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| Repititions
and Goals |
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Breathing
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Breathe out
on the exertion (the hard part of the exercise).
For example, when lifting the weight.
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Breathe in
when going back to the starting position. For
example, when releasing the weight.
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We recommend controlled, deep breaths to get
more oxygen to your muscles.
Repetitions & Weight
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Gaining Muscle: 8-12
repetitions; a heavier weight with low repetitions
is recommended. If you can complete more than
12 reps, the weight should be increased.
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Toning: 10-20 repetitions; the
final repetition should be difficult to complete.
If you feel you can complete more than 20 reps,
weight should be increased.
Recovery Time & Exercise Frequency with Weekly
Recommendations
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Muscles should be given at least 24 hours of
rest (preferably 48 hours of rest if you are trying
to gain muscle) in between weight training sessions.
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American College of Sports Medicine (ACSM) guidelines
recommend 3 to 5 days of aerobic exercise for
30 to 45 minutes each week.
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Before attempting any of the
exercises listed, please click here
for safety information. |
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Last update:
5/26/05 |
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