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The CROSSTRAINER offers a variety of exercises
designed to trim, tone, and strengthen the body.
Please read these guidelines before using the weight
bench. For more information, view the included video-
cassette.
WARNING: Before beginning any exercise pro-
gram, consult your physician. This is especially
important for persons over the age of 35 or per-
sons with pre-existing health problems.
STRENGTH TRAINING GUIDELINES
Your strength training program should include 3 work-
outs each week. To give your body time to rest, work-
outs should be on alternating days, such as Monday,
Wednesday, and Friday.
Instead of waiting for a convenient time to exercise,
plan a specific time. The morning hours work well for
many, and the self-discipline required to rise early and
exercise may result in greater productivity throughout
the day. For others, exercising before dinner offers a
chance to wind down from the day’s activities. What-
ever time you choose, be consistent and stick with it.
Each workout should include the following three
essential parts: (1) a warm-up, (2) 6 to 10 exercises,
and (3) a cool-down.
Begin each workout with 5 to 8 minutes of stretching to
warm up (see SUGGESTED STRETCHES on page
13). This will prepare the body for exercise by increas-
ing circulation, delivering more oxygen to the muscles,
and raising the body temperature.
Next, perform 6 to 10 of the exercises shown on the in-
cluded chart. To give balance and variety to your work-
outs, vary the exercises from workout to workout.
Begin with 1 set of 12 repetitions for each exercise. (A
“repetition” is one complete cycle of an exercise, such
as one sit-up. A “set” is a series of repetitions per-
formed without pausing.) As your fitness level in-
creases, perform 2 or 3 sets for each exercise. Always
rest for at least 1 minute after each set. When you can
complete 3 sets of 12 repetitions without difficulty, you
may choose to use heavier weights. CAUTION: The
CROSSTRAINER includes three pairs of hand
weights. Other hand-held weights may be used
with the CROSSTRAINER; however, do not put
other weights on the weight rack, or use weights
weighing more than 20 pounds each.
Finish each workout with 5 to 8 minutes of stretching to
cool down. This will increase your flexibility, and will
help to reduce soreness.
It is very important to avoid overdoing it during the first
few months of your exercise program, and to progress
at your own pace. CAUTION: If you feel pain or
dizziness at any time, stop immediately and begin
cooling down.
EXERCISE FORM
For the best results, correct form is important.
Maintaining proper form means moving through the full
range of motion for each exercise, and moving only the
appropriate parts of the body. The photographs on the
included chart show the correct starting and ending po-
sitions for each exercise. Make sure to perform each
exercise with a smooth, steady motion. Exhale as you
exert yourself, and inhale as you return to the starting
position; never hold your breath.
STAYING MOTIVATED
To stay motivated, try listening to music or watching
television while you exercise. It may also be helpful to
work out with a training partner. If desired, use a calen-
dar to keep a record of your workouts, and write key
body measurements at the end of every month.
Remember, the key to lasting results is to make exer-
cise a regular and enjoyable part of your daily life.
HOW TO EXERCISE ON THE WEIGHT BENCH
