Four Basic Types of Exercise Programs Strength

EXERCISE GUIDE

SAFETY

The CROSS TRAINER e is a tool, and leamlng ta use it properly is essential for your safety'as well as the successof

your exercise program. Read this ownerls manual and the accompanying FITNESSJOURNAL carefully before using the CROSS TP,AINER e. Remember, the information in this owner'smanual and in the FITNESSJOURNAL is general in nature. For more informofio., about exercise, consult your physician or obtain a reputable book about exercise. WARNING: Before beginning any exercise program, consultyour physician. This is especially important for persons over the age of 35 or parsons with pre-existinghealth problems.

THE FOUR BASIC TYPES OF EXERCISE PROGRAMS

STRENGTH

In order to increase the slze and strength of your muscles, you mustsubi yourmusclesto above-normalworkloads. You must also progressively increase the intensily of your exercise so that your muscles _ll continue to adapt and grow. Each individual exercise con be tailored to the proper inteas_tylevel by changing the weight setting, or the num° bet of repetitionsor sets completed. The proper weight setffngand numbers of setsand repelitions for each exercise depends upon the individual user.

Each workout should include about 6 to 10 different exercises.Select exercises Forevery major muscle group, with

emphasis on the areas that you want to develop the most. To give balance and variety to your workout, vary the exer- cises from workout to workout.

TONING

To tone your muscles,selectmoderate weight settingsand increase the number of repetitions in each s_t. Work your musclesby completing more repetitions rather than by using high weight settings.

LOSING WEIGHT

To lose weight, select low weight settings and increase the number of repetitionsin each set. Exercising on the stepper will also help you to burn Calories and shed extra pounds.

CROSS TRAINING

In the pursuit of a complete

CROSS TRAINER e is ideal strengthenyour body, plus

and well-balancedfitness program, many have found that cross Ira_ning is the answer. The for cross training. By combining weight traln_ngw_thaerobic exercise, you can reshape and

develop a stronger heart and lungs.

EXERCISEFORM

In order to obtain the greatest benefits Fromexercising, it is essential ta maintain proper Form.Maintaining proper Form means moving through the Fu)lrange of motion Foreach exercise, and moving onb, the appropriate parts of the body. On pages 17 through 24 of this owner's manual, you will Find photographs showing the correct form for each'exercise. A descriptionof each exercise is also provided, along with a llst of the muscles offeO_. Refer to the muscle chorl inthe Qccompenylnk, FITNESS JOURNAL to find the locations of the muscles. As you exercise, the repetitions _neach set should be performed smoothly and without pauslng. The exertion phase of each repetition should lost only about half as long as the return phase. Rest For 1 minute between set_ ffyou ore doing a lone workout, and 3 m_nutesbetween sets if you ore doing a strength workout. Plan to spend the first two weeks learning the proper FormForeach exercise.