EXERCISE GUIDE
SAFETY
TheCROSS TRAINER e is atool, and leamlng ta useit properly is essentialfor your safety'as well as the successof
your exerciseprogram. Read thisownerls manual and the accompanying FITNESSJOURNAL carefullybefore using the
CROSSTP,AINERe. Remember, the information in this owner's manual and in the FITNESSJOURNAL is general in
nature. Formore informofio., about exercise, consult your physicianor obtain a reputable book about exercise.
WARNING: Before beginning any exercise program, consultyour physician. This isespecially important for persons
over the age of 35 or parsons with pre-existing health problems.
THE FOUR BASIC TYPES OF EXERCISE PROGRAMS
STRENGTH
Inorder to increase theslze and strengthof your muscles, you mustsubi yourmusclesto above-normal workloads.
You must alsoprogressively increase the intensily of your exercise so thatyour muscles _ll continueto adapt and
grow. Eachindividual exercisecon be tailored to the proper inteas_tylevel by changing the weight setting,or the num°
bet of repetitionsor setscompleted. The proper weight setffngand numbers of setsand repelitions foreach exercise
dependsupon the individual user.
Eachworkout should include about 6 to 10 different exercises. Selectexercises Forevery major muscle group, with
emphasison the areas that you want to develop the most. To give balance and variety toyour workout, vary the exer-
cisesfrom workout to workout.
TONING
To tone your muscles,selectmoderate weight settingsand increase the number of repetitions ineach s_t.Work your
musclesby completing more repetitions rather than by using high weight settings.
LOSING WEIGHT
To loseweight, select low weight settings and increasethe number of repetitionsin eachset. Exercising on the stepper
will also help you to burn Calories and shed extra pounds.
CROSSTRAINING
Inthe pursuit of a complete and well-balanced fitness program, many have found that cross Ira_ning is the answer.The
CROSSTRAINER e is ideal for cross training. By combining weight traln_ngw_thaerobicexercise, you can reshape and
strengthenyour body, plus developastronger heartand lungs. ""
EXERCISEFORM
Inorder to obtain thegreatest benefits Fromexercising,it is essentialta maintain proper Form.Maintaining proper Form
means movingthrough the Fu)lrange of motion Foreach exercise, and movingonb, the appropriate parts of thebody.
On pages 17 through 24 of this owner's manual, you will Find photographs showing thecorrect form for each'exercise.
Adescriptionof each exerciseis also provided, along with a llst of the musclesoffeO_. Refer to the muscle chorl inthe
Qccompenylnk, FITNESS JOURNAL to find the locations of the muscles.As you exercise,the repetitions _neach set
should beperformed smoothly and without pauslng. The exertion phase ofeach repetition should lostonly abouthalf
as long as the return phase. RestFor 1 minute between set_ffyou ore doing a lone workout, and 3 m_nutesbetween
setsif you ore doing a strength workout. Plan to spend the firsttwo weeks learning the proper FormForeach exercise.

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