EXERCISE GUIDE
SAFETY
TheCROSS TRAINER • is atool, and leamlng lo use it properly is essentialfor your safetyas well as the success oF
yourexercise program. Read this owner'smanual and the accompanying FITNESSJOURNAL carefully before usingthe
CROSS TRAINERe. Remember,the information in this owner's manual and in the FITNESSJOURNAL is general in
nature. For more information about exercise,consultyour physklan or obtain a reputable book about exercise.
WARNING: Beforebeginning any exercise program, consult your physlc;an. Th_sisespecially important for persons
over theage of 35 or personswith pre-.exJstinghealth problems.
THE FOUR BASIC TYPES OFEXERCISE PROGRAMS
STRENGTH
Inorder to increase the size and strengthof your muscles, you mustsubjectyour muscles to abeve-normol worklouds.
Youmustalso progressivelyincrease the intensityofyour exerciseso that your muscles willcontinue to adopt and
grow. Each individual exercise canbe tailored to the proper intensitylevelby changingthe weight setting, or the num-
ber of repetitionsor setscompleted. The properweight setting and numbersof setsand repetitions for each exercise
depends uponthe individual user. Eachworkout should includeabout 6to 10 different exercises.Select exercises for
everymajor muscle group, with emphasison the areas that you want to develop the mast. To give balance and variety
to your war'outs, vary the exercises from workout to workout. WARNING: If you are under age 17, workouts should
consistexclusively of lone exercises. Unsupervised workouts consistingexclusively of strength exercises are not rec-
ommended by exercise physlolnglsls.
TONING
Totone your muscles,select moderale,weightsettings and increase the numberof repetitionsin each set. Work your
musclesbycompleting more repetitions ratherthon by usinghigh weight seltings.
LOSING WEIGHT
Tolose weight, selectlow weight selfingsand increasethe numberof repetitionsin _.h set. Exercising on the slopper
will also help you to bum Calories and shedextra pounds.
CROSSTRAINING
Inthe pursuit of a €ompleloand well-balanced fitnessprogram, many have foundthat crass training isthe answer. The
•CROSS TRAINER e isideal for crosstraining. Bycombining weight training with aerobic exercise, you con reshapeand
strengthenyour body, plusdevelop a strongerheart and lungs.
EXERCISEFORM
Inorder to obtoin the 9realest benefits from exercising, itisessential to maintain proper form. Molntolnlng proper form
meansmoving through the full range of motionfor each exercise, and moving only the appropriate parts of the body.
On pages 17 through24 of this owner's manual, you will find photographs showing the correct form foreach exercise.
Adescriptionof each exercise is also provided, along with a llstof the muscles affected. Refer to the muscle chart in the
accompanying FITNESSJOURNAL to find the locationsof the muscles.Asyou exercise, the repetitionsin each set
shouldbe performed smoothlyand withoutpausing. The exert;on phase of each repetitionshould last only about half
as longas the return phase. Restfor 1 minule after each set if youore doing o toneexercise, and 3 minutes a_r each
set iFyouare doing a strengthexercise. Plan tospendthe first two weeks learning the proper form for each exercise.
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