7
S a f e t y G u i d e l i n e s
Successful resistance training programs have one prominent feature in common... safety. Resistance
training has some inherent dangers, as do all physical activities. The chance of injury can be greatly
reduced or completely removed by using correct lifting techniques, proper breathing, maintaining equip-
ment in good working condition, and by wearing the appropriate clothing.
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It is highly recommended that you consult your physician before beginning any exercise
program. This is especially important for individuals over the age of 35, or persons with
pre-existing health problems.
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Always warm up before starting a workout. Try to do a total body warm up before you
start. It is especially important to warm up the specific muscle groups you are going to be
using. This can be as simple as performing a warm up set of high repetitions and light
weight for each exercise.
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Use proper form. Focus on only working the muscle groups intended for the exercise you
are doing. If there is strain elsewhere, you may need to re-evaluate the amount of weight
that is involved with the lift. Keeping proper form also includes maintaining control
through an entire range of motion.
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Breath properly. Inhale during the eccentric phase of the exercise, and exhale during the
lifting, or concentric phase. Never hold your breath during any part of an exercise.
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Always wear the appropriate clothing and shoes when exercising. Wearing comfortable
athletic shoes with good support and loose fitting, breathable clothing will reduce the risk
of injury.
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Maintaining equipment in proper operating condition is of utmost importance for a safe
resistance training program. Pulleys and cables should be checked for wear frequently
and replaced as needed. Equipment should be lubricated as indicated by the
manufacturer.
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Read and study all warning labels on this machine. It is absolutely necessary that you
familiarize yourself and all others with the proper operation of this machine prior to use.
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Keep hands, limbs, loose clothing and long hair well out of the way of all moving parts.
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Do not attempt to lift more weight than you can control safely.
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Inspect the machine daily for loose or worn parts. If a problem is found do not allow the
machine to be used until all parts are tightened or worn or defective parts are repaired or
replaced.
Summary of Contents for GLPH1100
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