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8. EXERCISE GUIDELINES
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group, emphasizing areas that
you want to develop most. To give balance and variety to your workouts, vary the exercises from session to session. Schedule
your workouts for the time of day when your energy level is the highest. Each workout should be followed by at least one day of
rest. Once you find the schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an effective exercise program. This requires moving through the full range of
motion for each exercise, and moving only the appropriate parts of the body. Exercising in an uncontrolled manner will leave you
feeling exhausted.
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 during the exertion stage of each repetition and
inhale during the return stroke. Never hold your breath.
Rest for a short period of time after each set. The ideal resting periods are:
Rest for three minutes after each set for a muscle-building workout.
Rest for one minute after each set for a toning workout.
Rest for 30 seconds after each set for a weight loss workout.
Plan to spend the first couple of weeks getting familiar with the equipment 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
and 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 an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. List the date, the exercises performed, the resistance used, and the numbers of
sets and repetitions completed. Record your weight and key body measurements at the end of every month. Remember, the key
to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life.
8. PAUTAS DE EJERCICIO
Cada sesión de ejercicios debe de incluir de 6 a 10 diferentes tipos de ejercicios. Seleccione ejercicios para cada uno de los
grupos mayores de músculos, enfatizando las áreas que usted quiera desarrollar más. Para darle balance y variedad a sus
sesiones de ejercicios, deberá variar sus ejercicios cada sesión. Planee hacer sus ejercicios a la hora del día cuando usted tiene
más energía. Cada sesión de ejercicios deberá ser seguida por un merecido descanso. Cuando encuentre el horario que mas le
favorece, planee mantenerlo.
FORMA CORRECTA DE HACER EJERCICIO
Mantener la forma correcta al hacer ejercicios es esencial en cualquier programa de hacer ejercicios. Esto requiere moverse
completamente durante los ejercicios y a veces mover solamente las partes del cuerpo indicadas. El ejercitarse de una manera
no controlada lo dejara sintiéndose exhausto.
Las repeticiones de cada grupo deben de ser realizadas suavemente y sin parar. La etapa de esfuerzo de cada repetición deberá
de durar al menos la mitad de la etapa de regreso. La respiración apropiada es importante. Exhale durante el esfuerzo en cada
repetición e inhale durante la el regreso. Nunca pare de respirar mediante se ejercita.
Descanse por un corto periodo después de cada set. El tiempo ideal de reposo es:
Descanse por 3 minutos después de cada grupo de ejercicios que ejercitan los músculos.
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