User's Manual

GENERAL

BALANCED FITNESS

While cardiovascular exercise has been the primary method of fitness for many

programs over the years, it should not be the only method. Strength Training

and Flexibility Training have become more popular as exercise has developed.

Incorporating Strength and Flexibility Training into your current exercise program

will give you the balance you need to improve your athletic performance, reduce

susceptibility to injury, increase metabolic rate, increase bone density, and reach your

goals faster.

STRENGTH TRAINING

Strength Training was once known as an activity performed by young males only. That

has changed with the advances in scientific research on Strength Training over the

last 20 years or so. Research has proven that, after age 30, we begin to lose muscle

mass if we do not incorporate Strength Training into our exercise program. With this

decrease in muscle mass, our ability to burn calories decreases, our physical ability to

do work decreases and our susceptibility to injuries increases. The good news is that,

with a proper Strength Training program, we can maintain or even build muscle as

we age. A proper Strength Training program will work the muscle groups of the upper

and lower body. There are now many options available for Strength Training including:

yoga, Pilates, selectorized machines, free weights, stability balls or medicine balls,

exercise tubing and body weight exercises, just to name a few.

Recommendations for a minimum Strength Training program include:

FREQUENCY: Two to three days per week

VOLUME: One to three sets consisting of eight to 12 repetitions.