Trojan 40 KG WEIGHT TRAINING SET, User Manual

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EXERCISE INSTRUCTIONS
Using your 40 kg Weight Training Set provides you with several benefits, it will improve your physical fitness,
tone muscle and in conjunction with calorie controlled diet help you lose weight.
THE WARM UP PHASE
This stage helps get the blood flowing around the body and the muscles working properly. It will also reduce
the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown below. Each
stretch should be held for approximately 30 seconds, do not force or jerk your muscles into a stretch.
If it hurts,
STOP .
CONDITIONING GUIDELINES
How you begin your exercise program depends on your physical condition. If you have been inactive or are
severely overweight, you must start slowly and increase your time on the equipment by a few minutes per
workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your fitness will
improve over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your
own pace.
Eventually, you’ll be able to exercise continuously for 30 minutes. The better your fitness, the harder you will
have to work to stay in your target zone. Please remember these essentials :
• Have your doctor review your training and diet programs to advise you of a workout routine you
should adopt.
• Begin your training program slowly with realistic goals that have been set by you and your doctor.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work the more
calories you will burn.
SIDE BENDS
OUTER THIGH
OUTER THIGH
INNER THIGH
FORWARD
BENDS