| Exercise Tips | | | | completed. |
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| The most effective exercise regimen includes | | | | · Replace fluids lost while exercising by |
| both strength training and cardiovascular | | | | drinking water at regular intervals during |
| (aerobic) training in a consistent, regular | | | | exercise. Don't wait until you feel thirsty |
| program. | | | | to drink. |
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| · 2-4 days of strength training and | | | | · Rest a minimum of 48 hours and a maximum |
| | | | of 96 hours between training sessions using |
| · 2-5 days of aerobic activity; or | | | | the same muscle groups. |
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| · 3-4 days of circuit training. | | | | Aerobic Work Out |
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| Every safe and effective exercise program | | | | An exercise is classified as aerobic if the |
| should consist of three elements. In order, | | | | oxygen supply is sufficient to meet the |
| they are: | | | | oxygen demand of the working muscles during |
| | | | the exercise. When this occurs, it's possible |
| · Warm Up | | | | to continue the exercise for prolonged |
| | | | periods of time (12 minutes or more). Another |
| · Work Out | | | | aspect of aerobic exercise is that it engages |
| | | | the large muscle groups, principally those of |
| · Cool Down | | | | the legs, continuously over the length of the |
| | | | exercise. Brisk walking, running, jogging, |
| Warm Up | | | | cycling, rowing, jumping rope, etc. are |
| | | | examples of aerobic exercise. |
| Always warm up before exercising. People who | | | | |
| do not warm up before exercising are the ones | | | | You can achieve an aerobic training effect by |
| who usually end up sustaining injuries. | | | | performing aerobic exercise for a minimum of |
| Protect your neck, back, spine, and joints. | | | | 12 minutes during which your heart rate has |
| Get the blood and juices flowing and wake up | | | | been elevated to within your training range. |
| your muscles gradually through a series of | | | | The training range is between 65% and 80% of |
| stretches and preliminary sets using reduced | | | | your Age-Predicted Maximum Heart Rate |
| resistance. This is one time when "going | | | | (approximately 220 minus your age). Remember: |
| through the motions" can be extremely | | | | It takes a few minutes of exercise to elevate |
| beneficial. | | | | your heart rate into the training range and |
| | | | this time does not count toward the minimum |
| Strength Work Out | | | | 12 minutes. |
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| Perform at least one set of 8-12 reps to near | | | | Circuit Training Work Out |
| fatigue for each muscle group in the body | | | | |
| (chest, back, shoulders, biceps, triceps, | | | | Circuit training consists of a series of |
| abs, thighs, hamstrings, and calves) a | | | | strength training exercises, commonly |
| minimum of two times per week. Your goal | | | | interspersed with short episodes of aerobic |
| should be to work up to doing three sets | | | | exercise, all done one after the other with |
| (increasing the resistance for each | | | | as little time between each exercise as |
| successive set) with 30-60 seconds of rest | | | | possible. |
| between each set. | | | | |
| | | | The object is to perform strength training |
| Start out slowly.. By doing additional sets | | | | exercises on the major muscle groups while |
| or combinations of sets you can realize even | | | | maintaining an effective aerobic training |
| greater strength and body shaping gains. | | | | level. Circuit training takes significantly |
| Following are some basic guidelines useful | | | | less time to achieve results comparable to |
| for all strength training exercises: | | | | separate programs of strength training and |
| | | | aerobics. |
| · Perform each exercise smoothly and | | | | |
| evenly through the whole range of motion in a | | | | Since lack of time is the number one reason |
| slow, controlled manner. Never jerk or lunge. | | | | people give for failing to start or maintain |
| | | | a regular exercise program, circuit training |
| · Breathe. Exhale against the resistance; | | | | is a method that makes sense. And SmartGYM, |
| inhale on the return. Do not hold your | | | | with its revolutionary new design that allows |
| breath. | | | | simultaneous aerobic and strength training, |
| | | | is the ideal circuit training machine. |
| · Always resist the Power Bands back to | | | | |
| the starting position for each exercise. This | | | | Cool Down |
| provides a training effect in both | | | | |
| directions. | | | | Never quit exercising suddenly. Instead, |
| | | | decrease your intensity gradually and finish |
| · Increase the resistance for successive | | | | up with some stretching movements to allow |
| sets by 5%-10%. In general, increase the | | | | your heart rate to come back down to normal, |
| resistance when 12 repetitions can be | | | | nice and easy. This can help to reduce muscle |
| completed in proper form; decrease the | | | | cramping and post exercise muscle pain. |
| resistance when less than 8 reps can be | | | | |