Introduction

Body Building Myths

We’ve learned a lot about the benefits of physical activity in recent years. A growing volume of research shows that exercise helps bodily health, mental alertness, and emotional well-being. But myths continue.

One of these is that bodybuilding will make you “muscle bound.” It is true that exercising only a few muscles can cut down your range of motion. With The Track’s program system, you are able to exercise several major muscle groups. The result is you develop increased flexibility in addition to increased muscular strength.

Another myth is that if women do strength-building exercises, they will develop male traits. This is untrue. Only male hormones can produce male traits. On the other hand, female features can be greatly enhanced by well-toned muscles. Can exercise aid you in “spot reducing?” Unfortunately, the answer is no. You can’t exercise fat away from just one part of your body. However, exercise can help you achieve a permanent weight loss. Most people who lose weight through dieting alone put it back on when the diet is over. Continuing exercise combined with three well-balanced meals daily is the surest route to permanent weight control.

Body Building Facts

Physical educators agree that "overloading" is the key to fitness gains. This means constantly increasing the demands you place on your body. The Track's program system lets you do this.

While many people are influenced by the myths of exercise, fewer know the facts. For example, did you know it takes about six months of exercising for most people to become physically fit? But in only four to six weeks of idleness, they can lose all the gains they have made? Clearly, regular exercise should become part of your life style.

Research shows that brief, regular periods of exercise are better than long, infrequent periods in keeping fit. For example, three 10-minute exercise periods a week will produce better results than one 30-minute period. To succeed, an exercise program must be personally rewarding.

Every muscle has two types of strength. There is "concentric" strength - the pulling in or flexing, and there is "eccentric" strength - the letting back out or extending. You need both, and yet they are trained and developed differently.

Proprioceptive Neuromuscular Faciliation (PNF) techniques use muscle "contract-relax" techniques as well as movement patterns to re-educate muscles by moving them in unusual patterns.

Repetition means just that - you have to go through the same motions again and again (but not to the point of doing damage), Rest is an essential step in the building process and without it, gains can turn to losses.

Reversibility means that, if you discontinue training, you may lose the benefits you've gained. Sorry, but once again, we come back to that unpleasant truth: Use it or lose it, which we will expand to "use it right or lose it."

A well-conditionded 60 year old can outperform a poorly conditioned 20 year old - but this is subject entirely to the cooperation and proper conditioning of the bones and joints.

William J. Evans, a physiologist at the University of Arkansas for Medical Sciences in Little Rock, did a study proving that even 100 year olds could increase their strength fourfold within a few months through light weight training.

The Track’s program system motivates you by helping you:

Select the right entry level, whether you are an active or inactive sports enthusiast.

Set realistic goals for yourself and work at your own pace. You don’t move to a more difficult level until

you perform at your present level with ease.

Constantly measure your progress.

Caution – Before You Start

BEFORE STARTING ANY EXERCISE PROGRAM THAT REQUIRES A MAJOR INCREASE IN PHYSICAL ACTIVITY, YOU SHOULD CONSULT WITH YOUR DOCTOR. IN ADDITION, IF YOU HAVE A PHYSICAL DISABILITY, SUFFER FROM A PROLONGED ILLNESS, HAVE HAD PROBLEMS SUCH AS OBESITY, HYPERTENSION, CARDIAC OR CIRCULATORY PROBLEMS, ETC., YOU SHOULD CONSULT WITH YOUR DOCTOR BEFORE UNDERTAING ANY EXERCISE PROGRAM. READ AND FOLLOW ALL INSTRUCTIONS BEFORE USE.

Upper Position View
Upper Position Tips/Procedures
Upper Position Exercises
Middle Position View
Middle Position Tips/Procedure

Middle Position Exercises
Lower Position View
Lower Position Tips/Procedures
Lower Position Exercises
Wheel Chair Exercises

Cervical Exercises
Trimming/Toning Exercise Chart
Sport Exercises Chart
Exercise Progress Chart
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WELCOME, and thank you for your interest in our strengthening and conditioning program! The Track - Strengthening & Conditioning, Inc. is proud to introduce The Track Total Body Fitness Program System which is deisgned to help you and your family build muscular strength, endurance, stamina, improve your muscle tone, and increase your flexibility.

The program system's color keys help you choose an exercise program to meet your personal needs. It helps you pick the right entry level, set goals, and work at your own pace. It also gives you constant feedback on your progress.

Now out of season need not mean out of shape. The program system includes exercises aimed at improving your skills in popular sports such as swimming, bowling, soccer, and softball. You may choose a variety of exercises to improve or build muscle groups.

Upper and Middle Position Exercises can be very comfortably performed sitting. To improve personal levels of physical fitness, both men and women can perform all of the exercises in the program system.