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 one minute after each set. Work your muscles by completing more sets rather than by using high amounts of weight.

Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group, emphasizing areas that you want to develop most. To give balance and variety to your workouts, vary the exercises from session to session.

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. 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.

EXERCISE FORM

Cross Training

Cross training is an efficient way to implement a complete and well-balanced fitness program. An example of a balanced program follows:

• Plan strength training workouts on Monday,

Wednesday, and Friday.

• Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an elliptical exerciser or exercise cycle, on Tuesday and Thursday.

• Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate.

The combination of strength training and aerobic exercise will reshape and strengthen your body, plus develop your heart and lungs.

Maintaining proper form is an essential part of an effective exercise program. This requires moving through the full range of motion for each exercise, and moving only the appropriate parts of the body.

Exercising in an uncontrolled manner will leave you feeling exhausted. On the exercise guide accompanying this manual you will find photographs showing the correct form for several exercises, and a list of the muscles affected. See the muscle chart on the next page to find the names 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 important. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath.

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A

B

C

D

E

H

J

I

K

G

F

Rest for a short period of time after each set. The ideal resting periods follow:

• Rest for three minutes after each set for a muscle building workout.

• Rest for one minute after each set for a toning workout.

• Rest for 30 seconds after each set for a weight loss workout.

Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise.

COOLING DOWN

End each workout with 5 to 10 minutes of stretching.

Include stretches for both your arms and legs. Move slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is an effective way to increase flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. The chart on page 32 of this manual can be photocopied and used to schedule and record your workouts. List the date, the exercises performed, the weight used, and the numbers of sets and repetitions completed.

Record your weight and key body measurements at the end of every month. Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life.

L

M

N

U

O

P

Q

R

S

T

V

W

X

MUSCLE CHART

A. Sternomastoid (neck)

B. Pectoralis Major (chest)

C. Biceps (front of arm)

D. Obliques (waist)

E. Brachioradials (forearm)

F.

Hip Flexors (upper thigh)

G. Abductor (outer thigh)

H. Quadriceps (front of thigh)

I.

Sartorius (front of thigh)

J.

Tibialis Anterior (front of calf)

K. Soleus (front of calf)

L.

Anterior Deltoid (shoulder)

M. Rectus Abdominus (stomach)

N. Adductor (inner thigh)

O. Trapezius (upper back)

P.

Rhomboideus (shoulder)

Q. Posterior Deltoid (Upper Back)

R. Triceps (back of arm)

S. Latissimus Dorsi (mid back)

T.

Spinae Erectors (lower back)

U. Gluteus Medius (hip)

V.

Gluteus Maximus (buttocks)

W. Hamstring (back of leg)

X. Gastrocnemius (back of calf)

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MONDAY

Date:

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EXERCISE WEIGHT SETS REPS

TUESDAY

Date:

/ /

WEDNESDAY

Date:

/ /

AEROBIC EXERCISE

EXERCISE WEIGHT SETS REPS

THURSDAY

Date:

/ /

FRIDAY

Date:

/ /

AEROBIC EXERCISE

EXERCISE WEIGHT SETS REPS

Make photocopies of this page for scheduling and recording your workouts.

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