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12

EXERCISE GUIDELINES

FOUR TYPES OF STRENGTH WORKOUTS

Note: A “repetition” is one complete cycle of an exer-

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

repetitions.

Muscle Building

—Work your muscles near their max-

imum capacity and progressively increase the intensity

of your exercise. Adjust the intensity level of an indi-

vidual exercise as follows:

• Change the amount of resistance used.

• Change the number of repetitions or sets performed.

Use your own judgment to determine 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

—Tone your muscles by working them to a

moderate percentage of their capacity. Select a mod-

erate amount of resistance and increase the number

of repetitions 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 completing 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

—Combine strength training and aero-

bic exercise by following this type of program:

• Strength training workouts on Monday, Wednesday,

and Friday.

• 20 to 30 minutes of aerobic exercise on Tuesday

and Thursday.

• One full day of rest each week to give your body

time to regenerate.

WORKOUT GUIDELINES

Familiarize yourself with the equipment and learn the

proper form for each exercise. Use your own judgment

to determine the appropriate length of time for each

workout, and the numbers of repetitions and sets to

complete. Progress at your own pace and be sensitive

to your bodyʼs signals. Follow each workout with at

least one day of rest.

Warming Up

—Start with 5 to 10 minutes of stretching

and light exercise. A warm-up increases your body

temperature, heart rate, and circulation in preparation

for exercise.

Working Out

—Include 6 to 10 different exercises in

each workout. Select exercises for every major muscle

group, emphasizing areas that you want to develop.

To give balance and variety to your workouts, vary the

exercises from workout to workout.

Cooling Down

—Finish with 5 to 10 minutes of

stretching. Stretching increases the flexibility of your

muscles and helps to prevent post-exercise problems.

EXERCISE FORM

Move through the full range of motion for each exer-

cise and move only the appropriate parts of the body.

Perform the repetitions in each set smoothly and with-

out pausing. The exertion stage of each repetition

should last about half as long as the return stage.

Exhale during the exertion stage of each repetition

and inhale during the return stroke. Never hold your

breath.

Rest for a short period of time after each set:

• Muscle Building—Rest for three minutes after each

set.

• Toning—Rest for one minute after each set.

• Weight Loss—Rest for 30 seconds after each set.

STAYING MOTIVATED

For motivation, keep a record of each workout. Write

the date, the exercises performed, the resistance

used, and the numbers of sets and repetitions com-

pleted. Record your weight and key body

measurements once a month. To achieve good

results, make exercise a regular and enjoyable part of

your life.

Содержание . JMTBW10.0

Страница 1: ...umber in the space above for reference QUESTIONS If you have questions or if parts are damaged or missing DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT Please register this product see the limited warranty on the back cover of this manual before contacting Customer Care CALL TOLL FREE 1 800 288 4802 Mon Fri 6 a m 6 p m MT Sat 8 a m 4 p m MT ON THE WEB www iconservice com www icon...

Страница 2: ... a free replacement decal Apply the decal in the location shown Note The decal s may not be shown at actual size TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS 3 BEFORE YOU BEGIN 4 ASSEMBLY 5 ADJUSTMENT 8 CONSOLE OPERATION 10 EXERCISE GUIDELINES 12 PART LIST 14 EXPLODED DRAWING 15 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover ...

Страница 3: ...l or institutional setting 5 Keep the weight training system indoors away from moisture and dust Place the weight training system on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clear ance around the weight training system to mount dismount and use the weight train ing system 6 Inspect and properly tighten all parts regu larly Replace any worn...

Страница 4: ...his manual carefully before using the weight training system If you have ques tions after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before con tacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please review the drawing be...

Страница 5: ... Leg Make sure that the Knob is engaged in an adjust ment hole in the Adjustment Leg A B 1 2 5 ASSEMBLY To hire an authorized service technician to assemble the weight training system call 1 800 445 2480 Assembly requires two persons Place all parts of the weight training system in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed I...

Страница 6: ...he Foot Bracket The Console Assembly 10 requires four D bat teries not included alkaline batteries are recommended IMPORTANT If the Console Assembly has been exposed to cold temper atures allow it to warm to room temperature before you insert batteries Otherwise you may damage the console display or other electronic components Remove the four M4 x 16mm Screws 34 and then remove the Back Cover 9 In...

Страница 7: ...tach a Handle 30 to one end of the Cable 32 with a Cable Clip 33 Attach the other Handle 30 in the same way 5 6 17 17 32 30 30 33 29 1 7 Make sure that all parts are properly tightened before you use the weight training system To adjust the weight training system see ADJUSTMENT on page 8 ...

Страница 8: ...s to clean the weight training system ADJUSTMENT ATTACHING THE FOOT BRACKET OR THE HANDLEBAR For some exercises the Foot Bracket 8 must be attached to the weight training system Insert the Foot Bracket into the Bottom Frame 2 and secure it with two L pins 17 For some exercises the Handlebar 29 must be attached Insert the Handlebar into the Top Frame 1 and secure it with two L pins 17 CAUTION Remov...

Страница 9: ... Frame 2 5 14 48 Adjustment Holes 1 STORING THE WEIGHT TRAINING SYSTEM To store the weight training system first see ATTACHING THE FOOT BRACKET OR THE HANDLEBAR on page 8 Remove the four L pins 17 and then remove the Handlebar 29 and the Foot Bracket 8 Next pull the indicated Knob 14 outward slide the Top Frame 1 onto the Bottom Frame 2 as far as possible and release the Knob into the hole in the ...

Страница 10: ...nsert an iFit card and select a workout Insert an iFit card into the iFit slot on the console make sure that the iFit card is ori ented so that the metal con tacts are facing downward and are facing the slot When the iFit card is properly inserted the indica tor next to the slot will light Next select the desired workout on the iFit card by pressing the Workout Day Increase and Decrease buttons ne...

Страница 11: ...select and perform individual exercises To select an individual exercise hold down the Previous or Next Exercise button until the number of the desired exercise appears in the display When you release the button the selected exer cise will start To pause the exercise press the Pause button To resume the exercise press the Play button 5 When you are finished exercising remove the iFit card Remove t...

Страница 12: ...S Familiarize yourself with the equipment and learn the proper form for each exercise Use your own judgment to determine the appropriate length of time for each workout and the numbers of repetitions and sets to complete Progress at your own pace and be sensitive to your bodyʼs signals Follow each workout with at least one day of rest Warming Up Start with 5 to 10 minutes of stretching and light e...

Страница 13: ...13 NOTES ...

Страница 14: ...3mm Bolt 23 4 Small Bushing 24 4 Small Spacer 25 2 Small Roller 26 2 Large Roller 27 2 Bumper 28 2 32mm Round Inner Cap 29 1 Handlebar 30 2 Handle 31 2 108mm Eyebolt 32 1 Cable 33 2 Cable Clip 34 8 M4 x 16mm Screw 35 2 8mm Bungee Cord 36 2 M6 Locknut 37 2 M10 x 35mm Bolt 38 2 M8 x 60mm Bolt 39 6 M6 Washer 40 3 M10 x 53mm Bolt 41 2 M10 x 63mm Screw 42 1 M10 x 173mm Bolt 43 1 M10 x 71mm Bolt 44 2 10...

Страница 15: ...4 20 24 25 24 25 26 26 24 51 39 39 51 39 51 38 38 22 45 11 53 53 45 43 14 42 45 5 1 3 7 8 27 27 41 12 12 17 17 56 45 10 14 49 49 48 40 40 54 45 54 45 46 45 6 57 21 28 16 50 16 50 47 47 47 47 58 9 34 34 2 30 15 59 59 44 34 60 63 62 62 55 55 52 52 61 45 EXPLODED DRAWING Model No JMTBW10 0 R0910A ...

Страница 16: ...sed outside the US No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installat...

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