FTS Glide Assembly and Maintenance Guide: Using the FTS Glide
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General Guidelines
Start your exercise program conservatively. Start with a weight for each
exercise that is easily performed for the full range of your motion. Focus on
good posture and engaging your abdominal, back and gluteal muscles to
stabilize your body during all exercises. Pay attention to how your body feels
during and after training, and adapt your program accordingly. If an exercise
feels too easy, increase your training load or change your training position. If
an exercise feels uncomfortable, modify your exercise by changing the training
load or movement pathway. For best results, consult with a certified fitness
professional.
Always warm up your muscles before exercising. Perform light cardiovascular
exercise or calisthenics for several minutes, followed by active or dynamic
stretching, to prepare your body.
One REPETITION is one complete movement from the starting position,
through the full range of motion, and back to the starting position.
One SET is a series of continuous repetitions, ideally 8-15 repetitions. As a
general rule, the lower the number of repetitions performed (8-10), the heavier
the weight used. While heavy resistance increases muscular strength, the full
range of movement is necessary to achieve maximum muscle development
and efficiency.
Rest just long enough between each set of repetitions to catch your breath.
Work up to 3 or 4 sets for each isolated exercise. When you can perform the
desired number of repetitions at a given weight, increase the resistance.
Program Suggestions
There are many ways to structure your training program. Two of the most
popular formats involve split workouts (training different areas of the body on
different days in order to provide adequate work and rest periods for different
muscle groups) and circuit workouts (training different areas of the body
back-to-back in quick succession for total body conditioning and higher calorie
burn).
Split Workout Suggestions
Exercises isolating the same muscle or area of the body (arms, upper body,
back, etc.) should be grouped together and performed together, followed by a
day of rest for these muscle groups. At the end of a training session, exercisers
should stretch the muscles trained to increase flexibility and reduce soreness.
1.
Exercise the entire body every other day, up to three times a week. One to
two days of rest enable the body to recover from the previous workout.
2.
Alternate your daily workouts. One day isolate the upper body exercises,
and the next day perform the lower body exercises.
Circuit Training Workout Suggestions
Perform 8-10 different exercises back-to-back with minimal rest. The order of
the exercises is important. Make sure to alternate exercises that challenge
opposing muscles groups to allow for adequate rest time of each muscle. For
example, pair a chest press (pectoral muscles) with a low row (back muscles).
Complete the entire circuit 2-3 times for best results.
