ATTACHING WEIGHTS
To use the Leg Lever (6), slide the desired weight (not included) onto the weight tube. Secure the weight with the Spring Clip (35).
6 |
Weight |
Tube |
35 |
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 muscles will adapt and grow as you progressively increase the inten- sity of your exercise. You can adjust the intensity level of an individual exercise in two ways:
•by changing the amount of weight used
•by changing the number of repetitions or sets per- formed. (A “repetition” is one complete cycle of an exercise, such as one
The proper amount of weight for each exercise depends upon the individual user. You must gauge your limits and select the amount of weight 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 weight.
Toning
You can tone your muscles by pushing them to a mod- erate percentage of their capacity. Select a moderate amount of weight and increase the number of repeti- tions 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 completing more sets rather than by using high amounts of weight.
Weight Loss
To lose weight, use a low amount of weight and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 sec- onds between sets.
Cross Training
Cross training is an efficient way to get a complete and
•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 exercise cycle or an elliptical exerciser, 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 or sets to com- plete, is an individual matter. It is important to 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 at any time while exercising, stop immediately and begin cooling down. Find out what is wrong before con- tinuing. Remember that adequate rest and a proper diet are important factors 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 delivering more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group, empha- sizing areas that you want to develop most. To give bal- ance and variety to your workouts, vary the exercises from session to session.
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