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15
GENERAL
RESISTANCE TRAINING BENEFITS AND TIPS
• Always consult a physician before starting an exercise program.
• To be successful in your exercise program, it is important to develop
an understanding of the basic principles of resistance training. Now
that you have assembled your VISION FITNESS Gym, it is only natural
that you want to get started immediately. First, determine a few
realistic, short term goals and expectations for yourself. Choose an
appropriate exercise routine that best suits your individual needs. Any
of the 3 programs, explained in the Training Programs section below,
is a great starting point.
• Warm up properly before engaging in resistance training. Stretching,
yoga, jogging, calisthenics, or other cardiovascular exercise can help
prepare your body for the heavier workload of lifting weights.
• Learn how to perform the exercise correctly before using heavy
weight. Correct form is important to avoid injury and ensure that you
work the proper muscle groups.
• Know your limitations. If you are new to resistance training or are
starting back, after an extended layoff, start slowly and build
foundational strength over a longer period of time.
• Pay attention to your breathing. As a general rule of thumb: inhale on
the non-exertion part of the movement and exhale during the exertion
portion. Never hold your breath.
• Keep in mind how important the recovery phase is in achieving your
goals. The general rule is to allow a minimum of 48-72 hours before
training the same muscle/s. If you still experience soreness after this
period of time has elapsed, take a few additional days until the
soreness has subsided.
• Use this manual to guide you through the basic exercises you can
perform on your VISION FITNESS Gym. To achieve maximum results
and avoid possible injury, consult a fitness professional to formulate a
complete exercise program.