The CROSSTRAINER offers a variety of exercises
designed to trim, tone, and strengthen the body.
Please read these guidelines before using the
weight bench. WARNING: Before beginning any
exercise program, consult your physician. This is
especially important for persons over the age of 35
or persons with pre-existing health problems.
STRENGTH TRAINING GUIDELINES
Your strength training program should include three
workouts each week. To give your body time to rest,
workouts should be on alternating days, such as
Monday, Wednesday, and Friday. Instead of waiting
for a convenient time to exercise, plan a specific time.
The morning hours work well for many, and the self-
discipline required to rise early and exercise may result
in greater productivity throughout the day. For others,
exercising before dinner offers a chance to wind down
from the day’s activities. Whatever time you choose,
be consistent and stick with it.
Each workout should include three important parts:
(1) a warm-up, (2) 6 to 10 exercises, and (3) a cool-
down.
Warming Up
Begin each workout with 5 to 8 minutes of stretching
(see SUGGESTED STRETCHES on page 13).
Stretching prepares the body for exercise by increas-
ing circulation, delivering more oxygen to the muscles,
and raising the body temperature.
Exercises
Next, perform 6 to 10 of the exercises shown on the
exercise chart on the CROSSTRAINER. To give bal-
ance and variety to your workouts, vary the exercises
from workout to workout.
Begin with 1 set of 12 repetitions for each exercise that
you do. (A “repetition” is one cycle of an exercise, such
as one sit-up. A “set” is a series of repetitions per-
formed without pausing.) As your fitness level in-
creases, perform 2 sets of 12 repetitions for each exer-
cise that you do. When you are ready for an advanced
workout, try 3 sets of 12 repetitions. Always rest for at
least 1 minute after each set. When you can complete
3 sets of 12 repetitions without difficulty, you may
choose to use heavier weights. CAUTION: The
CROSSTRAINER includes three pairs of hand
weights. Do not use any other weights with the
CROSSTRAINER.
Cooling Down
Finish each workout with 5 to 8 minutes of stretching to
cool down. This will increase your flexibility, and will
help to reduce post-exercise soreness.
Be careful to avoid overdoing it during the first few
months of your exercise program—it is important to
progress at your own pace. CAUTION: If you feel
pain or dizziness at any time, stop immediately and
begin cooling down.
EXERCISE FORM
For the best results, correct form is important. The ex-
ercise chart on the CROSSTRAINER shows the cor-
rect form for twenty different exercises. Try to move
through the full range of motion for each exercise and
move only the appropriate parts of the body. Perform
each exercise with a smooth, steady motion. Exhale as
you exert yourself, and inhale as you return to the
starting position; never hold your breath.
STAYING MOTIVATED
To stay motivated, try listening to music or watching
television while you exercise. It may also be helpful to
work out with a partner. Use a calendar to keep a
record of your workouts, and write key body measure-
ments at the end of every month. Remember, the key
to lasting results is to make exercise a regular and en-
joyable part of your daily life.
HOW TO EXERCISE ON THE WEIGHT BENCH
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