Fitness Circuit: Comprehensive exercise requires the systematic training of all the body’s major muscle groups. Total body fitness is best achieved through Circuit Training, a series of exercises performed repetitively in a certain sequence. After every exercise is finished and the circuit is complete, repeat it as recommended on the charts for each program.
Intensity: The intensity of an exercise is measured by the difficulty of pulling or pushing the glideboard up the rails. Intensity refers to how hard you work when you exercise. You control the intensity by the level of
resistance you select. For example, if your program calls for 12-20 repetitions of an exercise, and you can only perform 8 repetitions, your resistance level is too high.
If you can perform 21 repetitions, you should increase the resistance to the next higher level.
Repetitions: Repetitions designate the number of times an exercise is performed within one set. A range of repetitions is recommended so that you can perform exercises with precision and form. If you are not able
to complete the recommended repetitions before losing form, you should reduce the resistance to allow
good form.
Sets: A set is a sequence of repetitions of one exercise. If you are a beginner, start with only one set of each exercise. When you are able to perform one set of each exercise with minimal soreness two days post exercise, you are ready to add a second set. Use this same guideline to advance to a third set of each exercise.
Tempo —Speed of Movement: Tempo is the pace at which you move during the exercise. For instance, performing the squat with a slow tempo (3 seconds up–concentric and 3 seconds down–eccentric) would expose the muscles to approximately six seconds of work per repetition. The same exercise performed at a fast tempo (1 second up–concentric and 1 second
down–eccentric) would provide two seconds work-per repetition. Tempo is a critical component because the amount of time a muscle is under tension is a primary stimulus by which the body gets stronger.
In the following Program Charts, tempo is defined by two numbers with a slash between them. For example
2/3 indicates 2 seconds up–concentric, and 3 seconds down– eccentric.
Rest Period: A rest period is the time taken between sets or the next exercise. Always follow the prescribed rest period. Rest period length has direct correlation to the positive physiological response of any exercise.
Frequency: How often should you exercise? We suggest fifteen to twenty minutes a day, three to four times per week. If you want to work out more frequently, or for a longer time period, go right ahead. However, follow your program guidelines.
Intensity: The intensity of an exercise is measured by the difficulty of pulling or pushing the glideboard up the rails. Intensity refers to how hard you work when you exercise. You control the intensity by the level of
resistance you select. For example, if your program calls for 12-20 repetitions of an exercise, and you can only perform 8 repetitions, your resistance level is too high.
If you can perform 21 repetitions, you should increase the resistance to the next higher level.
Repetitions: Repetitions designate the number of times an exercise is performed within one set. A range of repetitions is recommended so that you can perform exercises with precision and form. If you are not able
to complete the recommended repetitions before losing form, you should reduce the resistance to allow
good form.
Sets: A set is a sequence of repetitions of one exercise. If you are a beginner, start with only one set of each exercise. When you are able to perform one set of each exercise with minimal soreness two days post exercise, you are ready to add a second set. Use this same guideline to advance to a third set of each exercise.
Tempo —Speed of Movement: Tempo is the pace at which you move during the exercise. For instance, performing the squat with a slow tempo (3 seconds up–concentric and 3 seconds down–eccentric) would expose the muscles to approximately six seconds of work per repetition. The same exercise performed at a fast tempo (1 second up–concentric and 1 second
down–eccentric) would provide two seconds work-per repetition. Tempo is a critical component because the amount of time a muscle is under tension is a primary stimulus by which the body gets stronger.
In the following Program Charts, tempo is defined by two numbers with a slash between them. For example
2/3 indicates 2 seconds up–concentric, and 3 seconds down– eccentric.
Rest Period: A rest period is the time taken between sets or the next exercise. Always follow the prescribed rest period. Rest period length has direct correlation to the positive physiological response of any exercise.
Frequency: How often should you exercise? We suggest fifteen to twenty minutes a day, three to four times per week. If you want to work out more frequently, or for a longer time period, go right ahead. However, follow your program guidelines.
