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STRENGTH EXERCISE GUIDELINES
STRENGTH EXERCISE GUIDELINES
The exercise cycle and the included dumbbells can be
used for a variety of strength exercises designed to
trim, tone, and strengthen the body. Please read these
guidelines before performing strength exercises.
It is recommended that your strength exercise program
include three strength workouts each week. Use the
exercise cycle’s interactive cross training programs to
combine strength exercises with cycling exercise. An
alternative is to perform strength exercises and cycling
exercise on alternating days. For example, perform
strength exercises on Tuesday, Thursday, and
Saturday, and plan cycling exercise on Monday,
Wednesday, and Friday. Make sure to rest for at least
one full day each week to give your body time to
regenerate. CAUTION: It is very important to avoid
overdoing it during the first few months of your
exercise program, and to progress at your own
pace.
Begin each workout with five to ten minutes of stretch-
ing and light exercise to warm up. A proper warm-up
increases your body temperature, heart rate, and cir-
culation in preparation for exercise.
After warming up, perform a selection of strength exer-
cises. The cross training programs will guide you
through a variety of strength exercises. Consult a rep-
utable book to find additional strength exercises. When
you use a cross training program, you will be prompt-
ed to perform a specific number of repetitions. When
you are not using a cross training program, begin with
12 repetitions for each exercise that you perform. (A
“repetition” is one complete cycle of an exercise, such
as one shoulder press.) As your fitness level increas-
es, perform two or three sets of repetitions for each
exercise. Always rest for at least one minute after each
set. When you can complete three sets of 12 repeti-
tions without difficulty, you may choose to use heavier
weights.
Finish each workout with five to ten minutes of stretch-
ing to cool down. This will increase your flexibility and
will help to prevent soreness.
EXERCISE FORM
For the best results, correct form is important.
Maintaining proper form means moving through the full
range of motion for each strength exercise, and mov-
ing only the appropriate parts of the body. Make sure
to perform each strength exercise with a smooth,
steady motion. Exhale as you exert yourself, and
inhale as you return to the starting position; never hold
your breath.
STAYING MOTIVATED
For motivation, try listening to music or watching tele-
vision while you exercise. Use a calendar to keep a
record of your workouts, and record key body mea-
surements at the end of every month. Remember, the
key to lasting results is to make exercise a regular and
enjoyable part of your daily life.
WARNING: Before beginning any
exercise program, consult your physician.
This is especially important for persons over
the age of 35 or persons with pre-existing
health problems.