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EXECISE GUIDELINES 

 

Building Muscle and Gaining Weight 

 
Unlike aerobic exercise, which emphasizes endurance training, anaerobic exercise focuses on 
strength training. A gradual weight gain can occur while building the size and strength of muscles. 
While developing muscle mass, your body adapts to the stress placed upon it. You can modify your 
diet to include foods such as meat, fish and vegetables. These foods help muscles recover and 
replenish important nutrients after a strenuous workout. 
 

Muscle Strength and Endurance 

 
To achieve the greatest benefit from exercise, it is important to develop an exercise program that 
allows you to work all of the major muscle groups equally. 
 
To increase muscles strength; follow this principle: 
Increasing resistance and maintaining the number of repetitions of an exercise results in increased 
muscle strength. 
 
To tone your body, follow the principle: Decreasing resistance plus increasing the number of 
repetitions of an exercise results in increased body tone. 

 

Once you feel comfortable with an exercise, you can change the resistance, the number of 
repetitions, or the speed at which you do the exercise. It is not necessary to change all three 
variables. For example, let’s say that you are training at 50 lbs and performing the exercise 10 times 
in 3 minutes. When this becomes too easy, you may decide to move up lifting 60 lbs for the same 
number of repetitions in the same amount of time. Lifting more weights fewer times most often 
develops muscle strength. To gain both muscle strength and endurance, it is recommended that you 
perform each exercise 15 to 20 reps per set. 
 

Training Intensity 

 
How hard you begin to train depends on your overall level of fitness. The soreness you experienced 
can be lessened by decreasing the load you place on your muscles and by performing fewer sets. To 
avoid injury, you should gradually work into an exercise program and set the load to your individual 
fitness level. The load should increase as your fitness level increases. 
 
Muscle soreness is common, especially when you first start exercising. If you are painfully sore for a 
long time, it may be time to change your program. Eventually, your muscle system will become 
accustomed to the stress and strain placed on it. 

 
 
 
 
 
 
 
 
 
 
 
 

Содержание MARCY MWM-7041

Страница 1: ...aintenance Parts List Warranty Ordering Parts Model MWM 7041 Retain This Manual for Reference 130801 OWNER S MANUAL MULTI FUNCTIONAL CAGE MWM 7041 IMPORTANT Please read this manual before commencing assembly of this product IMPEX INC 2801 S Towne Ave Pomona CA 91766 Tel 800 999 8899 Fax 626 961 9966 www impex fitness com info impex fitness com ...

Страница 2: ...PEX INC For your safety and benefit read this manual carefully before using the equipment As a manufacturer we are committed to provide you complete customer satisfaction If you have any questions or find there are missing or damaged parts we guarantee you complete satisfaction through direct assistance from our factory To avoid unnecessary delays please call our TOLL FREE customer service number ...

Страница 3: ...ear robes or other clothing that could become caught in the equipment Running or aerobic shoes are also required when using the equipment 7 Use the equipment only for its intended use as described in this manual DO NOT use attachments not recommended by the manufacturer 8 Do not place any sharp object around the equipment 9 Disabled person should not use the equipment 10 Before using the equipment...

Страница 4: ... you feel comfortable with an exercise you can change the resistance the number of repetitions or the speed at which you do the exercise It is not necessary to change all three variables For example let s say that you are training at 50 lbs and performing the exercise 10 times in 3 minutes When this becomes too easy you may decide to move up lifting 60 lbs for the same number of repetitions in the...

Страница 5: ...This stage allows your muscles wind down after training To provide a total workout program it is also recommended that 2 to 3 days of aerobic exercise is performed in addition to the strength training Drinking Water For the body to function properly it must be properly hydrated If you are exercising you should increase your fluid intake The reason for this is that the water you take in will leave ...

Страница 6: ...ACEMENT The warning labels shown here have been placed on the Rear Weight Stack Frame and Lat Bar Support Frame If the labels are missing or illegible please call customer service at 1 800 888 8899 for replacements Apply the labels in the location shown ...

Страница 7: ...s inserted through the ROUND hole on components that need to be assembled Always wait until all bolts are assembled onto the bench before tightening the bolts Do not tighten each bolt right after it is installed Fasten Nuts and Bolts Securely tighten all Nuts and Bolts after all components have been assembled in current and previous steps NOTE Do not over tighten any component with pivoting functi...

Страница 8: ...20 lbs 3 Maximum weight on Weight Plate Rack 410 lbs 4 Maximum weight on each Dumbbell Kettlebell Tray 265 lbs 5 Maximum weight on Safety Catch and Bar Catch 300 lbs 6 The Cable system generates 1 1 ratio of resistance from the weights loaded on Sliding Weight Post part 20 Example 100 lbs of weight plates generates 100 lbs of resistance 7 Assembled Dimension 56 x 61 x 85 OPERATING NOTES Cable Tens...

Страница 9: ...ght Bar Catch 1 14 Left Dip Handle 1 15 Right Dip Handle 1 16 U shaped Frame 6 17 Left Chin up Handle 1 18 Right Chin up Handle 1 19 Sliding Weight Post 1 20 Lat Bar 1 21 Shiver Bar 1 22 Rotate Ring 2 23 Bracket 4 x 2 8 24 Bracket 5 x 2 2 25 Bracket 4 x 2 2 26 Bracket 3 1 8 x 1 1 27 Curved Bracket 4 3 8 x R25 1 28 Double Floating Pulley Bracket 2 29 Rivet 8 30 Plastic Ring 8 31 Base Frame End Cap ...

Страница 10: ...ort Grip 6 4 49 Chin up Handle Grip 19 7 8 2 50 Philips Screw M6 x 5 8 1 51 Carriage Bolt M10 x 2 1 52 Carriage Bolt M10 x 2 30 53 Allen Bolt M8 x 12 54 Allen Bolt M10 x 1 1 55 Allen Bolt M10 x 1 1 8 1 56 Allen Bolt M10 x 1 4 57 Allen Bolt M10 x 2 3 8 2 58 Allen Bolt M10 x 2 2 59 Washer Ø 44 60 Spacer Ø 1 1 8 2 61 Curve Washer Ø 14 62 Aircraft Nut M10 40 Allen Wrench Tool 4 1 Allen Wrench Tool 5 1...

Страница 11: ... IMPEX INC www impex fitness com 10 EXPLODED DIAGRAM ...

Страница 12: ...erformance of the product or other damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyments or use costs of removal installation or other consequential damages or whatsoever natures Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended h...

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