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 adapt and grow as you progressively increase the intensity of your exercise. You can adjust the inten- sity 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 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 exercise cycle or an elliptical exerciser, 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 overex- erting yourself during the first few months of your exer- cise program. You should progress at your own pace and be sensitive to your body’s signals. If you experi- ence pain or dizziness at any time while exercising, stop immediately and begin cooling down. Find out what is wrong before continuing. Remember that ade- quate rest and a proper diet are important factors in any exercise program.

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 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.

WEBE4496.0 specifications

The Weider WEBE4496.0 is a versatile and robust exercise machine designed for home fitness enthusiasts. Engineered for a total body workout, this multi-station home gym offers a wide range of features and technologies that cater to various fitness levels and workout preferences.

One of the standout features of the Weider WEBE4496.0 is its compact design, making it an ideal choice for individuals with limited space. Despite its compactness, this machine does not compromise on functionality. It combines multiple workout stations into one unit, allowing users to perform a variety of exercises targeting different muscle groups efficiently. This includes exercises for the chest, back, arms, legs, and abs, making it a comprehensive solution for strength training.

The Weider WEBE4496.0 boasts a weight stack of 125 pounds, which provides ample resistance for most users. The adjustable weight system allows for gradual progression, facilitating strength building by gradually increasing the load as fitness levels improve. The user-friendly pulley and cable system enhances the range of motion, enabling seamless transitions between exercises and accommodating different body sizes and types.

One of the significant advantages of the WEBE4496.0 is its ergonomic design. It features padded seats and backrests for comfort during prolonged workouts. Additionally, the machine is equipped with a high-density foam padding that supports proper form and reduces stress on joints, making it suitable for users of all ages.

Moreover, the Weider WEBE4496.0 integrates various workout accessories, including arm curl and leg extension stations, allowing for isolated muscle training. Its sturdy frame construction provides stability and durability, ensuring that users can engage in intense workouts without concerns of wear and tear.

The machine is also designed for easy assembly, facilitating a smooth setup process for users. It comes with a user guide that offers clear instructions for assembly and outlines various workouts, assisting users in maximizing their fitness routines.

In summary, the Weider WEBE4496.0 stands out as an all-in-one home gym solution that combines efficiency, comfort, and versatility. With its blend of features and thoughtful design, it empowers users to achieve their fitness goals from the convenience of their homes, making it a worthwhile investment for anyone looking to improve their strength and overall fitness.