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STRENGTH TRAINING GUIDELINES
17
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the proper length of time for each work-
o
ut and the numbers of repetitions or sets to complete
is an individual matter. Avoid overdoing it during the
first few months of your exercise program. Progress
at your own pace, and be sensitive to your body’s sig-
nals. If you experience pain or dizziness while exer-
cising, stop immediately and begin cooling down. Find
out what is wrong before continuing.
Remember that adequate rest and a proper diet are
important factors in any exercise program.
Warming Up—Begin each workout with 5 to 10 min-
utes of stretching and light exercise to warm up.
Warming up prepares your body for more strenuous
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 exercises. Select exercises for every major
muscle group, emphasizing areas that you want to
develop 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—Maintaining proper form is an
essential part of an effective exercise program. This
requires 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.
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.
Cooling Down—End each workout with 5 to 10 min
-
utes of stretching. Include stretches for both your arms
and legs. Ease into each stretch gradually and go only
as far as you can without strain. Move slowly as you
stretch and do not bounce. Stretching at the end of
each workout is an effective way to increase flexibility.
Staying Motivated—For motivation, keep a record of
each workout. List the date, the exercises performed,
the resistance used, and the numbers of sets and
r
epetitions completed. Record your weight and key
body measurements at the end of every month.
THE BASIC TYPES OF STRENGTH WORKOUTS
Note: See the accompanying DVD to learn the correct
form for a variety of exercises that can be performed
with the resistance system.
Muscle Building—To increase the size and strength
of your muscles, push them close to their maximum
capacity. Your muscles will continually adapt and grow
as you progressively increase the intensity of your
exercise.
Begin with 3 sets of 8 repetitions for each exercise you
perform. Rest for 3 minutes after each set. When you
can complete 3 sets of 12 repetitions without difficulty,
increase the amount of resistance.
Toning—You can tone your muscles by pushing them
to a moderate percentage of their capacity. Select a
moderate amount of resistance and increase the num-
ber 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 resistance.
Weight Loss—To lose weight, use a low amount of
resistance 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 T
raining—
Cross training is an ef
ficient way to
get a complete and well-balanced fitness program.
An
example of a balanced program follows:
•
Plan strength training workouts on Monday
,
Wednesday, and Friday.
•
Plan 20 to 30 minutes of aerobic exercise, such as
running on a treadmill or using an exercise cycle, on
Tuesday and Thursday.
•
Rest from both strength training and aerobic exer-
cise for at least one full day each week to give your
body time to regenerate.
The combination of strength training and aerobic exer
-
cise will reshape and strengthen your body and devel
-
op your heart and lungs.