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Perform the following exercises in the order presented.
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Try to work the muscles throughout the full range of
motion. Avoid hyperextending or locking the joints.
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Be sure to strengthen all the major muscle groups to
minimize the chance of developing imbalances. (DON'T just work on the
chest and biceps.)
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It is important to breathe while strengthening.
Exhale during the first or most difficult phase.
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Allow one day of rest between strength training sessions,
especially if you use high resistance. Rest is equally important to
improvement in strength as the training itself.
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Control is the key - do NOT allow the tubing to move
the limbs freely and sloppily.
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With standing exercises, BODY ALIGNMENT IS CRITICAL.
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When performing exercises, be sure to relax the shoulders
between repetitions.
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G-R-A-D-U-A-L-L-Y increase the resistance.
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COUNTING: Use slow, medium and fast
contractions. Change your count.
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OPTIONS:
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2 counts out, 2 counts hold, 4 counts return
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2 counts out, 2 counts in
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1 count out, 1 count in
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For a total workout, use Challenge P.R.O.™ Tubing
for strength training after your aerobic cool down, or as a part of
your aerobic cool down.
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Your P.R.O.™ Tubing can provide the means to safely
improve muscular strength and endurance, range of motion and
flexibility. The major emphasis of this is the development of muscular
strength and endurance.
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People with hypertension (BP > 140/90) should not
perform high resistance work. Lighter resistance in a
supervised program is recommended. Challenge P.R.O.™ Tubing work is
partially isometric and has a tendency to promote an increase in peripheral
resistance.
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People with a history of shoulder injury, dislocation, or
crepitus (the sound or sensation of something grinding or snapping)
should avoid heavy resistance.
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People who have experienced Carpal Tunnel Syndrome
(wrist injury associated with repetitive motion activities) or any other
upper extremity Cumulative Trauma Disorders should perform only those
exercises prescribed by a physical therapist or physician.
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If you have a history of back problems, consult your
physician and/or physical therapist before beginning this
program.
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When performing standing exercises with one end of the
Tubing under the foot, be sure to step on a good portion of the tubing with
the ball of your foot (not under the arch) to prevent it from sliding out
from under your shoe during exercise.
PRACTICAL TIPS
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Posture/Body: Maintain a NEUTRAL SPINE.
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Alignment: During each repetition of al
exercises, compress the abdomen (pull navel upwards and inwards toward the
middle of the spine.) Set the shoulder blades back and down. Nod
the head (pull chin slightly inward and upwards, lifting head higher.)
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Warm Up: Be sure to warm up the entire body
with at least 5 minutes of upper and lower body 'low intensity'
exercise. (Walking, stair climbing, cycling with arm swings and
circles, rowing, etc.)
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Stretching: Make stretching a regular part of
your exercise routine; stretches can be performed before and/or,
preferably, after strengthening a specific muscle group or at the end of the
workout.
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Intensity: Perform 10 repetitions of each
exercise for 1-3 sets; the last repetitions of each set should feel
'somewhat hard' to 'very hard'. For a more specific program, consult
an exercise or rehabilitation professional.
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Frequency: Perform each exercise a minimum of
twice, or up to three times per week.
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Breathing: Be sure to maintain a regular
pattern of inhalation and exhalation with each repetition; typically
exhale during the exertion phase. With more advanced training and
heavier resistance, consult an exercise professional.
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