DHS Fitness DHS 6309, Owner'S Manual

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WARMING UP
Begin each workout with 5 to 10 minutes of light stretching and exercise to warm up. Warming
up prepares 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 exercises. 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 workouts, 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 exercising, 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.
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 for 3 minutes after each set if you are doing a muscle
building workout, 1 minute after each set if you are doing a toning workout, and 30 seconds
after each set if you are doing a weight loss workout.
Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning
the proper form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and
legs. Move slowly as you stretch - do not bounce. Ease into each stretch gradually and go only
as far as you can without strain. Stretching at the end of each workout is very effective for
increasing flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout used to schedule and record your workouts. List
the date, exercises performed, weight, and numbers of sets and repetitions completed. Record
your weight and key body measurements at the end of every month.
Remember, the key to achieving the greatest results is to make exercise a regular and
enjoyable part of your everyday life.