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STRENGTH TRAINING GUIDELINES
D
uring strength exercises, you must maintain proper
form for the best results. Maintaining proper form
i
nvolves 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
reduce the benefits of strength exercises. On the
exercise chart accompanying this manual are pho-
tographs showing the correct form for several strength
exercises.
Perform each repetition of each strength exercise
smoothly and without pausing. The exertion phase of
each repetition should last only about half as long as
the return phase. Proper breathing is also important.
Exhale during the exertion phase of each repetition
and inhale during the return phase—never hold your
breath.
To increase the size and strength of your muscles,
you must work your muscles at a level close to their
m
aximum capacity. Your muscles will adapt and grow
as you progressively increase the amount of weight
t
hat you use. You can tone your muscles by working
them at a moderate percentage of their capacity. The
proper amount of weight to use for each strength exer-
cise depends on you—you must gauge your limits and
select an appropriate amount of weight.
It is important to avoid overdoing it during the first few
months of your exercise program. Progress at your
own pace and be sensitive to your body’s signals. If
you experience pain or dizziness at any time while
exercising, stop immediately and cool down. Find out
what is wrong before continuing. Remember that ade-
quate rest and a proper diet are important factors in
any exercise program.