Exercise Guidelines

THE FOUR BASIC TYPES OF WORKOUTS

¥ Muscle Building

In order to increase the size and strength of your muscles, you must push your muscles to a high per- centage of their capacity. You must also progressively increase the intensity of your exercise so that your muscles will continually adapt and grow. Each individ- ual exercise can be tailored to the proper intensity level by changing the amount of weight used, or the number of repetitions or sets performed. (A Òrepeti- tionÓ is one complete cycle of an exercise, such as one sit-up. A ÒsetÓ is a series of repetitions performed consecutively.)

The proper amount of weight for each exercise depends upon the individual user. It is up to you to gauge your limits. Select the amount of weight that you think is right for you. Begin with 3 sets of 8 repeti- tions for each exercise that you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of weight.

¥ Toning

To tone your muscles, you must push your muscles to a moderate percentage of their capacity. Select a moderate amount of weight and increase the number of repetitions in each set. Complete as many sets of 15 to 20 repetitions as possible without discomfort. Rest for 1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of weight.

¥ Weight Loss

To lose weight, use a low amount of weight and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets.

¥ Cross Training

In the pursuit of a complete and well-balanced fitness program, many have found that cross training is the answer. We recommend that on Monday, Wednesday and Friday, you plan weight training workouts. On Tuesday and Thursday, plan 20 to 30 minutes of aero- bic exercise, such as cycling, running or swimming. Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate. By combining weight training with aerobic exercise, you can reshape and strengthen your body, plus develop a stronger heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

We have not specified an exact length of time for each workout, or a specific number of repetitions or sets for each exercise. It is very important to avoid overdoing it during the first few months of your exer- cise program, and to progress at your own pace. If you experience pain or dizziness at any time while exercising, stop immediately and begin to cool down. Find out what is wrong before continuing. Remember that adequate rest and a proper diet are also impor- tant.

WARMING UP

Begin each workout with 5 to 10 minutes of light stretching and exercise to warm up. Warming up pre- pares your body for exercise by increasing circulation, raising your body temperature and delivering more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis- es. Select exercises for every major muscle group, with emphasis on the areas that you want to develop the most. To give balance and variety to your work- outs, vary the exercises from workout to workout.

Schedule your workouts for the time of day when your energy level is the highest. Each workout should be followed by at least one day of rest. Once you find the schedule that is right for you, stick with it.

EXERCISE FORM

In order to obtain the greatest benefits from exercis- ing, it is essential to maintain proper form.

Maintaining proper form means moving through the full range of motion for each exercise, and moving only the appropriate parts of the body. Exercising in an uncontrolled manner will leave you feeling exhausted. On the exercise poster accompanying this manual, you will find photographs showing the correct form for several exercises. A description of each exer- cise is also provided, along with a list of the muscles affected. Refer to the muscle chart on page 11 to find the locations of the muscles.

The repetitions in each set should be performed smoothly and without pausing. The exertion stage of each repetition should last about half as long as the return stage. Proper breathing is important. Exhale during the exertion stage of each repetition and inhale during the return stroke; never hold your breath. Rest

831.150720 specifications

The Weider 831.150720 is a versatile and highly regarded piece of home gym equipment designed to cater to fitness enthusiasts of all levels. This multi-function strength training system is built to provide a comprehensive workout experience, combining a variety of exercises into one compact unit. Its main features focus on maximizing space, efficiency, and effectiveness, making it an ideal choice for those who prefer to work out at home.

One of the standout features of the Weider 831.150720 is its multi-position bench, which allows users to adjust their workout angle to perform different exercises such as bench presses, flyes, and even shoulder presses. The bench adaptability ensures a wide range of exercises are possible, significantly enhancing the effectiveness of strength training sessions. The inclusion of a leg developer enhances lower body workouts, providing targeted exercises like leg extensions and curls.

Technologically, the Weider 831.150720 incorporates a pulley and weight stack system that offers adjustable resistance levels. This feature is crucial for progressive overload, allowing users to gradually increase weight as they build strength over time. The smooth pulley system provides a fluid motion that minimizes the risk of injury while optimizing performance.

The frame of the Weider 831.150720 is constructed with durable steel, ensuring stability and longevity even during intense workouts. The compact design makes it suitable for home use, as it fits neatly into smaller spaces without compromising functionality. Additionally, the padded seat and backrest provide comfort during extended training sessions, allowing users to focus solely on their workout.

Another notable characteristic of the Weider 831.150720 is its affordability. This home gym option delivers a high-quality strength-training experience without breaking the bank, making it accessible for individuals and families. The unit is primarily designed for upper body workouts, but with some creativity, users can incorporate lower body exercises as well.

Overall, the Weider 831.150720 offers a balanced mix of features, versatility, and durability. Its user-friendly design and effective technology make it a solid choice for anyone looking to enhance their fitness routine from the comfort of their own home. Whether you’re a beginner or more experienced in strength training, the Weider 831.150720 can serve as an excellent addition to your fitness arsenal.

Weider 831.150720 manual Exercise Guidelines

Models: 831.150720