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

500 specifications

The Weider 500 is a versatile home gym system designed to cater to fitness enthusiasts at all levels. It combines efficiency with a compact design, making it suitable for users who want to build strength without the need for multiple machines. One of the standout features of the Weider 500 is its all-in-one design, which offers a variety of exercises targeting multiple muscle groups.

At the heart of the Weider 500 is its innovative resistance technology. The machine utilizes a combination of pulleys and adjustable weight plates to provide a smooth and consistent resistance across various exercises. This ensures that users can perform their workouts safely, without the risk of injury associated with free weights. The adjustable weight stack allows for incremental increases in resistance, making it easy to progress as strength improves.

In addition to its resistance system, the Weider 500 includes multiple attachments for enhanced versatility. For example, the dual-function arm press and lat pull-down bar enable lifters to perform a wide range of upper body exercises. The leg developer attachment allows users to target their quads and hamstrings effectively. This multi-functional approach means that users can engage in comprehensive workouts, including chest presses, leg extensions, and seated rows, all in the comfort of their own homes.

The construction of the Weider 500 is another aspect worth noting. Built with a sturdy steel frame, it is designed to withstand heavy use while maintaining stability during workouts. The padded seats and backrests provide comfort and support, reducing strain during extended workout sessions. Size-wise, the Weider 500 is compact enough to fit in smaller spaces, making it an appealing choice for home gyms with limited room.

Another significant advantage of the Weider 500 is its user-friendly design. The intuitive setup and straightforward functionality make it accessible to beginners while still providing the challenges that more experienced athletes seek. Additionally, the machine features clear instructions for each exercise, aiding users in achieving proper form and maximizing the effectiveness of their workouts.

In summary, the Weider 500 is a highly efficient and versatile home gym solution. Its combination of durable construction, innovative resistance technology, and multiple attachments makes it an ideal choice for anyone looking to elevate their fitness routine without the need for a large, multi-machine setup. Whether you are a novice or a seasoned fitness enthusiast, the Weider 500 offers a comprehensive workout experience tailored to your goals.