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