Gold's Gym GGSY3066.1 manual Exercise Guidelines

Page 30

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 continually adapt 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 resistance for 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 repetitions for 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

20 repetitions as 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. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets.

Cross Training

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

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

Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an elliptical exer- ciser or exercise cycle, 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 appropriate length of time for each workout, and the numbers of repetitions and sets to complete, is an individual matter. Avoid overdoing it during the first few months of your exercise program. Progress at your own pace and be sensitive to your body’s signals. If you experience pain or dizziness while exercising, stop immediately and cool down. Find out what is wrong before continuing. Remember that adequate rest and a proper diet are important fac- tors in any exercise program.

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 strenuous exercise 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 workout to workout.

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 uncontrolled way will leave you feel- ing exhausted. On the exercise guide accompanying this manual you will find photographs showing the cor- rect form for several exercises, and a list of the mus- cles affected. See 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 should last about half as long as the return stage. Proper breathing is important. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath.

30

Image 30
Contents QUESTIONS? Model No. GGSY3066.1 Serial NoCall TOLL-FREE Table of Contents Important Precautions Before YOU Begin Right SideLeft Side Part Identification Chart 89.5mm SpacerPage Page Assembly Make Assembly EasierFour Stages of the Assembly Process Nylon Locknuts yet Do not tighten the Nylon Locknuts yetNylon Locknut yet Nylon Locknuts 78. Do not tighten the Nylon Locknuts yetWeight Tube is oriented as shown Repeat this step for the Right Shroud not shownRepeat this step for the Right Shroud Arm Assembly Repeat this step for the Left Butterfly Arm Repeat this step for the Left Press Arm not shown Tighten the Nylon Locknuts used in step BendCable Assembly Grease Flat Edge Page Page Lever Cable 51 is under the Pulley Page 113 Repeat this step for the Left Butterfly Pad Knob passes through one of the holes in the Backrest FramePage Page Adjustment Changing the Weight SettingAttaching the Accessories Seat 32 can be adjusted in the same manner Using the Curl PADAdjusting the Backrest Locking the Weight StackLocking the LEG Lever Weight Resistance ChartWeight High Butterfly Press ARM LEG Lever LOW Pulley LbsCable Diagram Butterfly CableLeg Lever Cable Maintenance Tightening the CablesExercise Guidelines Cooling Down Staying MotivatedPart LIST-Model No. GGSY3066.1 Qty Description7mm Spacer Grease Packet 112 M12 Nut Exploded Drawing A-Model No. GGSY3066.1 R0907A Exploded Drawing B-Model No. GGSY3066.1 R0907A Ordering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT