PERSONALIZING YOUR EXERCISE PROGRAM
We have not specified an exact length of time for each
workout, or a specific number of repetitions or sets for
each exercise. It is very important to avoid overdoing it
during the first few months of your exercise program,
and to progress at your own pace. If you experience
pain or dizziness at any time while exercising, stop
immediately and begin to cool down. Find out what is
wrong before continuing. Remember that adequate rest
and a proper diet are also important.
WARMING UP
Begin each workout with 5 to 10 minutes of light
stretching and exercise to warm up. Warming up pre-
pares your body for exercise by increasing circulation,
raising your body temperature and delivering more oxy-
gen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercis-
es. Select exercises for every major muscle group, with
emphasis on the areas that you want to develop the
most. To give balance and variety to your workouts,
vary the exercises from workout to workout.
Schedule your workouts for the time of day when your
energy level is the highest. Each workout should be fol-
lowed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
EXERCISE FORM
In order to obtain the greatest benefits from exercising,
it is essential to maintain proper form.
Maintaining proper form means moving through the full
range of motion for each exercise, and moving only the
appropriate parts of the body. Exercising in an uncon-
trolled manner will leave you feeling exhausted. A
description of each exercise is also provided, along
with a list of the muscles affected.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the
return stage. Proper breathing is important. Exhale dur-
ing the exertion stage of each repetition and inhale dur-
ing the return stroke; never hold your breath. Rest for 3
minutes after each set if you are doing a muscle build-
ing workout, 1 minute after each set if you are doing a
toning workout, and 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 equip-
ment and learning the proper form for each exercise.
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 far 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. 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.
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