Exercise Guidelines

THE FOUR BASIC TYPES OF WORKOUTS

¥ Muscle Building

In order to increase the size and strength of your muscles, you must push your muscles to a high per- centage of their capacity. You must also progressively increase the intensity of your exercise so that your muscles will continually adapt and grow. Each individ- ual exercise can be tailored to the proper intensity level by changing the amount of weight used, or the number of repetitions or sets performed. (A Òrepeti- tionÓ is one complete cycle of an exercise, such as one sit-up. A ÒsetÓ is a series of repetitions performed consecutively.)

The proper amount of weight for each exercise depends upon the individual user. It is up to you to gauge your limits. Select the amount of weight that you think is right for you. Begin with 3 sets of 8 repeti- tions for each exercise that 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

To tone your muscles, you must push your muscles to a moderate percentage of their capacity. Select a moderate 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

In the pursuit of a complete and well-balanced fitness program, many have found that cross training is the answer. We recommend that on Monday, Wednesday and Friday, you plan weight training workouts. On Tuesday and Thursday, plan 20 to 30 minutes of aero- bic exercise, such as cycling, running or swimming. Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate. By combining weight training with aerobic exercise, you can reshape and strengthen your body, plus develop a stronger heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

We have not specified an exact length of time for each workout, or a specific number of repetitions or sets for each exercise. It is very important to avoid overdoing it during the first few months of your exer- cise program, and to progress at your own pace. If you experience pain or dizziness at any time while exercising, stop immediately and begin to cool down. Find out what is wrong before continuing. Remember that adequate rest and a proper diet are also impor- tant.

WARMING UP

Begin each workout with 5 to 10 minutes of light stretching and exercise to warm up. Warming up pre- pares your body for exercise by increasing circulation, raising your body temperature and delivering more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis- es. Select exercises for every major muscle group, with emphasis on the areas that you want to develop the most. To give balance and variety to your work- outs, vary the exercises from workout to workout.

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

In order to obtain the greatest benefits from exercis- ing, it is essential to maintain proper form.

Maintaining proper form means 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 poster accompanying this manual, you will find photographs showing the correct form for several exercises. A description of each exer- cise is also provided, along with a list of the muscles affected. Refer to the muscle chart on page 14 to find the locations 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. Rest

PRO 900 specifications

The Weider PRO 900 is a versatile and robust home gym system designed to accommodate a wide range of fitness enthusiasts, from beginners to seasoned athletes. With its compact design and multifunctional capabilities, it serves as an excellent solution for those looking to engage in an effective strength training regimen without the need for multiple pieces of equipment.

One of the standout features of the Weider PRO 900 is its pulley and resistance system, which utilizes a combination of resistance rods that provide smooth and consistent resistance across various exercises. This design allows users to experience a more natural lifting motion, which is crucial for engaging muscles effectively and minimizing the risk of injury. The machine allows for a resistance level of up to 200 pounds, making it suitable for users at different strength levels.

The Weider PRO 900 encompasses an impressive array of exercise options. Users can perform over 30 different exercises, targeting all major muscle groups including the chest, back, arms, legs, and core. This versatility is ideal for creating a complete workout routine that can be customized based on individual fitness goals. Whether performing bench presses, leg extensions, or seated rows, the PRO 900 promotes a full body workout without the need for additional equipment.

Another notable aspect of the Weider PRO 900 is its adjustable seat and backrest, which provide users with the ability to find their optimal position for each exercise. This adjustability not only enhances comfort but also ensures that users can maintain proper form throughout workouts, further contributing to safety and effectiveness.

The machine is also equipped with a leg developer, which offers a dedicated space for building leg strength and stability. This feature allows users to perform leg curls and extensions, contributing to lower body strength development—a crucial aspect of overall fitness.

In addition to its robust functionality, the Weider PRO 900 boasts a sleek and modern aesthetic, making it a fitting addition to any home gym setup. Its sturdy construction ensures durability, while a relatively compact footprint makes it suitable for smaller spaces.

In conclusion, the Weider PRO 900 is a well-rounded home gym system that combines innovative technologies and practical features to deliver a comprehensive strength training experience. Its diverse exercise options, adjustable settings, and high-quality construction make it an excellent choice for anyone looking to enhance their fitness journey from the comfort of their home.