Adjusting the Weight Rack
This section explains how to adjust the weight rack. See the EXERCISE GUIDELINES below, for important infor- mation on how to get the most benefit from your exercise program. Also, refer to the accompanying exercise poster to see the correct form for several exercises. Inspect and tighten all parts each time you use the weight rack. Replace any worn parts immediately. The weight rack can be cleaned with a damp cloth and a mild, non- abrasive detergent. Do not use solvents.
POSITIONING THE WEIGHT RESTS
Before beginning an exercise, loosen the Adjustment Knobs (12) and move the Short Weight Rests (4) and Long Weight Rests (19) to the appropriate height for the exercise. Tighten each Adjustment Knob by snapping it into a hole in an Upright (1) and turning it clockwise. The selected height should represent the lowest point to which you want your barbell to go during the exer- cise. Perform the exercise as shown on the accompa- nying exercise poster. Note: Make sure the Adjust- ment Knobs are tightened into the adjustment holes in the uprights.
WARNING: Always set both Short Weight Rests (4) and Long Weight Rests (19) at the same height. When you are performing standing exercises in the rack, stand inside the area that is shaded in the drawing on page 3.
12 |
4 |
1 |
19 |
12 |
Exercise Guidelines
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
The only way to increase the size and strength of your muscles is to push them close to their maximum capacity. When you progressively increase the inten- sity of your exercise, your muscles will continually adapt and grow. You can tailor the individual exercise to the proper intensity level in two ways:
¥by changing the amount of weight used
¥by changing the number of repetitions or sets per- formed (A ÒrepetitionÓ is one complete cycle of an exercise, such as one
The proper amount of weight for each exercise obvi- ously 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
Many people desire a complete and
¥Plan weight training workouts on Monday, Wednesday, and Friday.
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