Sears 831.15403 Four Basic Types of Workouts, Personalizing Your Exercise Program, Warming UP

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EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS

Muscle Building

To increase the size and strength of your muscles, push them close to their maximum capacity. Your mus- cles will continuallyadapt and grow as you progres- sively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways:

by changing the amount of resistance used

by changing the number of repetitions or sets per- formed. (A "repetition"is one complete cycle of an exercise, such as one sit-up. A "set" is a series of repetitions.)

The proper amount of resistancefor each exercise depends upon the individual user. You must gauge your limits and select the amount of resistance that is right for you. Begin with 3 sets of 8 repetitionsfor each exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty,increase the amount of resistance.

Toning

You can tone your muscles by pushing them to a mod- erate percentage of their capacity. Select a moderate amount of resistance and increase the number of rep- etitions in each set. Complete as many sets of 15 to

20repetitionsas possible without discomfort.Rest for

1 minute after each set. Work your muscles by com-

pleting more sets rather than by using high amounts of resistance.

Weight Loss

To lose weight, use a low amount of resistance and increase the number of repetitions in each set.

Exemise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets.

Cross Training

Cross training is an efficientway to get a complete and well-balanced fitness program. An example of a bal- anced program is:

Plan strength training workouts on Monday, Wednesday, and Fdday.

Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an elliptical or exercise bike, on Tuesday and Thursday.

Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate.

The combination of strength training and aerobic exer- cise will reshape and strengthen your body, plus devel- op your heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

Determining the exact length of time for each workout, as well as the number of repetitionsor sets completed, is an individual matter. It is importantto avoid overdo- ing it during the first few months of your exercise pro- gram. You should progress at your own pace and be sensitive to your body'ssignals. If you expedence pain or dizziness at any time while exercising, stop immedi- ately and begin cooling down. Find out what is wrong before continuing.Remember that adequate rest and a proper diet are impodant factors in any exercise pro- gram.

WARMING UP

Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. Warming up prepares your body for more strenuousexercise by increasing circulation, raising your body temperature and deliver- ing more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis- es. Select exercises for every major muscle group, emphasizing areas that you want to develop most. To

give balance and variety to your workouts,vary the exercises from session to session.

Schedule your workouts for the time of day when your energy level is the highest. Each workout should be followed by at least one day of rest. Once you find the schedule that is right for you, stick with it.

EXERCISE FORM

Maintaining proper form is an essential part of an effective exercise program. This requires moving through the full range of motion for each exercise, and moving only the appropriate parts of the body. Exercising in an uncontrolledmanner will leave you feeling exhausted. On the exercise guide accompany-

ing this manual you will find photographs showingthe correct form for several exercises, and a list of the muscles affected. Refer to the muscle chart on the

next page to find the names of the muscles.

The repetitions in each set should be performed smoothly and without pausing. The exertion stage of each repetition shouldlast about half as long as the return stage. Proper breathing is important. Exhale during the exertion stage of each repetitionand inhale during the return stroke. Never hold your breath.

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Contents Weight System Exerciser Table of Contents Important Precautions Height 82 Width 105 Depth 94 Left Side Press Arm Backrest Assembled DimensionsStack PressAssembly Frame Assembly 115115 Handles 115 Lock 130114Attach the Front Weight Guides 136 to the Right 114 Ase 59r Cable Assembly Trap is oriented as shown O71Right Upright 4 with an M10 x 68mm Bolt Cable in the groove of the Pulley4O-I 114Page ?--W 116 j114 39 .e Seat Assembly Lock Plate must be able to pivot easily Pad Tubes Changing the Weight Setting Using the Lock PlatePin 83 into the Lock Plate 80 and the Leg Lever Adjusting the Backrest Locking the Weight StackLocking the DIP Assist Weight TopCable Diagrams Page Maintenance Tightening the CablesWarming UP Four Basic Types of WorkoutsPersonalizing Your Exercise Program Working OUTMuscle Chart Staying MotivatedM10 x 89mm Bolt M1O x 8Omm Bolt M10 x 45mm Bolt M8 x 83mm BoltM1O x 38mm Screw M10 x 1O3mm Bolt M6 x 22mm BoltM8 x 80mm Bolt M6LocknutM12 Nut M8 x 70ram BoltExploded DRAWINGmModel No Ro7o4A 69450 119 Jl,,o.I 12ram Spacer City DescriptionQty Description Leg Bumper25mm Round Inner Cap Sears