Weider Pro 335 Bench English Manual - Page 14

14

EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS

• Muscle Building

In order to increase the size and strength of your mus-

cles, you must push your muscles to a high percent-

age of their capacity.You must also progressively

increase the intensity of your exercise so that your

muscles will continually adapt and grow. Each individ-

ual exercise can be tailored to the proper intensity

level by changing the amount of weight used, or the

number of repetitions or sets performed. (A “repetition”

is one complete cycle of an exercise, such as one sit-

up. A “set” is a series of repetitions performed consec-

utively.)

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 repetitions

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 mod-

erate 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

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 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 aero-

bic 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 exercise 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 important.

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 workouts,

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 exercising,

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 uncon-

trolled manner will leave you feeling exhausted. On the

exercise poster accompanying this manual, you will

find photographs showing the correct form for several

exercises. A description of each exercise is also pro-

vided, 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 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

Weider Pro 335 Bench English Manual - Page 14

Exercise Guidelines

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