Manual Pro-form 20.0 - PFEL7806 (page 23 of 28) (English)

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STRENGTH TRAINING GUIDELINES

During strength exercises, you must maintain proper

form for the best results, Maintaining proper form

involves 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

reduce the benefits of strength exercises, On the

exercise chart accompanying this manual are pho-

tographs showing the correct form for several strength

exercises,

Perform each repetition of each strength exercise

smoothly and without pausing, The exertion phase of

each repetition should last only about half as long as

the return phase, Proper breathing is also important,

Exhale during the exertion phase of each repetition

and inhale during the return phase--never hold your

breath,

To increase the size and strength of your muscles,

you must work your muscles at a level close to their

maximum capacity, Your muscles will adapt and grow

as you progressively increase the amount of weight

that you use, You can tone your muscles by working

them at a moderate percentage of their capacity, The

proper amount of weight to use for each strength exer-

cise depends on you--you must gauge your limits and

select an appropriate amount of weight,

It is important to avoid overdoing it during the first few

months of your exercise program, Progress at your

own pace and be sensitive to your body's signals, If

you experience pain or dizziness at any time while

exercising, stop immediately and cool down, Find out

what is wrong before continuing, Remember that ade o

quate rest and a proper diet are important factors in

any exercise program,

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Pro-form 20.0 - PFEL7806 Manual

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