Defining Your Goals
Reaching Your Goals
To reach your goals you nlust follow a consistent, well
designed pmgraln that provides balanced development to
all parts of the body and includes both aerobic and strength
exemise. Only then will you meet your goals safMy and
efficiently,
The workout routines found in this manual are
professionally designed and written to target specific fitness
goals. Should you not find one specific program to your
liking, you can design your own, based on sound
information and tile principles fk)und in this manual.
DesigningYour Own Program
You may want to design your own personal program
specifically geared to your goals and lifestyle. Designing a
program is easy, as long as you fi)lk)w these guidelines.
Understand fitness and its components: hnproperly
designed programs can be dangerous. Take some time to
review this manual as well as other fitness guides.
Know your current fitness level: Bell)re you start any
fitness program you shoukt consult a physician who will
help you detemline your current abilities.
Remember your cardiovascular component: Any fitness
pmgraln must contain a cardiovascular fitness conlponent
to be complete. So complement your resistance training
with aerobic exemise such as walking, running, bicycling or
rowing on tile Bowflex.
Training variables: When designing your own program
there are several variables that, when mixed properly, will
equal the right fitness fi)rmula fi)r you. In order to find tile
best fi)rnmla, you must experiment with several
combinations of variables. Tile variables are as fi)llows:
• Training Frequenqy: Tile number of times you train per
week. We recommend daily activity but not daily .......
training of the same muscle group.
• Training Intensity: Tile amount of resistance _ed du
your repetition.
• Training Vohune: Tile numl)er of repetiti n ha;; a
perf*,rmed.
• Rest intervals: Tile time you rest betwee_ Sets h
time you rest between workouts.
Onceyou'veestablishedabaseoffitness, i {::{:{
principles:
• £olate muscle groups: Focus work on pciftcm el := {{
groups. : ,{}} [{} :{:{
• Progressive Loading: Tile gradual S } it:incUs&
repetitions, resistance and
Identify your goals: Goals are critical to choosing and
designing an exercise program that fits and enhances your
lifestyle, but so is strategy. It_ important not to rush tile
process and try to accomplish too l_nuch too soon. That will
lead to setbacks and discouragement. Instead, set a series of
smaller achievable goals.
Select complementary exercises: Be sure to pair exercises
that address compound joint movenmnts and single joint
movements. In addition, select exercises that address
complementa W muscle groups.
Put first things first: During each session, first work those
muscle groups that need tile most training.
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11
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