Mark Fitness XM-9011, Owner'S Manual

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Weight Training Tips
Use this manual to guide you through the basic exercises you can perform
on your equipment. To gain maximum results and avoid possible injury, consult
a fitness professional to develop your complete exercise program.
Always consult your physician before starting any exercise program.
To be successful in your exercise program, it is important to develop an
understanding of the basic principles of strength training. Now that you have
your equipment, it is only natural that you want to get started immediately. First,
determine a set of realistic goals and objectives for yourself. By deciding on an
exercise plan that is right for you prior to starting, you will contribute
significantly to your success.
Warm up properly before engaging in weight resistance training. Stretching,
yoga, jogging, calisthenics or other cardiovascular exercise can help prepare
your body for the heavier workload of lifting weights.
Learn how to perform the exercise correctly before using heavy weight.
Correct form is important to avoid injury and to ensure that you work the proper
muscle groups.
Know your limitations. If you are new to weight training or are embarking on
an exercise regimen after a long layoff, start slowly and build foundational
strength over a longer period of time.
Pay attention to your breathing. Exhale when you exert is a general rule of
thumb. Never hold your breath.