Manual Energetics AB10 (page 7 of 132) (English, German, French, Polish, Swedish, Turkish, Finnish)

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STRENGTH TRAINING PROGRAMS

Best Suited For Individuals Who:

• Wish to keep aerobic and strength programs separate

• Want to train 3 or more days per week

• Want to workout at a high intensity for improved muscle deﬁnition

• Want to do multiple sets

Intensity of Weight: high/moderate

Repetitions *: 8 – 12

Rest Periods: 30 seconds to 2 minutes

Sets *: 1 to 3

Recommended Days Per Week: 2 to 3

Important: To provide a total ﬁtness regimen, 2 to 3 days of aerobic activity should be performed in addition to

the 2 to 3 days of strength training workouts.

CIRCUIT TRAINING PROGRAMS

Best Suited For Individuals Who:

• Want to combine aerobic and strength training

• Have only 3 days per week to train

• Want a more general conditioning workout

• Have had trouble adhering to a program in the past

Intensity of Weight: moderate/low

Repetitions *: 15 – 20

Rest Periods: very little

Sets *: 1

Recommended Days Per Week: 3

Important: Vary your program from time to time to avoid staleness and to rest muscles and joints from repetitive

and possible excessive use.

Strength Trainers

• Once a week do a circuit training workout.

• Break your week up:

• One day strength training

• One day aerobic training

• One day circuit training

Training Instruction

Which program is best for you?

Which type of workout you pursue and which program you follow depends on your motivation level, available time,

ﬁtness level and goals. The following will help you decide:

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Energetics AB10 Manual

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