Impex MARCY PRO SM-7409, Owner'S Manual

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Beginning a Strength Building Program
Warming Up
To begin strength training, it is important to stretch and perform light exercise for 5 to 10 minutes.
This helps prepare the body for more strenuous exercise by increasing circulation, raising your
body temperature and developing more oxygen to your muscles.
Workout
For each workout, to keep in mind that muscle soreness that lasts for a long period is not
desirable and may mean that injury has occurred.
Cool Down
At the end of each workout, perform slow stretching exercises for 5 to 10 minutes. Ease into each
stretch only going as far as you can. This stage allows your muscles to wind down after training.
To provide a total workout program it is also recommended that 2 to 3 days of aerobic exercise is
performed in addition to the strength training.
Drinking Water
For the body to function properly, it must be properly hydrated. If you are exercising, you should
increase your fluid intake. The reason for this is that the water you take in will leave your system
through the sweating mechanism that cools your body during exercise. The water you lose
through exercise must be replaced so that the muscles can recover properly.
Rest Day
Although you may not feel like doing it, taking a rest day at least once a week is important
because it gives your body a chance to heal it self. Continuously working your muscles will result
in over- training, which will not benefit you in the long run.