Weider Flex 110 User Manual - Page 10

This course is designed to improve muscle strength and size, increase power output and develop a symmetrical physique. If you have any doubts about your health or medical condition, are taking prescription drugs or are diabetic, pregnant or suffering any disability, you must consult your physician before beginning this program or any of the following programs. METHOD OF PERFORMANCE Perform the previous list of nine exercises exactly in the order shown. Perform 3 sets of 10 reps each. Ideally, though, a resistance for each exercise should be used that will not allow 10 reps on the last set. When three full sets of 10 reps are accomplished in good style, it is your signal to increase the resistance by 10 lbs. Rest Intervals - no more than 1 minute between sets or exercises. Exercising Pace - slow and deliberate, each repetition should take 4 seconds. Program Time - this initial program should take approximately 60 minutes. Resistance Selection - start exercising with light starting resistance and then build up to the resistance required to reduce the last set below 10 reps. MORE ADVANCED PROGRAMS After successfully completing one of the basic programs, you can progress further by introducing new exercises into your program and specializing on certain body parts. The secret is to substitute new exercises for each bodypart every 4 to 6 weeks to vary your program. Also to produce faster improvement to certain bodyparts you should add two extra exercises for that bodypart on two of your weekly workouts. SPORTS TRAINING Planning a suitable exercise program to improve a certain sport or recreational activity can be done by evaluating two important factors: 1. The fitness level and energy systems required. 2. The most important body actions and respective muscles involved in that particular activity. If you divide your program into two halves, the first half should be devoted to improving your general level of cardiovascular fitness. You should also perform your exercise in a manner that will increase either your anaerobic (high power/short duration) or lactic acid (moderate power/ moderate duration) or aerobic (low power/ long duration) energy production. In other words, a shot putter requires high weight/low rep training whereas a marathon runner would benefit most from low weight/high rep training. This is of course, a