11
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
The only way to increase the size an strength of
your muscles is to push them close to their maximum
capacity. When you progressively increase the inten-
sity of your exercise, your muscles will continually
a apt an grow. You can tailor the in ivi ual exercise
to the proper intensity level in two ways:
• by changing the amount of weight use
• by changing the number of repetitions or sets per-
forme (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions).
The proper amount of weight for each exercise obvi-
ously epen s upon the in ivi ual user. You must
gauge your limits an select the amount of weight that
is right for you. Begin with 3 sets of 8 repetitions for
each exercise you perform. Rest for 3 minutes after
each set. When you can complete 3 sets of 12 repeti-
tions without ifficulty, increase the amount of weight.
Toning
You can tone your muscles by pushing them to a
mo erate percentage of their capacity. Select a mo -
erate amount of weight an increase the number of
repetitions in each set. Complete as many sets of 15
to 20 repetitions as possible without iscomfort. Rest
for 1 minute after each set. Work your muscles by
completing more sets rather than by using high
amounts of weight.
Weight Loss
To lose weight, use a low amount of weight an
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 secon s between sets.
Cross Training
Many people esire a complete an well-balance fit-
ness program, an cross training is a very efficient
way to accomplish this. One example of a balance
program is:
• Plan weight training workouts on Mon ay,
We nes ay an Fri ay.
• Plan 20 to 30 minutes of aerobic exercise, such as
cycling, running or swimming on Tues ay an
Thurs ay.
• Rest from both weight training an aerobic exercise
for at least one full ay each week to give your bo y
time to regenerate.
The combination of weight training an aerobic exer-
cise will reshape an strengthen your bo y plus
evelop your heart an lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Specifying the exact length of time for each workout,
as well as the number of repetitions or sets for each
exercise, is a highly in ivi ual matter. It is very impor-
tant to avoi over oing it uring the first few months
of your exercise program. You shoul progress at
your own pace an be sensitive to your bo y’s sig-
nals. If you experience pain or izziness at any time
while exercising, stop imme iately an begin cooling
own. Fin out what is wrong before continuing.
Remember that a equate rest an a proper iet are
important factors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching
an light exercise to warm up. Warming up prepares
your bo y for more strenuous exercise by increasing
circulation, raising your bo y temperature an eliver-
ing more oxygen to your muscles.
WORKING OUT
Each workout shoul inclu e 6 to 10 ifferent exercis-
es. Select exercises for every major muscle group
with emphasis on the areas that you want to evelop
Exercise Guidelines
USING THE BARBELL HOOKS
To change weights while your barbell (not inclu e ) is on
the Weight Rests (19), secure the barbell with the Barbell
Hooks (28, 30). To o this, flip the Barbell Hooks over the
barbell.
This will re uce the possibility of the barbell tipping while
you are changing weights.
28
19
30