Wido HGYM, User Manual

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Exercising Info r ma�on
GETTING STARTED
Y ou will o�en read about terms referring to exercise that may be confusing. Below are some of the
defini�ons that are regularly used.
R epe��on - Commonly referred to as 'REPS'.
This is a complete movement from sta r t to finish.
Set - This is a complete number of consecu�ve repe��ons.
i.e. 1 set of 10 reps.
Speed of Mo�on - This is the rela�ve speed of movement for each rep.
F ast is considered as 1 rep / second. Medium is 1 rep / 2 seconds. Slow is 1 rep /
4 seconds.
Intensity - How 'hard' the exercise feels.
L ow Intensity = easy exercise. High Intensity = hard exercise.
TRAINING PROGRAMMES
Y ou will achieve fast results, gaining a trimme r , fi�er body if you follow these general rules.
* Exercise regularly - do not skip workouts as consistency is the first key to success.
* Do not be afraid perspire a li�le. This is a sign that you are working your body hard enough to give
fast results. Y ou will find 'hard' exercise enjoyable.
* Set yourself realis�c goals. Do not be ove r -ambi�ous. Plan your workouts to concentrate on
specific body areas. Sta r t slowly and gradually increase the intensit y , reps and sets.
BEGINNERS PROGRAMME
This is a sho r t suggested programme which we suggest you use for no more than 3 weeks, to be
ideally pe r formed eve r y other da y , but ce r tainly not more than 4 �mes during the week.
This suggested rou�ne is specifically for beginners or those who have not exercised for a considerable
�me. The programme is designed to provide general improvement in muscle tone, strength, flexibility
and co-ordina�on.
As a beginne
r , you should sta r t with no more than 2 sets of 6 exercises for the following reps on each
of the Gym's training sta�ons.
10 REPS - BENCH PRES S followed by LAT PULLDOWNS
5 REPS - PEC DEC
10 REPS - LOW PULLEY PULL UPS
10 REPS - LEG EXTENSIONS followed by LEG CURLS
* Your rest inter val between each set of reps should be 1 minute.
* Y ou should pe r form 2 SETS of each exercise.
* Y our exercise pace should be S L OW to MEDIUM.
* The resistance (weight) se�ngs should be in posi�ons 1 - 3.
* This exercise programme should take you approximately 20 minutes.
* F ollow this exercise programme with 5 minutes of proper cool down exercises.
P age 11