WeiderPro 256 831.15791.2 User Manual Download Page 12

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EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS

Muscle Building

To increase the size and strength of your muscles,

push them close to their maximum capacity. Your mus-

cles will continually adapt and grow as you progres-

sively increase the intensity of your exercise. You can

adjust the intensity level of an individual exercise in

two ways:

• by changing the amount of resistance used

• by changing the number of repetitions or sets per-

formed. (A “repetition” is one complete cycle of an

exercise, such as one sit-up. A “set” is a series of

repetitions.)

The proper amount of resistance for each exercise

depends upon the individual user. You must gauge

your limits and select the amount of resistance that is

right for you. Begin with 3 sets of 8 repetitions for each

exercise you perform. Rest for 3 minutes after each

set. When you can complete 3 sets of 12 repetitions

without difficulty, increase the amount of resistance.

Toning

You can tone your muscles by pushing them to a mod-

erate percentage of their capacity. Select a moderate

amount of resistance and increase the number of rep-

etitions in each set. Complete as many sets of 15 to

20 repetitions as possible without discomfort. Rest for

1 minute after each set. Work your muscles by com-

pleting more sets rather than by using high amounts of

resistance.

Weight Loss

To lose weight, use a low amount of resistance and

increase the number of repetitions in each set.

Exercise for 20 to 30 minutes, resting for a maximum

of 30 seconds between sets.

Cross Training

Cross training is an efficient way to get a complete and

well-balanced fitness program. An example of a bal-

anced program follows:

• Plan strength training workouts on Monday,

Wednesday, and Friday.

• Plan 20 to 30 minutes of aerobic exercise, such as

running on a treadmill or riding on an elliptical exer-

ciser or exercise cycle, on Tuesday and Thursday.

• Rest from both strength training and aerobic exercise

for at least one full day each week to give your body

time to regenerate.

The combination of strength training and aerobic exer-

cise will reshape and strengthen your body, plus devel-

op your heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

Determining the appropriate length of time for each

workout, and the numbers of repetitions and sets to

complete, is an individual matter. Avoid overdoing it

during the first few months of your exercise program.

Progress at your own pace and be sensitive to your

bodyʼs signals. If you experience pain or dizziness

while exercising, stop immediately and cool down; find

out what is wrong before continuing. Remember that

adequate rest and a proper diet are important factors

in any exercise program.

WARMING UP

Begin each workout with 5 to 10 minutes of stretching

and light exercise to warm up. Warming up prepares

your body for more strenuous exercise by increasing

circulation, raising your body temperature and deliver-

ing more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis-

es. Select exercises for every major muscle group,

emphasizing areas that you want to develop most. To

give balance and variety to your workouts, vary the

exercises from session to session.

Schedule your workouts for the time of day when your

energy level is the highest. Each workout should be

followed by at least one day of rest. Once you find the

schedule that is right for you, stick with it.

EXERCISE FORM

Maintaining proper form is an essential part of an

effective exercise program. This requires moving

through the full range of motion for each exercise, and

moving only the appropriate parts of the body.

Exercising in an uncontrolled manner will leave you

feeling exhausted. On the exercise guide accompany-

ing this manual you will find photographs showing the

correct form for several exercises, and a list of the

muscles affected. Refer to the muscle chart on the

next page to find the names of the muscles.

The repetitions in each set should be performed

smoothly and without pausing. The exertion stage of

each repetition should last about half as long as the

return stage. Proper breathing is important. Exhale

during the exertion stage of each repetition and inhale

during the return stage. Never hold your breath.

Summary of Contents for 256 831.15791.2

Page 1: ...e are com mitted to providing complete cus tomer satisfaction If you have questions or if parts are missing PLEASE DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the pro...

Page 2: ...ck Cover LIMITED WARRANTY Back Cover TABLE OF CONTENTS WARNING DECAL PLACEMENT The decals shown here have been applied in the locations shown If a decal is missing or illegi ble call the telephone num...

Page 3: ...gular ly Replace any worn parts immediately 7 Keep children under the age of 12 and pets away from the weight bench at all times 8 Keep hands and feet away from moving parts 9 Always wear athletic sho...

Page 4: ...ific results you want For your benefit read this manual carefully before using the weight bench If you have questions after reading this manual please see the front cover of this manual To help us ass...

Page 5: ...al Important Note Some small parts may have been preattached If a part is not in the parts bag check to see if it has been preattached M8 Nylon Locknut 17 M6 x 16mm Screw 29 M10 Nylon Locknut 33 M10 x...

Page 6: ...Phillips screwdriver Assembly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches Make Things Easier for Yourself Everything in this...

Page 7: ...Nylon Locknuts yet 5 Apply some of the included grease to an M10 x 63mm Bolt 32 Attach the Leg Lever 4 to the Front Leg 8 with the Bolt and an M10 Nylon Locknut 33 Do not overtighten the Nylon Locknu...

Page 8: ...ded tube on the Frame 2 with the Bolt two M10 Washers 34 and an M10 Nylon Locknut 33 Do not over tighten the Nylon Locknut the Backrest Tubes must pivot easily See steps 1 4 Tighten the M8 Nylon Lockn...

Page 9: ...ld the Arm Pad Tube in place Repeat this step with the other Fly Arm not shown 14 Attach the Curl Pad 45 to the Curl Post 27 with two M6 x 16mm Screws 29 15 Make sure that all parts are properly tight...

Page 10: ...the Backrest 6 in a level position or an inclined position insert the Support Rod 7 into a set of holes in the Uprights 1 Rotate the Support Rod to the locked position with the locking pin wrapped aro...

Page 11: ...lbs 45 kg ATTACHING THE CURL PAD For some exercises the Curl Pad 45 must be attached to the weight bench Remove the 30mm Square Inner Cap 22 from the Front Leg 8 Insert the Curl Post 27 into the Front...

Page 12: ...ination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the appropriate length of ti...

Page 13: ...after each set for a muscle building workout Rest for one minute after each set for a toning work out Rest for 30 seconds after each set for a weight loss workout Plan to spend the first couple of wee...

Page 14: ...er Cap 25 2 Fly Arm 26 4 M6 Washer 27 1 Curl Post 28 2 Weight Stop 29 6 M6 x 16mm Screw 30 4 M6 x 38mm Screw 31 1 Curl Knob 32 1 M10 x 63mm Bolt 33 4 M10 Nylon Locknut 34 2 M10 Washer 35 4 25mm Square...

Page 15: ...14 14 11 2 29 29 33 33 32 33 22 22 8 22 37 17 17 13 17 39 16 16 22 24 4 22 20 43 40 42 42 24 24 41 9 9 10 44 38 3 38 25 24 28 9 12 23 19 22 22 6 34 33 34 36 5 35 35 30 26 30 26 31 15 21 1 9 9 7 15 21...

Page 16: ...p charge This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON auth...

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