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 muscles will continually adapt and grow as you pro- gressively 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 repeti- tions without difficulty, increase the amount of weight.

Toning

You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a mod- erate amount of weight and increase the number of repetitions 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 completing 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 balanced 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 develop 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 complet- ed, is an individual matter. It is important to avoid overdoing it 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 page 11 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.

WEBE11920 specifications

The Weider WEBE11920 is a versatile and comprehensive home gym system designed for fitness enthusiasts looking to enhance their strength training regimen. This multi-station workout machine provides the perfect solution for those seeking a complete body workout without the need for multiple bulky equipment pieces.

One of the standout features of the Weider WEBE11920 is its design, which accommodates various exercises to target different muscle groups while maximizing space efficiency. The central weight stack, which ranges up to 80 pounds, allows users to perform a wide range of strength training activities, including chest presses, leg extensions, and lat pulldowns. This diversity makes it a suitable choice for both beginners and more experienced lifters who desire flexibility in their workouts.

The ergonomic design of the WEBE11920 ensures user comfort during workouts. Features like padded seats and backrests are integrated to provide support, helping to minimize strain on the body while maximizing performance. Adjustable components allow users to modify the equipment according to their height and preferences, thereby improving the overall workout experience.

Moreover, the Weider WEBE11920 incorporates innovative technology for enhanced performance. The pulley system is designed to create smooth and consistent resistance, which is crucial for effective strength training. Additionally, the resistance bands can be adjusted to provide varying levels of intensity, ensuring that users can gradually increase their weights as they progress in their fitness journey.

Safety is a prominent concern in home gym equipment, and Weider has taken this into account with the inclusion of safety features such as no-pinch designs and stabilizing components. This ensures that users can train with confidence, minimizing the risk of injuries during workouts.

Finally, the build quality of the WEBE11920 reflects durability and longevity. Constructed from high-quality materials, it is designed to withstand rigorous use over time. This investment in robust design ensures that it remains a staple in home gyms for years to come.

In summary, the Weider WEBE11920 stands out in the market for its multifunctionality, user-friendly design, advanced technology, and robust safety features, making it an ideal choice for anyone looking to build strength and improve overall fitness levels in the comfort of their own home.