Weider 831.150341 Exercise Guidelines, Attaching the Curl PAD, Four Basic Types of Workouts

ATTACHING THE CURL PAD

For some exercises, the Curl Pad (45) needs to be attached to the weight bench. To do this, remove the 30mm Square Inner Cap (22) from the Front Leg (8). Insert the Curl Post (27) into the Front Leg and align an adjustment hole in the Curl Post with the adjust- ment hole in the Front Leg. Secure the Curl Post with the Curl Knob (31).

Note: When the Curl Pad (45) is not being used, it should be stored away from the weight bench, and the 30mm Square Inner Cap (22) should be inserted into the Front Leg (8).

45

22

27

Hole

Adjustment

Hole

8

31

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 is:

•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 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 repetitions or sets completed, is an individual matter. It is important to 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’s signals. If you experience 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 important 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 strenuous exercise by increasing circulation, raising your body temperature and deliver- ing more oxygen to your muscles.

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