3
T
OTAL
F
ITNESS
W
ITH
What is fitness? In general, fitness can be viewed as a mea-
sure of body composition (fat vs. muscle), aerobic
endurance, muscular strength and flexibility. It is also a state
of well-being that breeds confidence and poise. No matter
what benefit you want – improved appearance, a higher
level of fitness or just a fun exercise program – you’ll get it
with the Total Gym® 1000 Exercise System. Total Gym®
1000 lets you exercise at your own pace, without the strain
placed on joints by traditional exercises. As you pull yourself
up and down the rails, you’re working against some per-
centage of your body weight (see the body weight resis-
tance chart on page 5). Increase or decrease the workload
by adjusting the height of the glideboard.
A Total Fitness Program is more than exercise and more than
eating right. It is a “fitness for life” plan that goes hand in
hand with an overall healthy lifestyle. This includes regular
check-ups and exercise, now and for the rest of your life.
Your total fitness program consists of three parts:
■
Aerobic exercise to burn fat and calories.
■
Strength conditioning exercises to tone and shape your
muscles, increase your metabolic rate, and strengthen
your bones.
■
A diet that is safe, sensible and healthy.
Today, all fitness research recommends both aerobic exercise
and strength conditioning to achieve balanced fitness. By
improving your aerobic fitness you will strengthen your heart
and lungs, increase your stamina and endurance, and help
with weight loss and weight maintenance. Strength condi-
tioning adds lean muscle to your body, increasing your
body’s fat-burning ability by increasing your metabolism. In
this process, your body burns more calories, even while you
rest. When you combine aerobic workouts with strength
conditioning, as you will with your Total Gym® 1000, you
can burn more fat and calories than with just aerobic exer-
cise alone.
The Total Gym® 1000 workout will help with the first two
parts of your Total Fitness Program, but you need to make
healthy, low-fat eating a big priority as well.
Consult with your physician
about an eating plan
that’s right for you. Healthy eating habits and exercise will
help you reach your desired weight and then stay there. We
recommend that you follow dietary guidelines approved by
the U.S. Department of Agriculture and the U.S. Department
of Health and Human Services.
There are over 70 different exercises included in this guide.
And they’re all explained in full detail. Some are performed
with the arm pulley cable hooked to the glideboard, others
don’t require the use of the cable. If the arm pulley cables
are hooked, we recommend you always grasp the handles
before sitting or laying on the glideboard. This controls the
glideboard and makes it easier to get into the correct
position for each exercise. When you’re ready to get off the
glideboard, maintain control of the handles until your feet
are on the floor or until the glideboard rests at the bottom
of the rails.
H
OW
T
O
U
SE
T
HIS
E
XERCISE
B
OOKLET
Your body is probably thanking you already. It can hardly
wait to feel those old muscles toning up. That’s because
the Total Gym® 1000 Exercise System is a great way to get
in shape and stay in shape. Use it as an exercise machine
or team it up with other sports as a training machine. It
can improve your tennis, racquetball, golf, skiing and
swimming, as well as your overall physical fitness.
Don’t push yourself too hard if you haven’t exercised
lately. Take it easy and work up slowly.
NOTE: As with
any exercise program, consult your physician before
starting a workout on the Total Gym® 1000.
We’ve developed various exercise programs which tone,
firm, shape, strengthen and recondition your muscles.
Choose the program that suits your fitness level or interest.
If you are not a regular exerciser, we recommend you per-
form the starter program for the first 2 weeks or until you
feel comfortable moving on to the Basic Beginners
Program. Turn to your desired exercise program in this
booklet. Now you’re ready to sculpt a new body.
After working out on the Total Gym® 1000, the first thing
you’ll notice is that you feel better. Not only while you
exercise, but all the time. Next, you’ll observe your steady
climb up the resistance levels. Every time you raise the
glideboard, your body has increased in fitness.
Words like “level” and “repetition” are explained on the
following pages in easy to understand terms. Review the
terms carefully in order to fully understand their usage in
the Exercise Program Charts.
H
ELPFUL
H
INTS
When using any exercise equipment, basic safety precau-
tions should always be observed, including the following:
• Do not operate any exercise equipment if it is not com-
pletely assembled or has been damaged in any manner.
• All equipment should be set up and operated on solid,
level surfaces only.
• All equipment including cables and pulleys should always
be checked for wear before each use.
• Do not operate exercise equipment with long, loose hair
or loose clothing.
• Care should be taken while getting on and off any
exercise equipment.
• Do not over-exert yourself or work to exhaustion.
• Close adult supervision is necessary at all times.
• The use of accessory attachments not recommended
by
the manufacturer may cause injuries.
T
HE
T
OTAL
G
YM
®
1000
