EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS Muscle Building

To increase the size and strength of your muscles, push them close to their maximum capacity. Your mus- cles will continually adapt and grow as you progres- sively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways:

• by changing the amount of resistance used

• by changing the number of repetitions or sets per- formed. (A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.)

The proper amount of resistance for each exercise depends upon the individual user. You must gauge your limits and select the amount of resistance that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of resistance.

Toning

You can tone your muscles by pushing them to a mod- erate percentage of their capacity. Select a moderate amount of resistance and increase the number of rep- etitions 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 com- pleting more sets rather than by using high amounts of resistance.

Weight Loss

To lose weight, use a low amount of resistance 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

Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a bal- anced program is:

• Plan strength training workouts on Monday, Wednesday, and Friday.

• Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an exercise cycle, on Tuesday and Thursday.

• Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate.

The combination of strength training and aerobic exer- cise will reshape and strengthen your body, plus devel- op your heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

Determining the exact length of time for each workout, as well as the number of repetitions or sets completed, is an individual matter. It is important to avoid overdo- ing it during the first few months of your exercise pro- gram. You should progress at your own pace and be sensitive to your body’s signals. If you experience pain or dizziness at any time while exercising, stop immedi- ately and begin cooling down. Find out what is wrong before continuing. Remember that adequate rest and a proper diet are important factors in any exercise pro- gram.

WARMING UP

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

WORKING OUT

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

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

Maintaining proper form is an essential part of an effective exercise program. This requires 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 guide accompany- ing this manual you will find photographs showing the correct form for several exercises, and a list of the muscles affected. Refer to the muscle chart on the next page to find the names 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.

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Weider 831.15607.1 Exercise Guidelines, Four Basic Types of Workouts Muscle Building, Toning, Weight Loss, Cross Training
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831.15607.1 specifications

The Weider 831.15607.1 is a versatile home gym designed to provide a comprehensive workout experience. It is engineered with the intention of catering to fitness enthusiasts at various levels, from beginners to more experienced users. The main features of the Weider 831.15607.1 focus on strength training, enabling users to target different muscle groups and achieve their fitness goals conveniently at home.

One of the standout features of the Weider 831.15607.1 is its multi-functionality. The machine is equipped with several components that allow for a wide range of exercises, including chest presses, shoulder presses, leg extensions, and seated rows. This wide array of exercises makes it an ideal choice for full-body workouts, promoting muscle development and overall fitness.

The machine includes a weight stack system that offers adjustable resistance levels, allowing users to incrementally increase their strength training load. This adaptability is crucial for users who wish to progressively challenge themselves over time. With safety and stability in mind, the Weider 831.15607.1 is built with a sturdy frame to withstand rigorous workouts, ensuring users can exercise confidently without the risk of equipment failure.

In terms of technology, the Weider 831.15607.1 features an ergonomic design that not only ensures comfort during workouts but also maximizes efficiency. The padded seating and backrest support the body during exercises, reducing strain and promoting proper form. Additionally, the intuitive layout allows for easy transitions between different exercise modalities, making it suitable for circuit training or multi-exercise sessions.

The Weider brand is synonymous with quality, and the 831.15607.1 upholds this reputation. Constructed with durable materials, the machine promises longevity even with regular use. As a compact home gym solution, it is designed to fit easily into various home spaces without occupying excessive room, making it accessible and convenient for all users.

In summary, the Weider 831.15607.1 is an exceptional home gym that combines notable features, adaptable resistance, ergonomic design, and durable construction. Whether you're aiming to build strength, tone muscles, or improve overall fitness, the Weider 831.15607.1 serves as an efficient and versatile fitness solution for your home workout needs.
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