Exercise Guidelines - Weider PRO 575 User Manual

EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To Increase the size and strength of your muscles,
push them close to their maximum capacity. Your mus-
cles will continually adapt and grow as you progras-
sively 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 per-
formed. (A =repetition" is one complete cycle of an
exercise, such as one sit-up. A =set"Is a sedes of
repetitions.)
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 dght
for you. Begin with 3 sets of 8 repeUtlonsfor each
exercise 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
You can tone your muscles by pushing them to a mod-
erate percentage of their capacity. Select a moderate
amount of weight and Increase the number of repeti-
tions 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 musc/es by complet-
ing 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 repstitlons In each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Cross Training
Cross training Is an efficient way to get a cOmplete and
weil-balancad fitness program. An example of a bei-
ancad program Is:
• Plan weight trelnlng workouts on Monday,
Wednesday, and Fddsy.
• Plan 20 to 30 minutes of aerobic exarclse, such as
cycling or swimming, on Tuesday and Thursday.
• Rest from both weight training and aerobic exemise
for at least one full day each week to give your body
time to regenerate.
The combination of weight training and aerobic exer-
cise will reshape and strengthen your body, and devel-
op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the exact length of time for each wod<out,
as well as the number of repetitions or sets completed,
Is an Individual matter. It Is Important to avoid overdo-
Ing it dudng the first few months of your exercise pro-
gram. You should progress at your own pace and be
sensitive to your body's signals. If you expedence pain
or dizziness at any time white exercising, stop immedi-
ately 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 pro-
gram.
WARMING UP
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 deliver-
ing more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercis-
as. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and vadety 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 dght for you, stick with it.
EXERCISE FORM
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.
Exemlslng In an uncontrolled manner will leave you
feeling exhausted. On the exercise guide accompany-
leg thIs manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles affected. Refer to the muscle chart on page
22 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
retum stage. Proper breathing Is Important. Exhale
dudng the exertion stage of each repetition and inhale
dudng the rstum stroke. Never hold your breath.
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