Weider 146 English Manual - Page 11

USING THE BARBELL HOOKS 19 To change weights while your barbell (not included) is on the Weight Rests (19), secure the barbell with the Barbell Hooks (28, 30). To do this, flip the Barbell Hooks over the barbell. 28 This will reduce the possibility of the barbell tipping while you are changing weights. 30 Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS Muscle Building The only way to increase the size and strength of your muscles is to push them close to their maximum capacity. When you progressively increase the intensity of your exercise, your muscles will continually adapt and grow. You can tailor the individual exercise to the proper intensity level in two ways: ¥ by changing the amount of weight used ¥ by changing the number of repetitions or sets per- formed (A ÒrepetitionÓ is one complete cycle of an exercise, such as one sit-up. A ÒsetÓ is a series of repetitions). ness program, and cross training is a very efficient way to accomplish this. One example of a balanced program is: ¥ Plan weight training workouts on Monday, Wednesday and Friday. ¥ Plan 20 to 30 minutes of aerobic exercise, such as cycling, running or swimming on Tuesday and Thursday. ¥ Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate. The combination of weight training and aerobic exercise will reshape and strengthen your body plus develop your heart and lungs. The proper amount of weight for each exercise obviously 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 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 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 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 Many people desire a complete and well-balanced fit- PERSONALIZING YOUR EXERCISE PROGRAM Specifying the exact length of time for each workout, as well as the number of repetitions or sets for each exercise, is a highly individual matter. It is very important to avoid overdoing it during the first few months of your exercise program. You should progress at your own pace and be sensitive to your bodyÕs 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 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 Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group with emphasis on the areas that you want to develop 11