EXERCISE The numbers across the tops of the charts are the exercise numbers

Exercise the numbers across the tops of the charts

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EXERCISE The numbers across the tops of the charts are the exercise numbers from I to 10. 1 he column headed I refers to Exercise 1, and so on. The exercises are described and illustrated in the five pages following each chart. Exercises 8A and 8B are the supplementary exercises described on pages 40 to 42. If you choose to do these, do them between Exercises 8 and 9. LEVEL The numbers along the left side of the chart are the levels of the program, and each refers to the line of numbers beside it under the exercise headings. For example at Level 14 you do Exercise 3 seven times, Exercise 6 fifteen times, and so on. MINUTES FOR EACH EXERCISE The allotted time for each exercise is shown here. The exercises numbered I to 4 are the warm-up and all four are to be completed within 2 minutes, or about a half minute each. Other examples: Exercise 5 takes 2 minutes, and Exercise 6 takes I minute. The total time for each level of ten exercises is 12 minutes. It is important that all the exercises be done within this total time limit. Do not move up to the next level until you can do your present level, without excessive strain or fatigue, in the 12 minutes. RECOMMENDED NUMBER OF DAYS AT EACH LEVEL Record in the box provided on each chart page the number of days it is recommended that you spend at each level before progressing to the next. (See instructions for using the plan on page 15.) MY PROGRESS This chart is provided to enable you to keep an accurate record of your progress on the way to your physical fitness goal. Record the dates you started and finished each level. Make a note of how you felt as you did the exercises. To use the bottom chart, select a reasonable aim for yourself in terms of body measurements and record this in MY AIM. Then record your present measurements on the START line. When you have completed the exercise chart, note your latest measure- ments on the line labelled FINISH. The FINISH line on one chart will be the START line on the next. Note: Do not expect startling results. Fitness takes time and per- sistence. Couple your XBX program with a good diet, and your progress will be steady. 12
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CHART II EXERCISE 1 15 15 15 13 13 13 12 12 12 10 10 10 24 23 22 21 20 19 18 17 16 15 14 13 L E V E L 2 16 16 16 14 14 14 12 12 12 10 10 10 3 12 12 12 11 11 11 9 9 9 7 7 7 4 30 30 30 26 26 26 20 20 20 18 18 18 Minutes for each Exercise 5 35 33 31 29 27 24 22 19 16 14 11 9 2 6 38 36 34 32 31 29 27 24 21 18 15 12 1 7 50 48 46 44 42 40 38 36 34 32 30 28 1 8 28 26 24 23 21 20 18 16 14 12 10 8 2 9 20 18 18 16 16 14 14 12 10 10 8 8 1 10 210 200 200 190 175 160 150 150 140 130 120 120 3 8A 40 38 36 33 31 28 25 22 19 17 14 12 1 8B 36 34 32 29 27 24 22 20 19 15 13 12 1 2 Recommended number of days at each level MY PROGRESS 24 23 22 21 20 19 18 17 16 15 14 13 LEVEL STARTED COMMENTS FINISHED DATE HEIGHT WEIGHT HIPS BUST WAIST My Aim Start Finish 13
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Your Fitness Goal As is explained in the instructions for the use of the program on the opposite page, each age group is given a physical fitness goal to attain; that is, a level which they should try to reach.
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  • Fall '19
  • Physical exercise, XBX

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