9
ADJUSTING THE BACKREST
The Backrest (7) can be used in a declined posi-
tion, a level position, or any of four inclined posi-
tions. To adjust the Backrest, first remove the
Locking Pin (21) from the Frame (1). Move the
Backrest to the desired position, and reinsert the
Locking Pin into the Frame and into an adjustment
hole in the Pivot Bracket (6).
7
21
6
1
Adjustment
Holes
ADJUSTMENT
WARNING:
Make sure that the
Locking Pin (21) is fully inserted into the
Frame (1) and the Pivot Bracket (6).
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 repeti-
tions.
Muscle Building
—Work your muscles near their max-
imum capacity and progressively increase the intensity
of your exercise. Adjust the intensity level of an individ-
ual 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 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 strength 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.
