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return stage. Proper breathing is important. Exhale
dudng the exertion stage of each repetition and inhale
dudng the return stroke; never hold your breath. Rest
for 3 minutes after each set if you are doing a muscle
building workout, 1 minute after each set if you are
doing a toning workout, end 30 seconds after each set
if you are doing a weight loss workout. Plan to spend
the first couple of weeks familiarizing yourself with the
equipment and learning the proper form for each exer-
cise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
slowly as you stretch--do not bounce. Ease into each
stretch gradually and go only as tar as you can without
strain. Stretching at the end of each workout is very
effective for increasing flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. The
charts on page 13 of this manual can be photocopied
and used to schedule and record your workouts. List
the date, exercises performed, weight, and numbers of
sets and repetitions completed. Record your weight
and key body measurements at the end of every
month. Remember, the key to achieving the greatest
results is to make exercise a regular and enjoyable
part of your everyday life.
MUSCLE CHART
A. Stemomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front ofarm)
D. Obliques (waist)
E. Brachloredtals (forean'n)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quaddcape (front of thigh}
I. Sartodus (front of thigh)
_1= -fibialis Antedor (front of calf)
K. Soleus (from of calf)
L Rectus Abdominus (stomach)
M. Adductor (inner thigh)
N. Trapezius (upper back)
O. Rhomboideus (upper bask}
P. Deltoid (shoulder)
Q. Tdceps (back of arm)
R. Latissimua Dorsi (mid back)
S. Spinae Erectors (lower back)
T. Gtuteus Medius (hip)
U. Gluteus Maximus (buttocks)
V. Hamstdng (back of leg)
W. Gastrocnemius (back'of Ca!l_
c\
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12