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Fitness Catalog: Tips & Disclaimer

Tips

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: 5-10 repetitions; a heavier weight with low repetitions is recommended. If you can complete more than 10 reps, the weight should be increased.
• Sculpting: 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.
• ACSM (American College of Sports Medicine) guidelines recommend individuals perform a minimum of 30 minutes of moderate-to-vigorous activity on most days per week.

Disclaimer

• As a visitor of this site, you take full legal responsibility for whatever decisions you make regarding your health and fitness.
• As a visitor of this site, you acknowledge the State of California, the trustees of the California State Universities, San Diego State University, the Associated Students of San Diego State University and all their officers, employees and agents has no legal liability to you for any physical injury or illness which may result from your engaging in any of the exercises or exercise programs which are suggested or discussed on this site.
• Serious injury may result from performing exercises improperly and/or from performing exercises which are overexerting to an individual.
• Always seek the advice of your physician or other qualified health provider for the following reasons:
  • Before starting any new exercise program.
  • With any questions regarding a medical condition; and
  • For specific advice tailored to your situation.
• The content on this site is for informational purposes only and should NOT be interpreted as a recommendation for a treatment plan or course of action.
• This site advocates a moderate amount of exercise, appropriate for the limitations of an individual.
• All individuals should advance slowly when first starting an exercise program. For those in good health, walking short distances is a good place to start for most individuals.
• Suggestions made on this website regarding exercise are intended ONLY for the healthy, mature adult population. They NEVER apply to any pregnant female, infant, child or teenager. They may NOT apply to any individual with an ABNORMAL condition, such as a heart condition.