Training Ti p s
1 Always warm up for a minimum of 15 minutes before doing
resistance training.
2 On your first set of exercises keep the resistance light.
3 Stretching is recommended after the warm up or at the end
of the workout.
4 Repetitions for training eff e c t s :
Muscular Endurance - 12 to 25 repetitions with light
r e s i s t a n c e .
Strength and Endurance - 8 to 12 repetitions
Strength - 1 to 8 repetitions
5 A minimum of 2 sets of each exercise is recommended, 2 to
3 sets is most common.
6 In addition to the basic exercises covered in this manual,
there are also alternate exercises starting on page 18 of this
manual. NOTE: The pictures are for illustrating the correct
movement of the exercises. The machine pictured may vary
from your unit.
These exercises are for working your muscles in different
positions. This allows you to go through a full range of
movement. You can get information on these alternate
exercises and how to perform them by going to your public
library or looking them up online with any search engine.
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