Training Tips
1Always warm up for a minimum of 15 minutes before doing resistance training.
2On your first set of exercises keep the resistance light.
3Stretching is recommended after the warm up or at the end of the workout.
4Repetitions for training effects:
Muscular Endurance - 12 to 25 repetitions with light resistance.
Strength and Endurance - 8 to 12 repetitions
Strength - 1 to 8 repetitions
5A minimum of 2 sets of each exercise is recommended, 2 to 3 sets is most common.
6In addition to the basic exercises covered in this manual, there are also alternate exercises starting on page 18 of this manual. NOTE: The pictures are for illustrating the correct movement of the exercises. The machine pictured may vary from your unit.
These exercises are for working your muscles in different positions. This allows you to go through a full range of movement. You can get information on these alternate exercises and how to perform them by going to your public library or looking them up online with any search engine.
4
