Defining Your Goals
Reaching Your Goals
To reach your goals you must follow a consistent, well
designed program that provides balanced development to
all parts of the body and includes both aerobic and strength
exercise. Only then will you meet your goals safely and effi-
ciently.
The workout routines found in this manual are profession-
ally 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
the principles found in this manual.
Designing Your Own Program
You may want to design your own personal program specif-
ically geared to your goals and lifestyle. Designing a pro-
gram is easy, as long as you follow these guidelines.
Understand fitness and its components: Improperly
designed programs can be dangerous. Take some time to
review this manual as well as other fitness guides.
Know your current fitness level: Before you start any fit-
ness program you should consult a physician who will help
you determine your current abilities.
Identify your goals: Goals are critical to choosing and
designing an exercise program that fits and enhances your
lifestyle, but so is strategy. It’s important not to rush the
process and try to accomplish too much 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 movements and single joint
movements. In addition, select exercises that address
complementary muscle groups.
Put first things first: During each session, first work those
muscle groups that need the most training.
Remember your cardiovascular component: Any fitness
program must contain a cardiovascular fitness component
to be complete. So complement your resistance training
with aerobic exercise such as walking, running, bicycling or
rowing on the Schwinn Comp.
Training variables: When designing your own program
there are several variables that, when mixed properly, will
equal the right fitness formula for you. In order to find the
best formula, you must experiment with several combina-
tions of variables. The variables are as follows:
• Training Frequency: The number of times you train per
week. We recommend daily activity but not daily train-
ing of the same muscle group.
• Training Intensity: The amount of resistance used during
your repetition.
• Training Volume: The number of repetitions and sets
performed.
• Rest intervals: The time you rest between sets and the
time you rest between workouts.
Once you’ve established a base of fitness, follow these basic
principles:
• Isolate muscle groups: Focus work on specific muscle
groups.
• Progressive Loading: The gradual systematic increase of
repetitions, resistance and exercise period.
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