Weider 200 Bench English Manual - Page 11

Exercise Guidelines

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EXERCISE GUIDELINES WORKOUT GUIDELINES EXERCISE FORM Familiarize yourself with the equipment and learn the proper form for each exercise. Use your own judgment to determine the appropriate length of time for each workout, and the numbers of repetitions and sets to complete. Progress at your own pace and be sensitive to your bodyʼs signals. Follow each strength workout with at least one day of rest. Note: A "repetition" is one complete cycle of an exercise, such as one push-up. A "set" is a series of repetitions. Warming Up-Start with 5 to 10 minutes of light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. Working Out-Include 5 to 10 different exercises in each workout. Select exercises for every major muscle group, emphasizing areas that you want to develop. To give balance and variety to your workouts, vary the exercises from workout to workout. Cooling Down-Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems. Move through the full range of motion for each exercise, and move only the appropriate parts of the body. Perform the repetitions in each set smoothly and without pausing. The exertion stage of each repetition should last about half as long as the return stage. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath. Rest for a short period of time after each set: • Muscle Building-Rest for three minutes after each set. • Toning-Rest for one minute after each set. • Weight Loss-Rest for 30 seconds after each set. STAYING MOTIVATED For motivation, keep a record of each workout. Write the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed. Record your weight and key body measurements once a month. To achieve good results, make exercise a regular and enjoyable part of your life. Cross Training-Combine strength training and aerobic exercise by following this type of program: • Strength workouts on Monday, Wednesday, and Friday • 20 to 30 minutes of aerobic exercise on Tuesday and Thursday • One full day of rest each week to give your body time to regenerate 11

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EXERCISE GUIDELINES
WORKOUT GUIDELINES
Familiarize yourself with the equipment and learn the
proper form for each exercise. Use your own judgment
to determine the appropriate length of time for each
workout, and the numbers of repetitions and sets to
complete. Progress at your own pace and be sensitive
to your bodyʼs signals. Follow each strength workout
with at least one day of rest.
Note: A “repetition” is one complete cycle of an exer-
cise, such as one push-up. A “set” is a series of
repetitions.
Warming Up
—Start with 5 to 10 minutes of light exer-
cise. A warm-up increases your body temperature,
heart rate, and circulation in preparation for exercise.
Working Out
—Include 5 to 10 different exercises in
each workout. Select exercises for every major muscle
group, emphasizing areas that you want to develop.
To give balance and variety to your workouts, vary the
exercises from workout to workout.
Cooling Down
—Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.
Cross Training
—Combine strength training and aero-
bic exercise by following this type of program:
• Strength workouts on Monday, Wednesday, and
Friday
• 20 to 30 minutes of aerobic exercise on Tuesday
and Thursday
• One full day of rest each week to give your body
time to regenerate
EXERCISE FORM
Move through the full range of motion for each exer-
cise, and move only the appropriate parts of the body.
Perform the repetitions in each set smoothly and with-
out pausing. The exertion stage of each repetition
should last about half as long as the return stage.
Exhale during the exertion stage of each repetition
and inhale during the return stroke. Never hold your
breath.
Rest for a short period of time after each set:
• Muscle Building—Rest for three minutes after each
set.
• Toning—Rest for one minute after each set.
• Weight Loss—Rest for 30 seconds after each set.
STAYING MOTIVATED
For motivation, keep a record of each workout. Write
the date, the exercises performed, the resistance
used, and the numbers of sets and repetitions com-
pleted. Record your weight and key body
measurements once a month.
To achieve good results, make exercise a regular and
enjoyable part of your life.