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Fitness Catalog
Repetitions and Goals
Breathing
- Breathe out on the exertion (the hard part of the exercise). For example, when lifting the weight.
- Breathe in when going back to the starting position. For example, when releasing the weight.
- We recommend controlled, deep breaths to get more oxygen to your muscles.
Repetitions & Weight
- 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.
- 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
- 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.
- American College of Sports Medicine (ACSM) guidelines recommend 3 to 5 days of aerobic exercise for 30 to 45 minutes each week.
Before attempting any of the exercises listed, please see important safety information.
More questions? Contact a Certified Personal Trainer
Last update: 10/22/08

