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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.
WORKOUT VARIATIONS
NEUTRAL GRIP
OVERHAND OR PRONATED GRIP
UNDERHAND OR SUPINATED GRIP