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HOW TO EXERCISE ON THE WEIGHT BENCH
The CROSSTRAINER offers a variety of exercises designed to trim, tone, and strengthen the body. Please read these guidelines before using the weight bench.
WARNING: Before beginning any exercise pro- gram, consult your physician. This is especially important for persons over the age of 35 or per- sons with
STRENGTH TRAINING GUIDELINES
Your strength training program should include 3 work- outs each week. To give your body time to rest, work- outs should be on alternating days, such as Monday, Wednesday, and Friday.
Instead of waiting for a convenient time to exercise, plan a specific time. The morning hours work well for many, and the
Each workout should include the following three essential parts: (1) a
Begin each workout with 5 to 8 minutes of stretching to warm up (see SUGGESTED STRETCHES on page 13). This will prepare the body for exercise by increas- ing circulation, delivering more oxygen to the muscles, and raising the body temperature.
Next, perform 6 to 10 of the exercises shown on the in- cluded chart. To give balance and variety to your work- outs, vary the exercises from workout to workout.
Begin with 1 set of 12 repetitions for each exercise. (A “repetition” is one complete cycle of an exercise, such as one
CROSSTRAINER includes three pairs of hand weights. Other
Finish each workout with 5 to 8 minutes of stretching to cool down. This will increase your flexibility, and will help to reduce soreness.
It is very important to avoid overdoing it during the first few months of your exercise program, and to progress at your own pace. CAUTION: If you feel pain or dizziness at any time, stop immediately and begin cooling down.
EXERCISE FORM
For the best results, correct form is important. Maintaining proper form means moving through the full range of motion for each exercise, and moving only the appropriate parts of the body. The photographs on the included chart show the correct starting and ending po- sitions for each exercise. Make sure to perform each exercise with a smooth, steady motion. Exhale as you exert yourself, and inhale as you return to the starting position; never hold your breath.
STAYING MOTIVATED
To stay motivated, try listening to music or watching television while you exercise. It may also be helpful to work out with a training partner. If desired, use a calen- dar to keep a record of your workouts, and write key body measurements at the end of every month.
Remember, the key to lasting results is to make exer- cise a regular and enjoyable part of your daily life.
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