ProForm PCTL50071 user manual HOW to Exercise on the Weight Bench, Strength Training Guidelines

HOW TO EXERCISE ON THE WEIGHT BENCH

The CROSSTRAINER offers a variety of exercises designed to trim, tone, and strengthen the body.

Please read these guidelines before using the weight bench. 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.

STRENGTH TRAINING GUIDELINES

Your strength training program should include three workouts each week. To give your body time to rest, workouts should be on alternating days, such as Monday, Wednesday, and Friday. Instead of waiting for a convenient time to exercise, plan a specific time. The morning hours work well for many, and the self- discipline required to rise early and exercise may result in greater productivity throughout the day. For others, exercising before dinner offers a chance to wind down from the day’s activities. Whatever time you choose, be consistent and stick with it.

Each workout should include three important parts:

(1)a warm-up, (2) 6 to 10 exercises, and (3) a cool- down.

Warming Up

Begin each workout with 5 to 8 minutes of stretching (see SUGGESTED STRETCHES on page 14). Stretching prepares the body for exercise by increas- ing circulation, delivering more oxygen to the muscles, and raising the body temperature.

Exercises

Next, perform 6 to 10 of the exercises shown on the exercise chart on the CROSSTRAINER. To give bal-

ance and variety to your workouts, vary the exercises from workout to workout.

Begin with 1 set of 12 repetitions for each exercise that you do. (A “repetition” is one cycle of an exercise, such as one sit-up. A “set” is a series of repetitions per- formed without pausing.) As your fitness level in- creases, perform 2 sets of 12 repetitions for each exer- cise that you do. When you are ready for an advanced workout, try 3 sets of 12 repetitions. Always rest for at least 1 minute after each set. When you can complete 3 sets of 12 repetitions without difficulty, you may choose to use heavier weights. CAUTION: The

CROSSTRAINER includes three pairs of hand weights. Do not use any other weights with the

CROSSTRAINER.

Cooling Down

Finish each workout with 5 to 8 minutes of stretching to cool down. This will increase your flexibility, and will help to reduce post-exercise soreness.

Be careful to avoid overdoing it during the first few months of your exercise program—it is important to progress at your own pace. CAUTION: If you feel pain or dizziness at any time, stop immediately and begin cooling down.

EXERCISE FORM

For the best results, correct form is important. The ex- ercise chart on the CROSSTRAINER shows the cor- rect form for twenty different exercises. Try to move through the full range of motion for each exercise and move only the appropriate parts of the body. Perform 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

To stay motivated, try listening to music or watching television while you exercise. It may also be helpful to work out with a partner. Use a calendar to keep a record of your workouts, and write key body measure- ments at the end of every month. Remember, the key to lasting results is to make exercise a regular and en- joyable part of your daily life.

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