Weider 150 English Manual - Page 15

Tuesday

and

Thursday,

plan

20

to

30

minutes

of

aero-

bic

exercise,

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-

cise

program,

and

to

progress

at

your

own

pace.

If

you

experience

pain

or

dizziness

at

any

time

while

exercising,

stop

immediately

and

begin

to

cool

down.

Find

out

what

is

wrong

before

continuing.

Remember

that

adequate

rest

and

a

proper

diet

are

also

impor-

tant.

WARMING

UP

Begin

each

workout

with

5

to

10

minutes

of

light

stretching

and

exercise

to

warm

up.

Warming

up

pre-

pares

your

body

for

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

exercis-

es.

Select

exercises

for

every

major

muscle

group,

with

emphasis

on

the

areas

that

you

want

to

develop

the

most.

To

give

balance

and

variety

to

your

work-

outs,

vary

the*

exercises

from

workout

to

workout.

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.

EXERCISE

FORM

In

order

to

obtain

the

greatest

benefits

from

exercis-

ing,

it

is

essential

to

maintain

proper

form.

Maintaining

proper

form

means

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

poster

accompanying

this

manual,

you

will

find

photographs

showing

the

correct

form

for

each

exercise.

A

description

of

each

exercise

is

also

provided, along

with

a

list

of

the

muscles

affected.

Refer

to

the

muscle

chart

on

page

16

to

find

the

locations

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

also

important.

Exhale

during

the

exertion

stage

of

each

repetition

and

inhale

during

the

return

stroke;

never

hold

your

breath.

Rest

for

3

minutes

after

each

set

if

you

are

doing

a

muscle

building

workout,

1

minute

after

each

set

if

you

are

doing

a

toning

workout,

and

30

seconds

after

each

set

if

you

are

doing

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

—do

not

bounce.

Ease

into

each

stretch

gradually

and

go

only

as

far

as

you

can

with-

out

strain.

Stretching

at

the

end

of

each

workout

is

very

effective

for

increasing flexibility.

STAYING

MOTIVATED

For

motivation,

keep

a

record

of

each

workout.

The

chart

on

page

17

of

this

manual

can

be

photocopied

and

used

to

schedule

and

record

your

workouts.

List

the

date,

exercises

performed,

weight,

and

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.

15

Weider 150 English Manual - Page 15

Personalizing, Exercise, Program, Warming, Working, Cooling, Staying, Motivated

Page 15 highlights