Weider WEBE1137.0 user manual Exercise Guidelines, Warming UP, Working OUT, Exercise Form

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EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS

PERSONALIZING YOUR EXERCISE PROGRAM

Muscle Building

Determining the appropriate length of time for each

To increase the size and strength of your muscles,

workout, and the numbers of repetitions and sets to

push them close to their maximum capacity. Your mus-

complete, is an individual matter. Avoid overdoing it

cles will continually adapt and grow as you progres-

during the first few months of your exercise program.

sively increase the intensity of your exercise. You can

Progress at your own pace and be sensitive to your

adjust the intensity level of an individual exercise in

body’s signals. If you experience pain or dizziness

two ways:

while exercising, stop immediately and cool down; find

• by changing the amount of resistance used

out what is wrong before continuing. Remember that

• by changing the number of repetitions or sets per-

adequate rest and a proper diet are important factors

formed. (A “repetition” is one complete cycle of an

in any exercise program.

exercise, such as one sit-up. A “set” is a series of

WARMING UP

repetitions.)

The proper amount of resistance for each exercise

Begin each workout with 5 to 10 minutes of stretching

depends upon the individual user. You must gauge

and light exercise to warm up. Warming up prepares

your limits and select the amount of resistance that is

your body for more strenuous exercise by increasing

right for you. Begin with 3 sets of 8 repetitions for each

circulation, raising your body temperature and deliver-

exercise you perform. Rest for 3 minutes after each

ing more oxygen to your muscles.

set. When you can complete 3 sets of 12 repetitions

WORKING OUT

without difficulty, increase the amount of resistance.

Toning

Each workout should include 6 to 10 different exercis-

You can tone your muscles by pushing them to a mod-

es. Select exercises for every major muscle group,

erate percentage of their capacity. Select a moderate

emphasizing areas that you want to develop most. To

amount of resistance and increase the number of rep-

give balance and variety to your workouts, vary the

etitions in each set. Complete as many sets of 15 to

exercises from session to session.

20 repetitions as possible without discomfort. Rest for

Schedule your workouts for the time of day when your

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

pleting more sets rather than by using high amounts of

energy level is the highest. Each workout should be

resistance.

followed by at least one day of rest. Once you find the

Weight Loss

schedule that is right for you, stick with it.

To lose weight, use a low amount of resistance and

EXERCISE FORM

increase the number of repetitions in each set.

Maintaining proper form is an essential part of an

Exercise for 20 to 30 minutes, resting for a maximum

of 30 seconds between sets.

effective exercise program. This requires moving

Cross Training

through the full range of motion for each exercise, and

moving only the appropriate parts of the body.

Cross training is an efficient way to get a complete and

Exercising in an uncontrolled manner will leave you

well-balanced fitness program. An example of a bal-

feeling exhausted. On the exercise guide accompany-

anced program follows:

ing this manual you will find photographs showing the

• Plan strength training workouts on Monday,

correct form for several exercises, and a list of the

Wednesday, and Friday.

muscles affected. Refer to the muscle chart on the

• Plan 20 to 30 minutes of aerobic exercise, such as

next page to find the names of the muscles.

running on a treadmill or riding on an elliptical exer-

The repetitions in each set should be performed

ciser or exercise cycle, on Tuesday and Thursday.

• Rest from both strength training and aerobic exercise

smoothly and without pausing. The exertion stage of

for at least one full day each week to give your body

each repetition should last about half as long as the

time to regenerate.

return stage. Proper breathing is important. Exhale

The combination of strength training and aerobic exer-

during the exertion stage of each repetition and inhale

during the return stage. Never hold your breath.

cise will reshape and strengthen your body, plus devel-

 

op your heart and lungs.

 

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Contents QUESTIONS? 1SEARS-800CUSTO-4-MYERS-HOMESears Model No Kmart Model No. WEBE1137.0 Serial No Table of Contents Important Precautions Assembled Dimensions Before YOU BeginPart Identification Chart Assembly Make Things Easier for YourselfAttach the Crossbar 3 to the other Upright Same way Nylon Locknuts yet Grease Locking Welded Pin Tube Weight Repeat this step with the other Fly Arm not Shown Adjustment Adjusting the BackrestAttaching Weights to the LEG Lever or the FLY Arms Attaching Weights to the Barbell Attaching the Curl PADExercise Guidelines Warming UPWorking OUT Exercise FormMuscle Chart Cooling DownStaying Motivated Part List Sears Model no .15791.0 Kmart Model NO. WEBE1137.0 Qty DescriptionR0707A Ordering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT