Weider 130 English Manual - Page 9

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EXERCISE

GUIDELINES

THE

FOUR

BASIC

TYPES

OF

WORKOUTS

•

Muscle

Building.

In

order

to

increase

the

size

and

strength

of

your

muscles,

you

must

push

your

mus-

cles

to

a

high

percentage

of

their

capacity

and

pro-

gressively

increase

the

intensity

of

your

exercise

so

that

your

muscles

will

continually

adapt

and

grow.

Each

individual

exercise

can

be

tailored

to

the

prop-

er

intensity

level

by

changing

the

amount

of

weight

used,

or

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

series

of

repetitions

performed

consecutively.)

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

rep-

etitions

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.

To

tone

your

muscles,

you

must

push

your

muscles

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

with

-

MUSCLE

CHART

A.

B.

C.

D.

E.

F.

G.

H.

1.

J.

K.

L.

M.

N.

O.

P.

Q.

R.

S.

T.

U.

V.

W.

Stemomastoid

(neck)

Pectoral's

Major

(chest)

Biceps

(front

of

arm)

Obliques

(waist)

Brachioradials

(forearm)

Hip

Flexors

(upper

thigh)

Abductor

(outer

thigh)

Quadriceps

(front

of

thigh)

Sartorius

(front

of

thigh)

Tibialis

Anterior

(front

of

calf)

Soleus

(front

of

calf)

Rectus

Abdominus

(stomach)

Adductor

(inner

thigh)

Trapezius

(upper

back)

Rhomboideus

(upper

back)

Deltoid

(shoulder)

Triceps

(back

of

arm)

Latissimus

Dorsi

(mid

back)

Spinae

Erectors

(lower

back)

Gluteus

Medius

(hip)

Gluteus

Maximus

(buttocks)

Hamstring

(back

of

leg)

Gastrocnemius

(back

of

calf)

out

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

fitness

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

aerobic

exer-

cise,

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

aerobic

exercise;

you

can

reshape

and

strengthen

your

body,

plus

develop

a

stronger

heart

and

lungs.

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

important

to

avoid

overdoing

it

during

the

first

few

months

of

your

exer-

A

B

C

D

G

L

N

0

R

P

Weider 130 English Manual - Page 9

Exercise, Guidelines

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