ProForm 831.280181 Weight Bench Exercise Guidelines, HOW to Adjust the Backrest, Exercise Form

WEIGHT BENCH EXERCISE GUIDELINES

WARNING: Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.

HOW TO ADJUST THE BACKREST

The backrest can be adjusted to any of four positions: the inclined (upright) position, the semi-inclined posi- tion, the flat position, and the declined position.

To adjust the backrest, first adjust the seat to the farthest forward position (see HOW TO ADJUST THE SEAT on page 9). Next, pull out the adjustment pin. Pivot the backrest to the desired position, and then insert the pin into one of the holes in the rounded brackets and the corresponding hole in the seat car- riage (see the inset drawing). Note: When the backrest is in the declined position, the seat will also be declined.

CAUTION: Never sit on the backrest or the head- rest; doing so could cause the crosstrainer to tip, resulting in injury.

Brackets
Decline
Flat		Seat
Semi-inclined
Inclined	Pin
Backrest

STRENGTH TRAINING GUIDELINES

The weight bench can be used for a variety of exercis- es designed to trim, tone, and strengthen the body. Please read these guidelines before using the weight bench.

It is recommended that your strength training program include 3 workouts each week. Note: You may wish to use the weight bench and the recumbent cycle on

alternating days. For example, plan weight training workouts on Tuesday, Thursday, and Saturday, and plan aerobic workouts on Monday, Wednesday, and Friday. Make sure to rest for at least one full day each week to give your body time to regenerate. CAUTION:

It is very important to avoid overdoing it during the first few months of your exercise program, and to progress at your own pace.

Begin each workout with five to eight minutes of stretching and light exercise to warm up. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

After warming up, perform a selection of weight train- ing exercises. The chart on the backrest shows four exercises that can be performed. Consult a reputable book to find other exercises that can be performed using hand weights and a weight bench. To give bal- ance to your workouts, vary the exercises from work- out to workout. Begin with 1 set of 12 repetitions for each exercise. (A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions performed without a pause.) As your fitness level increases, perform 2 or 3 sets for each exercise. Always rest for at least 1 minute after each set. When you can complete 3 sets of 12 repetitions without diffi- culty, you may choose to use heavier weights.

CAUTION: The crosstrainer includes three pairs of hand weights. Do not use other weights with the crosstrainer.

Finish each workout with five to eight minutes of stretching to cool down. This will increase your flexibility and will help to prevent soreness.

EXERCISE FORM

For the best results, correct form is important. Maintaining proper form means moving through the full range of motion for each exercise, and moving only the appropriate parts of the body. Make sure to per- form each exercise with a smooth, steady motion. Exhale as you exert yourself, and inhale as you return to the starting position; never hold your breath.

STAYING MOTIVATED

For motivation, try listening to music or watching tele- vision while you exercise. Use a calendar to keep a record of your workouts, and record key body mea- surements at the end of every month. Remember, the key to lasting results is to make exercise a regular and enjoyable part of your daily life.

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