Weider 831.159821 user manual Exercise Guidelines

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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 weight 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 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 complet- ing 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 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 weight training workouts on Monday, Wednesday, and Friday.

Plan 20 to 30 minutes of aerobic exercise, such as cycling or swimming, on Tuesday and Thursday.

Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate.

The combination of weight 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.

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 session to session.

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 manner will leave you feeling exhausted. On the exercise guide accompany- ing this manual you will find photographs showing the correct form for several exercises, and a list of the muscles affected. Refer to the muscle chart on page

27 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.

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Contents Serial Number Decal under seat SEARS, Roebuck and CO. Hoffman ESTATES, ILTable of Contents Important Precautions Left Side Using the weight systemBefore YOU Begin Assembly requires two people AssemblyFrame Assembly Make Things Easier for YourselfSide shown Do not tighten the M10 Nylon Locknuts 70 yet Nylon LocknutSide is on top LargeDo not tighten the M10 Nylon Locknuts Yet With two M10 x 85mm Bolts 60, two M10Attach the Right Seat Frame 5 to the Right 65mm Bolts 63, four M10 Washers 75, Two M10 Nylon LocknutsShown Not tighten the Locknuts yetRepeat this step with the Left Butterfly Arm ARM AssemblyButterfly Frame must be able to pivot easily Butterfly Arm Frame must be able to pivot easilyAn M10 Nylon Locknut Cable AssemblyLocate the High Cable 45. Route the Cable up Groove of the PulleyLocate the Leg Press Cable 95.Attach An M8 Nylon LocknutIng M8 Nylon Locknut Locate the Butterfly CablePage Locate the Leg Lever Cable Attach a 90mm Pulley 38 inside the Right LegPulley Ing Locate the Low Cable 47. Route the small ballLocknut Wrap the Low Cable 47 around a 90mm Pulley On the Upright M10 Nylon Locknut 70. Be sure the Cable TrapIs turned to hold the Cable in the groove of the Pulley Seat Assembly Frame 9. Attach the tether on the Pins to Screw 68. Do not fully tighten the ScrewChanging the Weight Setting AdjustmentsAttaching the Accessories to a Pulley Station Converting the Butterfly ArmsPulley move smoothly Adjusting the LEG Press PlateTightening the Cables Move smoothlyLbs Left Top Weight Resistance ChartWeight High Press LEG Butter LOW Pulley ARM FLY ARM Lever Cable Diagrams Low Cable46 47 3/7 96 95 1/2 95 148 1/4 47 276 3/4 45 116 3/4 Cable ID ChartLeg Press Cable Exercise Guidelines Staying Motivated Muscle ChartCooling Down If parts become worn and need to Full 90 DAY WarrantyModel No SEARS, Roebuck and CO., Hoffman ESTATES, ILCheck to see if it has been pre-assembled Part Identification CHART-Model No Page Save this Part LIST/EXPLODED Drawing for Future Reference Part LIST-Model No Qty Description Key No. QtyDRAWING-Model No R0403A