Weider WEBE27331 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 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.

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. See the muscle chart on the next page 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 Customer HOT Line QUESTIONS?Model No. WEBE27331 Serial No Table of Contents Important Precautions Right Side Left Side Before YOU BeginMake Things Easier for Yourself AssemblyTighten the Locknuts yet Locknuts the Wheels must be able to roll easilyPage Locknut the Seat Frame must be able to pivot easily Locknut the Pivot Bracket must be able to pivot easilyLocknut the Leg Lever must be able to pivot easily Locknuts 32. Do not tighten the Locknuts yet Front Crossbar 43 in the same manner Not tighten the Locknuts yetShown. Make sure the Carriage Tubes are fully Tightened Make sure the large ball on the Cable is Indicated position Tighten all of the M10 Nylon Locknuts Used in steps Page Adjusting the Backrest AdjustmentsAdding Weight to the LEG Lever Attaching the LEG Lever or Curl PADAttaching the LAT BAR Weight Rests and Safety SpottersAdding Weight to the Weight Rack Exercise Guidelines Staying Motivated Muscle ChartCooling Down Date Exercise Weight Sets RepsAerobic Exercise Thursday Aerobic Exercise DatePart Identification CHART-Model No. WEBE27331 R0204A Page Qty Description Part LIST-Model No. WEBE27331Exploded Drawing Icon Health & FITNESS, INC., 1500 S W., LOGAN, UT Ordering Replacement PartsLimited Warranty

WEBE27331 specifications

The Weider WEBE27331 is a versatile and efficient piece of equipment designed for fitness enthusiasts aiming to enhance their strength training experiences. This multifaceted home gym system offers a wide range of features and technologies that cater to both beginners and advanced users.

One of the main features of the Weider WEBE27331 is its robust construction, designed to endure rigorous workouts. The frame is built from durable materials, ensuring stability and longevity during exercises. This solid foundation allows users to perform a range of exercises without the worry of equipment failure, contributing to a safer workout environment.

The machine is equipped with a multi-function press arm, allowing for bench press, shoulder press, and chest fly exercises. This versatility not only supports a full-body workout but also offers the ability to target specific muscle groups effectively. Users can benefit from adjustable resistance levels, which enables them to progress at their own pace as they gain strength.

The Weider WEBE27331 also includes an integrated leg extension and curl station. This feature further expands the range of exercises that can be performed, allowing users to focus on their lower body strength and flexibility. Furthermore, the machine allows for lat pulldown exercises, helping to tone and build muscles in the back and shoulders, providing a comprehensive upper-body workout.

For added comfort, the machine boasts padded seats and backrests, ensuring user support during even the most intense sessions. The ergonomic design promotes better posture and reduces the risk of strain, making workouts not only more effective but also more enjoyable.

In terms of storage, the Weider WEBE27331 is designed with space efficiency in mind. Its compact footprint makes it suitable for home use, as it can fit into smaller spaces while still providing a full array of features.

In conclusion, the Weider WEBE27331 is a comprehensive home gym system that combines durability, versatility, and user comfort. With its array of exercise options and thoughtful design elements, it stands out as an exceptional choice for anyone looking to enhance their fitness journey from the comfort of their own home. Whether for strength training or overall fitness improvement, the WEBE27331 delivers a reliable and effective solution.
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