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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
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
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
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
Be careful to avoid overdoing it during the first few months of your exercise
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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