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Define Your Goals
It is important to define your goals before you begin your workout routine. The following fitness
guidelines will help you define your goals and choose your fitness program. Consult a physician when
setting up your workout goals.
Muscle Strength is the maximum force that
you can exert against resistance at one time.
Your muscle strength comes into play when you
pick up a heavy bag of groceries or lift a small
child. It is developed when a localized muscle
is worked both positively (concentric) and
negatively (eccentric) at a resistance—great
enough so you can perform only five to eight
repetitions of the exercise before the muscle
fails. Each set of repetitions is followed by a
rest interval that typically runs three times
longer than the set. Later, between exercise
sessions, the muscle overcompensates for the
stress and usually increases in both strength
and size.
Muscle Endurance is the ability to perform
repeated contractions. It comes into play
when you cross-country ski or work on your
feet all day. Endurance training addresses the
slow twitch, endurance muscle fibers, which
depend on oxygen for energy. To develop
muscle endurance, use low resistance and
high repetitions about 15-20 repetitions in each
set, three sets to each exercise, working the
muscle only to fatigue.
Muscle Power is the combination of strength
and speed of the muscular contraction. This
is often misinterpreted as; a) being directly
associated with certain skill or sport and/or;
b) meaning that you must move fast. Load is
actually a more important factor than speed
when attempting to improve power. When
training to achieve muscular power, pick a
resistance that fatigues you in the 3-5 repetition
range. When performing these reps, it is more
important to think of contracting the muscles
faster rather than attempting to move faster.
Performing sport simulation exercises usually
results in a deterioration of the motor pattern
or skill. The biomechanically sound method
of improving power in your sport is to train for
power using the correct joint movements, as
described in this manual. Then practice the skill
associated with your sport, learning to apply
this newly achieved power.
Body Composition is the ratio of fat weight
(fat) to lean weight (muscles, bones and tissue).
As you age, the ratio shifts. The fat weight
increases and the lean weight decreases.
Training for muscle strength will generally
increase muscle size and aerobic conditioning
will help burn extra calories. Performing these
two forms of exercise, either at different times
or together, will create the greatest changes
in body fat weight. Balanced Strength and
alignment are the result of equal strength
developed in all parts of the body. It comes into
play in your standing and sitting posture, and
in your ability to perform just about any activity
safely and effectively. An over-development
of the back will round the shoulders; weak or
stretched abdominals can cause lower back
pain. You want a balance of muscle strength in
front and back. In addition, you need a balance
of strength between your middle, lower, and
upper body.
Flexibility is the ability of a muscle or group of
muscles to move the joint through a full range
of motion. Flexibility comes into play when
you execute an overhand serve or stretch for
the top shelf in the kitchen. It is a cooperative
movement of opposite muscle groups. When
a muscle contracts, its opposite muscle group
must relax for the action to occur. Increased
flexibility means an increased range of motion,
made possibly by this simultaneous contracting
and relaxing. Good flexibility is important
in protecting the body from injury and can
be achieved through the balanced strength
training programs that are included in this
manual.
Cardiovascular Endurance is the ability
of the heart and lungs to supply oxygen and
nutrients to exercising muscles over an
extended period of time. It comes into play
when you jog a mile or ride a bike. It is a critical
component of overall fitness and health.
Workouts
Owner’s Manual
12
Owner’s Manual
13