Weider FLEX 2000 PLUS 2032 User's Manual
Contents
1. Illinois 62450 In your letter state your full name and address the reason why you believe there is a defect or malfunction subject to this warranty and the date and conditions under which the defect or malfunction occurred Include in your letter a copy of the sales receipt or other proof of date of purchase of the Equipment if you have not sent in a warranty card Upon receipt of your letter Weider will make a preliminary determination of its responsibility to repair or replace under this Warranty PARTS SERVICE 1 800 225 0653 If Weider denies responsibility it will explain its decision in writing If Weider accepts responsibility to repair or replace the item or part under the warranty it will notify you in writing to bring or ship the Equipment to a designated Weider facility or an authorized service station for repairs returning or shipping will be at your expense If Warranty repair or replacement is made at a Weider facility the Equipment will be returned to you at Weider s expense If Warranty repair or replacement is made at a service station arrangements for the return of the Equipment must be made directly with the service station and are made at your expense2. CAPS 55 onto each end of the FRONT FOOT 3 C Press 1 1 2 SQUARE PLASTIC COVER CAPS 60 onto each end Of the REAR BASE 4 58 11 2 X 3 PLASTIC INSERT CAP CJ Assemble the FRONT FOOT 3 to the BACKBONE 2 leg using 5 16 X 2 HEX HEAD BOLTS 26 and bolting up through the bottom of the Front Foot and then throuah the welded bracket of the Backbone leg Fasten with 5716 NYLON LOCK NUTS 36 60 11 2 SQUARE PLASTIC COVER CAP Assemble the BACKBONE 2 to the UPRIGHT 1 at the upper hole location only The lower location will be fastened in a later step Using a 5 16 X 3 HEX HEAD BOLT 25 bolt through the back of the Upright and into the welded bracket of the Backbone Secure with 5 16 NYLON LOCK NUT 36 Attach the REAR BASE 4 to the back of the UPRIGHT 1 by bolting with 5 16 X 3 1 2 HEX HEAD BOLTS 27 through the welded bracket of the Rear Base and then through the back of the base of the Upright Assemble two 5 16 FLAT WASHERS 35 onto the bolts and secure with 5 16 NYLON LOCK NUTS 36 Fasten the RUBBER LEG CUAL 58 BUMPER 54 to the front of the BACKBONE 2 leg with a 5 32 MACHINE SCREW 53 54 53 p Cap the top of the UPRIGHT 1 with a 2 1 2 SQUARE PLASTIC INSERT CAP 57 FD 3 the top of the BACKBONE 2 leg with a 1 1 2 X ir 3 PLASTIC INSERT CAP 58 55 26 L Remove the FLEX PLUS 2000 DECAL 90 from the backing sheet and affix to the
3. a soft cloth an mild non abrasive detergent REAR BASE PIVOT TUBE 3 4 X 4 1 2 6396 41 41 C6837 FA1 F41 C6836 F4i F41 C6510 F41 F41 0468 23 41 C6838 F41 F41 1392 41 41 C6121 A25 F41 0449 08 41 3271 41 41 C6327 E19 F41 C3273 F41 F41 C3274 F41 F41 77 0004 41 C6805 F41 F41 AA 8209 F41 PAD BAR 3 4 X 13 1 2 FOAM ROLLER PAD 2 1 4 X 6 14 15 PAD BAR 3 4 X 13 EHE STEPPER PEDAL RIGHT STEPPER PEDAL LEFT RESISTANCE CYLINDER 17 n CYLINDER MOUNTING BRACKET 20 FoorPAD 2 ARM PRESS 23 FOAM GRIP 1 X 5 2 25 5 16 X 3 HEX HEAD BOLT 3 26 5 16 X 2 HEX HEAD BOLT 3 27 5 16 X 3 1 2 HEX HEAD BOLT 2 5 16 X 3 1 4 HEX HEAD BOLT 1 HH 5297 F41 29 5 16 X 2 1 2 HEX HEAD BOLT 2 HH 5053 F41 e HH 5199 F41 HH 5312 F41 HH 5332 F41 WW 7043 F41 WW 7047 F41 HH 5127 F41 HH 5012 F41 HH 5256 F41 HH 5011 F41 5338 41 5 16 X 2 1 4 HEX HEAD BOLT 5 16 X 1 1 2 HEX HEAD BOLT 5 16 X 1 HEX HEAD BOLT 3 8 SPRING CLIP 3 4 SPRING CLIP 5 16 FLAT WASHER 5 16 NYLON LOCK NUT 1 4 X 2 MACHINE SCREW 1 4 NYLON LOCK NUT 1 4 X 2 CARRIAGE BOLT 32 o 7 N PART LIST 2032 HH 5048 F41 HH 5333 F41 WW 7046 F41 WW 7070 F41 WW 7044 F41 54
4. front of the Upright below the open slot WEIDER HEALTH and FITNESS PAGE 7 STEP 2 MOUNTING BRACKET amp STEPPER BRACE PART UC UU ee PET 25 5 16 X 3 HEX HEAD BOLT 26 5 16 X2 HEX HEAD BOLT 28 5 16 X3 1 4 HEX HEAD BOLT 36 5 16 NYLON LOCK NUT C Attach the MOUNTING BRACKETS 7 to the front and back of the UPRIGHT 1 at the hole location directly above the BACKBONE 2 by bolting with a 5 16 X 3 1 4 HEX HEAD BOLT 28 through a Mounting Bracket at the front of the Upright through the Upright and finally through the second Mounting Bracket Secure with a 5 16 NYLON LOCK NUT 36 DO NOT TIGHTEN AT THIS TIME TO AID IN FURTHER ASSEMBLY C Attach the STEPPER BRACE 6 to the REAR BASE 4 by bolting with 5 16 X 2 HEX HEAD BOLT 26 up through the bottom of the Rear Base and then through an end of the Stepper Brace Secure with 5 16 NYLON LOCK NUT 36 C Attach the upper end of the STEPPER BRACE 6 to the UPRIGHT 1 and to the BACKBONE 2 by bolting with a 5 16 X 3 HEX HEAD BOLT 25 through the Stepper Brace then through the back of the Upright and finally through the welded bracket of the Backbone Secure with a 5 16 NYLON LOCK NUT 36 WEIDER HEALTH and FITNESS PAGE 8 STEP Z BUTTERFLY ARM ASSEMBLY the end with the hole of the 3 4 X 4 1 2 PIVOT TUBES 5 into 295116 X HEAD BOLT the hole locations at the ends of the UPRIGHT 1 Cross member
5. 36 5 16 NYLON LOCK NUT I tube 37 1 4 X2 MACHINE SCREW 38 1 4 NYLON LOCK NUT D Rotate the PIVOT TUBES 5 until the bolt holes align and using 1 4 X At 42 Vie CAPRIAGEBOET 2 MACHINE SCREWS 37 bolt down through the top of the 56 11 2 SQUARE PLASTIC INSERT CAP I Cross member tube and then through the Pivot Tube Secure with 59 3 4 ROUND PLASTIC INSERT CAP 1 4 NYLON LOCK NUTS 38 CI insert 1 1 2 SQUARE PLASTIC INSERT CAPS 56 into the ends of the Upright Cross member tube the end of each PIVOT TUBE 5 with a 3 4 ROUND PLASTIC INSERT 59 C into the square holes in the bottom corners of the MOUNTING BRACKETS 7 insert a 1 4 X 2 1 2 CARRIAGE BOLT 41 and fasten with a 1 4 NYLON LOCK NUT 38 Finger tighten only at this time C Position the BUTTERFLY ARMS 8 between the MOUNTING BRACKETS 7 and bolt in place using a 5 16 X 2 1 2 HEX HEAD BOLT 29 and bolting through the front Bracket through the Butterfly Arm and then through the rear Mounting Bracket Secure with a 5 16 NYLON LOCK NUT 36 CJ After the Arms are bolted into the Brackets go back and tightly fasten the Bracket bolts that were previously left untightened Cap the ends of the BUTTERFLY ARMS 8 with 1 1 2 SQUARE PLASTIC INSERT CAPS 56 gt NOTE To each Arm wipe a small amount of liquid dish detergent over the ends of the Arms This helps in the assembly of the Foam Roller Pads When the detergent drie
6. 64 41 5022 41 HH 5432 F41 AA 8131 F41 AA 8169 F41 AA 8001 F41 AA 8013 F41 AA 8130 F41 AA 8004 F41 8 SHEET METAL SCREW 1 4 X 3 4 MACHINE SCREW ss 11 2 PLASTIC COVER 1 1 2 SQUARE PLASTIC INSERT CAP s 2121 SQUARE PLASTIC INSERT 1 11 2 X3 PLASTIC INSERT CAP _ s 4 ROUND PLASTIC INSERT CAP tt2 SQUARE PLASTIC COVER AA 8212 F41 1 ROUND PLASTIC COVER HH 5348 F41 5 8 ROUND PLASTIC COVER CAP 2 HH 5357 F41 Qw4 ROUNDPLASTICINSERTCAP AA 8014 F41 6 1 1 4 SQUARE END BUSHING AA 8203 F41 6 cRNGRETANR 00 00 0 2 HH 5423 F41 6 5 8 RING RETAINER HH 5422 F41 5 8 LD x 1 1 2 SPACER BUSHING 8149 41 amp 9 TENSION KNOB HH 5400 F41 PLASTIC BUMPER AA 8132 F41 3 4 X 6 LEG CURL BAND BAR C6254 E03 F41 3 4 X 9 ARM PRESS BAND BAR C6253 E03 F41 FLEX BAND EXTRA STRENGTH C6270 F31 F41 FLEX BAND 75 76 C6255 E03 F41 9 jmxeLUs20oDECAL 1SET _ DE 4270 F41 93 DE 4270 F41 E Oooo C5994 F41 F41 HARDWARE BAG PLASTICS C5995 F41 F41 WEIDER HEALTH and FITNESS PAGE 6 STEP 1 BASE FRAME ASSEMBLY C Begin by inserting 1 1 2 X 3 PLASTIC COVER CAPS 55 onto the ends of the base of the UPRIGHT 1 C Press 1 1 2 X PLASTIC COVER
7. E 2 TABLE OF CONTENTS Table of Contents 2 Important Safety Precautions 2 Introduction c ose ue ce xs Eco UR ee 3 Unit lllustration 3 Assembly Steps cob oa co S Eq YE EE EMEN 6 15 Maintenance Tips 3 Parts ES ps 4 5 Conditioning Guidelines 16 17 Ordering 18 Warranty is Aa SA AS SRS 19 IMPORTANT SAFETY PRECAUTIONS WARN ING To reduce the risk of serious injury read the important safety precautions before using this 1 Read all instructions this manual before using this equipment 2 Use this equipment only as described in this Owner s Guide 3 Inspect and tighten all parts each time this equipment is used Replace any worn parts immediately 4 Keep hands away from moving parts other than the designated handles 5 Check the tension of the linking cable and adjust out excessive slack if it occurs Do not overtighten as this cable does not need to be drum tight 6 Keep small children away from this equipment during use WARNING Before beginning this or any exercise program consult your physician This is especially important for Individuals over the age of 35 or persons with pre existing health problems Read all instructions before using Weider assumes no responsibility for personal inju
8. FLEX PLUS MODEL 2032 MODEL NO 2032 SERIAL NO Write the Seren in tne space above for reference SERIAL NUMBER DECAL WAIT READ THIS FIRST If you find this unit to have missing or defective parts please have ready the following information listed below before calling the 800 NUMBER The ASSEMBLY MANUAL MODEL NUMBER of this UNIT PART NAME or DESCRIPTION ORDERING NUMBER THE QUANTITY of each part that you need THE MODEL NUMBER of this unit Is found in the UPPER LEFT HAND or RIGHT HAND CORNER of this page The MODEL NUMBER is a series of FOUR or FIVE NUMBERS THE PART NAME or DESCRIPTION and the ORDERING NUMBER can be found on the PARTS LIST PAGE Cr OWNER S MANUAL MADE IN CANADA WEIDER is committed to providing you complete customer satisfaction If you have any questions concerning the assembly of this product or find damaged or missing parts we guarantee you direct assistance AVOID THE HASSLE OF CONTACTING THE STORE FOR PARTS OR RETURNING THE PRODUCT Call our CUSTOMER ASSISTANCE for assistance with parts and information by calling our toll free number 1 800 225 0653 Mon Fri 8 am 5 pm CST IMPORTANT Read all safety precautions and instructions in this manual carefully before using this equipment Save this manual for future reference WEIDER HEALTH AND FITNESS 21100 Erwin Street Woodland Hills Ca 91367 USA NEPOTUM E WEIDER HEALTH and ATNESS PAG
9. RM PRESS ARM 22 DETAIL B WEIDER HEALTH and RTNESS PAGE 14 ABOUT FLEX BAND RESISTANCE UNLIKE WEIGHT STACK SYSTEMS FLEX BAND SYSTEMS GIVE PROGRESSIVELY INCREASING RESISTANCE AT THE BEGINNING OF THE MOVEMENT THERE IS VERY LITTLE RESISTANCE BUT BUILDS TO THE MAXIMUM RESISTANCE OF THE SETTING AT THE END OF THE MOVEMENT ALSO BECAUSE OF STRETCHING AND AGING OF THE BANDS THEY MAY GENERALLY LOSE RESISTANCE OVER A PERIOD OF TIME WITH NORMAL USE AND CARE YOUR BANDS WILL LAST A LONG TIME HOWEVER CARE SHOULD BE TAKEN TO NOT MISUSE OR OVER STRETCH THEM HOW TO USE EACH EXERCISE STATION THERE ARE THREE POSITIONS FOR USING THE ARM PRESS THESE POSITIONS ARE ARM PRESS SEATED MILITARY PRESS AND LAT PULL DOWNS ARM PRESS STATIONS First cap each end of the 3 4 X 9 ARM PRESS BAND BAR 74 with 3 4 ROUND PLASTIC INSERT CAPS 59 C Insert Bar into bottom hole position on the Main Frame POSITION A C Slide one EXTRA STRENGTH FLEX BAND 75 onto each end of Bar Secure each Band with LARGE SPRING CLIP 34 THIS IS THE ONLY PLACE ON YOUR UNIT WHERE THE EXTRA STRENGTH FLEX BANDS MAY BE USED C Select desired amount of resistance you wish to use and secure Band into position using 41 2 L PIN 46 and SMALL SPRING CLIP 33 MILITARY PRESS Position BAND BAR 74 into POSITION B to do all seated press exercises Bar position can be changed from one anchoring hole to another without having to remo
10. and SMALL SPRING CLIP 33 LEG EXTENSIONS To do Leg Extensions sit so that your legs are over the foot of the bench and the foam rollers are in the bend of the knees Position feet behind foam rollers and extend legs forward until straight If you are unable to straighten legs fully reduce resistance until it is possible As you build strength in your legs you can increase the resistance LEG CURLS Laying on your stomach position your body so that your knees are atop the Knee Rollers at the foot of the bench Hook Heels under Roller Pads at the end of Leg Curl Arm Bring Feet back over Leg as far as possible then slowly straighten Legs back to beginning position BICEPS CURLS amp ROWING Some additional exercises that can be performed with the Leg Curl Extension are seated Biceps Curls and Seated Rowing By removing the Foam Rollers from the Pad Bar at the end of the Leg Curl the Bar acts as a Curl Bar SEATED ROWING positioned forward the Bench reach forward grasp the Pad Pull back on Leg Curl to touch chest while keeping elbows extended and away from your body GENERAL EXERCISE NOTE As in any exercise program start out doing exercises at a resistance setting that you are comfortable with Do repetitive sets of exercises to condition your muscles before increasing the pounds of resistance Over the days and weeks gradually increase the number of reps sets and resistance as your musc
11. dress and the date of your purchase No charge replacement parts will not be sent without this information on file with our Parts Department 2 Parts may be ordered using the parts order card which is included with this product or by calling our product service number 1 800 225 0652 Before ordering parts by phone have ready the following information to expedite your order a Name of the product FLEX PLUS 2000 HOME GYM b Model number of product 2032 c Serial number of the product located on a decal on the frame See drawing on front cover for the location of this decal d Ordering number of part See Parts List page e Description of the part from the Parts List page f Country of manufacturer See cover The same information is required when placing your order by mail If you need parts or assistance do not return this product to the store simply contact Weider Customer Assistance at 1 800 225 0653 Monday Friday 8 a m 5 p m CST All parts and service inquiries should be directed to Weider Health amp Fitness Parts Service Department 900 West St John Street Olney Illinois 62450 WEIDER HEALTH and ATNESS PAGE 19 Weider Health and Fitness a California corporation warrants this item of equipment to be free from defects in material and or workmanship for a period of ONE YEAR from the date of the original purchase retail mail order or otherwise for use Weider also warrants the frame of this item of equi
12. gram you should keep your heart rate near the low end of your Training Zone Over the course of a few months gradually increase your heart rate until it reaches the high end of your Training Zone As your condition improves a greater workload will be required in order to raise your heart rate to your Training Zone 131 159 125 153 129 156 124 150 40 132 161 The easiest way to measure your heart rate is to stop exercising and place two fingers on your wrist where you feel a pulse Carefully take a six second heart beat count A six second count is used because your heart rate will drop rapidly after you stop exercising Add a 0 to the result to find your heart rate Compare your heart rate to your Training Zone If your heart rate is too low increase your level of exertion If your heart rate is too high decrease your level of exertion WORKOUT PATTERN Each workout should consist of 5 basic parts 1 AT REST 2 WARMING UP 3 TRAINING ZONE EXERCISE 4 COOLING DOWN 5 AT REST Warming up is an important part of every workout Warming up prepares the body for more strenuous exercise by increasing circulation delivering more oxygen to the muscles and raising the body temperature This can be done by stretching for 5 10 minutes prior to exercising After warming up begin exercising at a low intensity level for a few minutes Then increase the intensity to raise your heart rate to your Training Zone for a period
13. of 20 30 minutes Cooling down after vigorous exercise is important in aiding circulation and preventing soreness 5 10 minutes of stretching or light exercise will allow the body to cool down WEIDER HEALTH and FITNESS PAGE 17 EXERCISE FREQUENCY To maintain or improve your condition you must workout 2 3 times per week following the pattern described above A day of rest between workouts is recommended After several months of exercise the number of workouts can be increased to 4 5 times per week The key toa successful program is REGULAR exercise SUGGESTED STRETCHES The following stretches provide a good warm up or cool down Move slowly as you stretch never bounce HAM STRING STRETCH Sit with one leg extended Bring the sole of the opp foot toward you resting it against the extended leg s inner thigh Stretch toward our toe as far as possible hold for 15 counts then relax Repeat hree times for both legs Stretches Hamstrings Lower Back and Croin INNER THIGH STRETCH Sit with the soles of your feet together and knees inting outward Pull your feet as close into the groin area as possible Hold for 15 counts then relax Repeat three times Stretches Quadriceps Hip Muscies TOE TOUCHES Standing with your knees bent slightly slowly bend forward from the hips Allow your back and shoulders to relax as you stretch down toward your toes Go as far as you can and hold for 15 counts then relax Repeat th
14. pment to be free from defects in material or workmanship for a period of FIVE YEARS from the date of original purchase In the event of a defect in material or workmanship during the warranty period Weider will repair or replace at its option the Equipment or frame under the conditions of this Warranty Weider will do so at its expense for the cost of labor and materials but not for mailing except as noted LIMITATIONS EXCLUSIONS AND OTHER RIGHTS Weider disclaims liability for any and all implied warranties except as set forth to the contrary herein Some states do not allow limitations on how long an implied warranty lasts so the above limitation may not apply to you Weider disclaims liability for indirect incidental or consequential damages This disclaimer applies during and after the warranty period Some states do not allow the exclusion or limitation of incidental or consequential damages so the above limitation or exclusion may not apply to you Weider is not responsible for damage to the Equipment caused by accident theft misuse abuse abnormal use or conditions neglect or modifications This Warranty gives you specific legal rights and you may also have other rights which vary from state to state CLAIM PROCEDURE If you discover a defect or malfunction during the period to which this Warranty applies you must follow this procedure Write to Parts Service Weider Health amp Fitness 900 West St John Street Olney
15. ree times Stretches Hamstrings Back of Knees Back QUADRICEPS STRETCH With one hand against a wall for balance reach behind you and pull up your foot Bring you heel as close to your buttocks as possible old for 15 counts Repeat Stretches Quadriceps Hip Muscles CALF ACHILLES STRETCH With one leg in front of the other and arms out lean against the wall Keep your back leg straight and back foot flat on the ground then bend the front leg and lean forward by moving your hips toward the wall Hold then repeat on the other side cause even further stretching of the Achilles tendons slightly bend back leg as well Stretches Calves Achilles Tendons and Ankles WEIDER HEALTH and RTNESS PAGE 18 ORDERING PARTS Weider is dedicated to insure that each product is manufactured to the highest standards and that this product reaches the customer in the best possible condition In the event that you find any problem in workmanship or missing parts please call our toll free product service number 1 800 225 0653 Weider provides replacement parts at no charge to the customer for one year if it is determined that the part was defective from the manufacturer or if any part is missing from the original un opened carton If it becomes necessary to order replacement parts the following action and information is required 1 Your Owner s 1 0 card must be returned to us to verify the product you have purchased your name ad
16. ry or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS Wa eee en aa ee rm Da etai MIR en ee NS E e eet Core Vidi hE quje ci don SIEM dh Sehen eer ipin a sepa WEIDER HEALTH and FITNESS PAGE 3 INTRODUCTION Thank you for choosing the Weider FLEX PLUS 2000 HOME GYM Your Home Gym is designed and engineered to give you many hours of aerobic conditioning This manual is provided to help you understand the simple assembly adjustments and use of the Home Gym In addition to assembly instructions it also contains conditioning guides maintenance tips and parts information Please take the time to read all the information contained in this manual and after assembly is completed keep it for future reference G STEPPER HANDLE BACK FLEX BANDS Lv STEPPER PEDALS QU LEFT SIDE ARMPRESS BUTTERFLY ARMS SEAT d C AEG JL LEG CURL E RIGHT SIDE ps FRONT ET MAINTENANCE TIPS Keeping your FLEX PLUS 2000 in good condition will help insure you many hours of safe enjoyable exercise Following an easy maintenance routine will prevent premature wear and unnecessary parts replacement 1 Check all fasteners nuts and bolts and caps to see that they are tight and fitted properly 2 Lubricate all moving parts frequently to keep handles and other parts moving smoothly and to eliminate squeaks and excessive noise Painted surfaces can be cleaned with
17. s it acts as an adhesive Cl To each end of the Arms press on one 3 X 5 3 4 FOAM ROLLER PAD 9 1 3 8 I D L Remove the BUTTERFLY ARM RESISTANCE SCALE DECALS 91 numbers from 15 TO 55 from the backing sheet and affix atop the Arms so that 55 is positioned in line with the resistance hole furthest away from the Upright WEIDER HEALTH and FITNESS PAGE 13 STEP 8 ARM PRESS ASSEMBLY ie Ce a bs 56 o 1 ps swrarwesun o 2 bs sw wvoNtockNuT s 1 104 mouwoPLAsmcmsERTCAe 2 L Assemble ARM PRESS ARM 22 into UPRIGHT 1 DO THIS TURN THE HANDLE BAR AT AN ANGLE SO THAT THE HANDLE BAR EXTENSION AND WELDED SPACER FIT INTO THE OPENING OF THE FRAME ONCE INSIDE THE FRAME TUBE TWIST THE HANDLE BAR BACK INTO A STRAIGHT ALIGNMENT SEE DETAIL Bolt the Handle Bar into position using 5 16 X 3 HEX HEAD BOLT 25 5 16 FLAT WASHERS 35 and 5 16 NYLON LOCK NUT 36 36 n i DETAIL A O Press 1 1 4 ROUND PLASTIC INSERT CAPS 63 into ends of Handle Bar L Wipe liquid dish detergent over surface of Handle Bar Q 70 ends and press 1 X 5 FOAM GAIPS 23 Assemble PLASTIC BUMPER 70 to bottom side of Long Slot in UPRIGHT 1 where it comes in contact with the ARM PRESS ARM 22 SEE DETAIL B FOR BEST RESULTS GLUE THE PLASTIC BUMPER INTO PLACE 1 C Postion the ARM PRESS RESISTANCE SCALE DECAL 95 on top side of A
18. ular endurance increases WEIDER HEALTH and ATNESS PAGE 16 CONDITIONING GUIDELINES The following guidelines will help you to plan and regulate your personal fitness program Remember that adequate rest and good nutrition are also essential to the success of any fitness program BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM CONSULT YOUR PHYSICIAN EXERCISE INTENSITY To maximize the benefits from exercising your level of exertion must exceed mild demands while falling short of causing breathlessness and fatigue The proper level of exertion can be determined using the heart rate as a guide For effective aerobic exercise the heart rate must be maintained at a level between 70 and 85 of your maximum heart rate This is your Training Zone You can determine your Training Zone by consulting the table below Training Zones are listed for both conditioned and unconditioned persons according to age Use the column that is appropriate for you UNCONDITIONED TRAINING ZONE BEATS MIN CONDITIONED TRAINING ZONE BEATS MIN UNCONDITIONED TRAINING ZONE BEATS MIN CONDITIONED TRAINING ZONE BEATS MIN 122 149 121 147 133 162 127 155 132 160 126 153 135 164 130 158 125 151 119 145 134 162 129 156 123 150 118 144 127 155 75 122 147 117 142 K 120 146 115 140 as 118 144 114 139 During the first few weeks of your exercise pro
19. ve bands from Arm Press Arm by simply sliding pin completely out of Bands and Frame and re pinning in other location LAT PULL DOWNS C Move Band Bar to top POSITION for Pull Down Exercises POSITIONE FLEX BAND EXTRA STRENGTH 46 POSITION B 4 NOTE When using the Bands on other stations pin the ARM PRESS ARM 22 in the up position by using 6 L PIN 45 and SMALL SPRING CLIP 33 in the slot in the Frame and into and through one of the resistance holes in the Arm Press WEIDER HEALTH and FITNESS PAGE 15 PEC DECK EXERCISES insert Flex Bands posts on Pec Deck Crossbar of Main Frame Secure each Band to Post with a LARGE SPRING SLIP 34 C secure other end of FLEX BANDS 76 to BUTTERFLY ARM 8 using 3 1 4 L PIN 47 and SMALL SPRING SLIP 33 Again resistance be selected from 15 to 55 lbs per arm as per your choice For proper conditioning you should always use the same amount of resistance on each arm when working both arms at once FLEX BAND REGULAR LEG EXTENSIONS amp CURLS C Into each end of the 3 4 X 6 LEG CURL BAND BAR 73 insert a 3 4 ROUND PLASTIC INSERT CAP 59 L Insert Band Bar into bar location holes in Front Leg of Backbone Assemble FLEX BANDS 76 onto each side of Bar and secure each with LARGE SPRING PIN 34 Attach other end of FLEX BANDS to desired resistance hole in LEG CURL 14 using a 4 1 2 L PIN 46
Download Pdf Manuals
Related Search