Assembly & Manual
Contents
1. PRO POWER BENCH WITH 35KG WEIGHT Assembly amp Manual Please ensure that you read this manual carefully before attempting to assemble or use your new product and retain it for future reference TABLE OF CONTENTS BEFORE FON STAR EE 4 ABET een e ee 5 EXERGISE INFORMATION susi ei 6 12 ACCESSORY FITMENT EST un an 13 ACCESSORY PART LIST use 14 WARNING DECAL RACEMENT cece cece ee eeeeeeeneeeaeeeees 15 BENCH OVERVIEW 8 DIMENGION 0c cece eee eee eee aes 16 EXPLODED VIEN usura canta poison tes 17 A n o ee er eee eet 18 ASSEMBLE isaac cient 19 21 ADJUSTMENT S seriada idas copi dia 22 23 EXERCISE GUIDELINES raras 24 25 Before You Start Prepare the Work Area It is important that you assemble your product in a clean clear uncluttered area This will enable you to move around the product while you are fitting components and will reduce the possibility of injury during assembly Work with a Friend You may find it quicker safer and easier to assemble this product with the help of a friend as some of the components may be large heavy or awkward to handle alone Open the Carton Carefully open the carton that contains your product taking note of the warnings printed on the carton to ensure that the risk of injury is reduced Be aware of sharp staples that may be used to fasten the flaps as these may cause injury Be sure to open the carton the right way up as this will be the easiest and safe2. STEP 7 Attach the Backrest Tubes 5 to the Backrest 6 with four M6 x 38mm Screws 24 and four M6 Washers 21 Do not tighten the Screws yet STEP 8 Insert the Support Rod 7 through a set of holes in the Uprights 1 Rotate the Support Rod to the locked position with the locking hook wrapped around the Upright Attach the Backrest Tubes 5 to the welded Steel bar on the Frame 2 with the Bolt the Backrest Tubes must be able pivot easily Tighten the M6 x 38mm Screws 24 used in step 7 H e 1 a ei LAT dp ef 6 Lubricate e Lk BELLE AAA he i E A Le k Tr Br ba S a wf Ka Ke Sa F wa XA a Pig ae gt wf A i1 d BE eg Pr q VC Bi a a 1 N d F Eo 5 F S D Fa A PF Ee Ee d d d A E Pa Fi a Fa Fa d e Le Se Se A a ay A i u 8 Kb bw 1 nd nn ban bk an a n RK yal D s De E bw F n fa A aA 3 Ai A e bw e ie i ei lala D k Sr D Da Wien d ben en n D ve Locking Hook Steel bar 20 STEP 9 Attach the Seat 11 to the Frame 2 with four M6x 15mm Screws 23 STEP 10 A Insert the Inner Bar 36 into the Outer Bar 33 Bee and align the indicated holes Using a hammer Ss NY tap the two Roll Pins 34 into the holes until Holes Ga they are flush with the Outer Bar 21 ADJUSTMENTS The steps below explain how the weight bench can be adjusted See the accompanying exercise guide to see the correct
3. 1 Before assembling the weight bench make sure that you have read and understand the information on the previous pages For help identifying small parts see the PART IDENTIFICATION CHART Orient the Crossbar 3 so that the decal is in the position shown Attach the Crossbar to an Upright 1 with two M8 x 50mm Bolts 29 two M8 Washers 13 and two M8 Nylon Locknuts 14 Do not tighten the Locknuts yet Repeat this step with the other Upright 1 STEP 2 Attach the Front Leg 8 to the Stabilizer 12 with two M8 x 40mm Carriage Bolts 30 and two M8 Nylon Locknuts 14 Note The indents around the holes on one side of the Stabilizer must be on the bottom Do not tighten the Locknuts yet STEP 3 Attach the Front Leg 8 to the Frame 2 with two M8 x 40mm Bolts 32 four M8 Washers 13 and two M8 Nylon Locknuts 14 Do not tighten the Locknuts yet STEP 4 Attach the Frame 2 to the Crossbar 3 with twoM8 x 55mm Bolts 15 and two M8 Nylon Locknuts 14 Tighten the M8 Nylon Locknuts 14 used in steps 1 4 19 STEP 5 Lubricate the M10 x 60mm Bolt 26 with grease Attach the Leg Lever 4 to the Front Leg 8 with the Bolt and an M10 Nylon Locknut 27 Do not overtighten the Locknut the Leg Lever must be able to pivot easily STEP 6 Insert a Pad Tube 10 into a hole in the Leg Lever 4 Slide two Foam Pads 19 onto the Pad Tube Repeat this step with the other Pad Tube 10
4. The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last about half as long as the return stage Proper breathing is important Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath 25 bounce Ease into each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the resistance used and the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back
5. form for several exercises Make sure all parts are properly tightened each time the weight bench is used Replace any worn parts immediately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents 22 ADJUSTING THE BACKREST The Backrest 6 can be used in a declined position a level position or three inclined positions To use the Backrest in a declined position remove the Support Rod 7 and lay the Backrest on the Crossbar 3 To use the Backrest 6 in a level position or An inclined position insert the Support Rod 7 througha set of holes in the Uprights 1 Rotate the Support Rod to the locked position so the locking hook is wrapped around the Upright Rest the Backrest on the Support wy L e Locking Rod Hook ATTACHING WEIGHTS To use the Leg Lever 4 slide the desired weights onto the weight tube on the Leg Lever Do not place more than 50 pounds on the Leg Lever AA WARNING when using the Leg Lever 4 place a barbell with the same amount of weight on the weight rests to balance the bench ATTACHING WEIGHTS TO THE BARBELL Slide an equal amount of Weight 37 31 onto each end of the barbell Slide the two Spring Clips 35 against the Weights and tighten them fully A WARNING Always secure the Weights 37 31 on the barbell with the Spring Clips 35 Never use the barbell with more than 35 KG 23 EXERCISE GUIDELINES THE
6. of leg Gastrocnemius back of calf A B C D EE Se G H l J K L M N O P Q R S T U V W X d X Es Retailer ARG Retailer address 489 499 Avebury Boulevard axon Gate West Central Milton Keynes Bucks MK9 2NW
7. 37 Qty 4 Item 36 Sa Qty 1 S Item 12 Item 10 Item 3 Qty 1 Item 33 Item 5 Item 7 aty 1 Qty 2 Qty 1 WARNING DECAL PLACEMENT The decals shown here have been placed on The weight bench Keep hands and fingers clear of this area Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine Keep body clothing and hair free and clear of all moving arts Replace label if damaged illegible or removed For your benefit read this manual carefully before using the weight bench ASSEMBLED DIMENSIONS Height 46 9 in 119 cm Width 54 3in 138 cm Depth 59 4 in 151 cm Barbell Backrest Leg Lever Weight Tube TOOLS NEEDED Make Things Easier for Yourself This manual is designed to ensure that the weight bench can be assembled successfully by anyone Most people find that by setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the following information and instructions Assembly requires two people For help identifying small parts see the PART IDENTIFICATION CHART Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the weight bench make sure all parts are oriented as shown in the drawings Before reading further please look at the drawing below and familiarize yourself wi
8. FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles push them close to their maximum capacity Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways e by changing the amount of resistance used e by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions The proper amount of resistance for each exercise depends upon the individual user You must gauge your limits and select 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 You can tone your muscles by pushing them to a moderate percentage of their capacity Select a moderate amount of resistance and increase the number of repetitions in each set Complete as many sets of 15 to20 repetitions as possible without discomfort Rest for 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 fo
9. ach its norma resting level will also decrease Initially you may only be able to exercise for a few minutes each day Do not hesitate to breathe through your mouth should you need more oxygen Use the talk test If you cannot carry on a conversation while exercising you are working too hard However aerobic fitness will be gradually built up with regular exercise over the next six to eight weeks Do not be discouraged if it takes longer than this to begin to feel less lethargic everyone is different and some will achieve their targets quicker than others Work at your own comfortable pace and the results will come The better your aerobic fitness the harder you will have to work to stay in your target zone Exercising Information Warm Up A successful exercise programme consists of three parts Warm Up Aerobic Exercise and Coo Down Never start a training session without warming up Never finish one without cooling down correctly Perform between five and ten minutes of stretching before starting your workout fo prevent muscle strains pulls and cramps Aerobic Exercise Session Those new to exercise should exercise no more than every other day to start with As your fitness level increases increase this fo 2 in every 3 days When you are comfortable with your routine exercise for 6 days per week Always take af least one day off per week Exercising in your Target Zone To ensure that your heart is working in its exe
10. en s toy For your own safety always ensure that there is al least 1 Metre of free space in all directions around your product while you are exercising Regularly check to see that all nuts bolts and fittings are securely tightened Periodically checking all moving parts for obvious signs of wear or damage Clean only with a damp cloth do not use solvent cleaners If you are in any doubt do not use your product but contact CUSTOMER SUPPORT by any of the means listed on the apposite page Before use always ensure that your product is positioned on a solid flat surface If necessary use a rubber mat undemeath to reduce the possibility of slipping in use Always wear appropriate clothing and footwear such as training shoes when exercising Do not wear loose clothing that could become caught or trapped during exercise Storage and Use Your product is intended for use in clean dry conditions You should avoid storage in excessively cold or damp places as this may lead to corrosion and other related problems that are outside our control Weight Limit Your product is suitable for users weighing 242lbs 17 2 stone 110kg or less Each station has maximum weight limits as below Bench Press Flat Incline up to 200kg including user amp weights Leg Extension 35kg Squat Stands where fitted 50kg with 30kg on the Leg Extension to balance Maximum Training Weight The product is designed to support a maximum user weig
11. ensity and speed of repetitions is key to your success at this stage For intermediate exercise we recommend 3 4 sets of 8 exercises for the following reps on each of the Gym s training stations 15 REPS BENCH PRESS 10 REPS PEC DEC 15 REPS SHOULDER PRESS 15 REPS LEG CURLS 15 REPS LEG EXTENSIONS followed by ARM CURLS Your rest interval between each set of reps should be 1 minute You should perform 3 4 SETS of each exercise Your exercise pace should be MEDIUM to FAST This exercise programme should take you approximately 35 40 minutes Follow this exercise programme with 5 minutes of proper coo down exercises ADVANCED TRAINING This is an open ended programme ideally performed not more than 4 times during the week preferably on alternate days This suggested routine is specifically for advanced users or those that are familiar with exercise routines The programme is designed to increase muscle mass and build strength The increase in exercise intensity resistance levels and speed of repetitions is key to your on going Success For advanced training we recommend 4 sets of the 9 exercises for the following reps on each of the Gym s training stations However at this stage you may want to concentrate on specific body parts so as you are now fully familiar with the workings of your Gym you should be able to structure an exercise programme to suit your own individual needs Any specific advice should be s
12. ht of 110kg and a maximum total weight of 200kg Do not place more than 35kg including a barbell and weights on the weight rests Do not place more than 15kg on the leg extension weight support External Load Weight Plate The product is designed for regular weight plates of 25mm or 1 inch bore size and the maximum outer diameter less than 300mm When adding Weight plates to the weight support of leg extension secure weight plate with weight retainer clip Conformity This product conforms to BS EN 957 PARTS 1 and 2and 4 Class H HOME USE Class C It is NOT suitable for therapeutic purposes Exercising Information Beginning How you begin to exercise will vary from person to person If you have not exercised for a long period of time have been inactive for a while or are severely overweight you MUST start slowly increasing your exercise time gradually by perhaps only a few minutes for each session per week Combine a carefully structured nutritious diet with a simple but effective exercise routine and this can help make you fee better look better and will almost certainly enable you to enioy fife more Aerobic Fitness Aerobic exercise is simply defined as any sustained activity that increases the supply of oxygen to your muscles via the blood pumped by your heart With regular exercise your cardiovascular system will become stronger and more efficient Your recovery rate i e the time taken for your heart to re
13. ought through specialist books 20 REPS BENCH PRESS 15 REPS PEC DEC 15 REPS SHOULDER PRESS 15 REPS LEG CURLS 20 REPS LEG EXTENSIONS followed by ARM CURLS 15 REPS LEG PRESS 10 SLOW REPS 2 SETS SIT UPS Your rest interval between each set of reps should be 1 minute You should perform 4 SETS of each exercise Your exercise pace should be MEDIUM to FAST This exercise programme should take you approximately 40 50 minutes Follow this exercise programme with 5 minutes of proper coo down exercises ls Exercise Notes Use this space to record your own exercise routine results Assembly ACCESSORY FITMENT LIST The are all the accessories you will need to complete the assembly of your product The following accessories are supplied in a pack and should be checked before attempting assembly item 26 item 15 Item 29 M10x 60mm Bolt M8 x 55mm Bolt M8 x 50mm Bolt Qty 1 Qty 2 Qty 4 item 30 Item 24 M8 x 40mm Bolt M8 x 40mm Carriage Bolt M6 x 38mm Screw Qty 2 Qty 2 Qty 4 N gt Y Item 23 Item 27 Item 14 Item 13 M6 x 15mm Screw M10 Nylon Locknut M8 Nylon Locknut M8 Washer Qty 4 Qty 1 Qty 10 Qty 8 Item 21 Item 34 M6 Washer Qty 2 Qty 4 Assembly ACCESSORY PART LIST The are all the accessories you will need to complete the assembly of your product The following accessories are supplied in a pack and should be checked before attempting assembly Qty 1 y Item
14. ow your heart rate to return to normal Warm Up and Cool Down Exercises Hold each stretch for a minimum of ten seconds and then relax Repeat each stretch two or three limes Do this before your Aerobic Exercise session and also after you have finished Head Roll Rotate your head to the right for one count feeling a slight pull on the left side of your neck Next rotate your head back for one count stretching your chin Then rotate your head to the left for one count feeling a sight pull on the right side of your neck Lastly drop your head to your chest for one count Repeat 2 to 3 times Toe Touch Slowly bend forward from your waist letting your back and shoulders relax as you lower your trunk Gently stretch down as far as is comfortable and hold for 10 seconds Shoulder Lift Rotate and lift your right shoulder up towards your ear for one count Relax then repeat for the left shoulder Repeat 3 4 times Calf Achilles Stretch Turn towards the wall and place both hands on it support yourself with one leg while the other is placed behind you with the sole flat on the floor Bend the front leg and lean towards the wall keeping the rear leg straight so that the calf and Side Stretch Achilles tendon are stretched hold for 5 seconds Repeat with the other leg Open both arms to the side and gently lift them Repeat 2 3 times above your head Reach your right arm as high as you can for one count gently st
15. r a maximum of 30 seconds between sets WORKING OUT Each workout should include 6 to 10 different exercises Select exercises for every major muscle group emphasizing areas that you want to develop most To give balance and variety to your workouts vary the exercises from session to session Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program This requires moving through the full range of motion for each exercise and moving only the appropriate parts of the body 24 Cross Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a balanced program is e Plan strength training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an exercise cycle or an elliptical exerciser on Tuesday and Thursday eRest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exercise will reshape and strengthen your body plus develop your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each worko
16. rcise slowly 3 minutes Week 9 amp beyond Exercise 5 minutes at A Warm Up 5 10 Minutes soda Coo Dovin 5 Minutes Exercise 2 minutes at A Exercise slowly 1 minute Repeat entire cycle 2 or 3 limes This is only a suggested programme and may not sut every individuafs needs Exercising Information GETTING STARTED You will often read about terms referring to exercise that may be confusing Below are some of the definitions that are regularly used Repetition Commonly referred to as REPS This is a complete movement from star t to finish Set This is a complete number of consecutive repetitions i e 1 set of 10 reps Speed of Motion This is the relative speed of movement for each rep Fast is considered as 1 rep second Medium is 1 rep 2 seconds Slow is 1 rep 4 seconds Intensity How hard the exercise feels Low Intensity easy exercise High Intensity hard exercise TRAINING PROGRAMMES You will achieve fast results gaining a trimmer fitter body if you follow these general rules Exercise regularly do not skip workouts as consistency is the first key to success Do not be afraid perspire a little This is a sign that you are working your body hard enough to give fast results You will find hard exercise enjoyable Set yourself realistic goals Do not be over ambitious Plan your workouts to concentrate on specific body areas Start slowly and gradually increase the intensity rep
17. rcise target zone you need to be able to fake your pulse If you do not have a pulse monitor either from the product you are using or a proprietary independent unit you will need to locate the pulse in your carotid artery This is situated in the side of the neck and can be felt by using the index and middle fingers Simply count the number of beats you fee in 10 seconds and then multiply by six to get your pulse rate This should be taken before you start to exercise for easy reference People who have a greater aerobic fitness have a lower resting pulse level and will also be able fo exercise with a higher pulse level Target Zone To determine your target zone see the chart opposite If you are new to exercise and by definition unfit refer to the left column If you exercise regularly and have good aerobic fitness refer to the right column CONDITIONED TARGET ZONE B Beats per Minute USERS UNCONDITIONED AGE TARGET ZONE A Years Beats per Minute 20 24 25 29 30 34 35 39 40 44 45 49 50 54 55 59 60 and over 145 165 140 160 135 155 130 150 125 145 120 140 115 135 110 130 105 125 155 175 150 170 145 165 140 160 135 155 130 150 125 145 120 140 115 135 Exercising Information Cool Down To decrease fatigue and muscle soreness you should also cool down by walking at a slow relaxed pace for a minute or so to all
18. retching the muscles of the stomach and lower back Repeat the action with your left arm Repeat 3 4 times Inner Thigh Stretch Sit on the floor and pull your legs toward your groin the soles of your feet together Hold your back straight and lean forward over your feet Tighten the thigh muscles and hold for 5 seconds Release and repeat 3 4 times Hamstring Stretch Sit on the floor with your right leg extended and place your left foot flat against the right inner thigh Stretch forward toward the right foot and hold for 10 seconds Relax and then repeat with the left leg extended Repeat 2 3 times Exercising Information Basic Aerobic Training Programme For your basic Aerobic Exercise routine we suggest that you try the following Remember breathe correctly exercise af your own pace and do not over train as infury may result Week 1 amp 2 Exercise 4 minutes at i Warm Up 5 10 Minutes meee Coo Down 5 Minutes Geen 2 Sa at A ercise slowly 1 minute Week 3 amp 4 Exercise 5 minutes at Wi Warm Up 5 10 Minutes ari r Coo Down 5 Minutes ercise 3 minutes at Exercise slowly 2 minutes Week 5 amp 6 Exercise 6 minutes at Wi Warm Up 5 10 Minutes fest T minte Coo Down 5 Minutes Exercise 4 minutes at A Exercise slowly 3 minutes Week 7 amp 8 Exercise 5 minutes at i Warm Up 5 10 Minutes an a deeg d Coo Down 5 Minutes ercise lt minutes Exercise slowly 1 minute Exercise 4 minutes at A Exe
19. s and sets BEGINNERS PROGRAMME This is a short suggested programme which we suggest you use for no more than 3 weeks to be ideally performed every other day but certainly not more than 4 times during the week This suggested routine is specifically for beginners or those who have not exercised for a considerable time The programme is designed to provide general improvement in muscle tone strength flexibility and co ordination As a beginner you should start with no more than 2 sets of 6 exercises for the following reps on each of the Gyms training stations 10 REPS BENCH PRESS 5 REPS PEC DEC 10 REPS SHOULDER PRESS 10 REPS LEG EXTENSIONS followed by LEG CURLS Your rest interval between each set of reps should be 1 minute You should perform 2 SETS of each exercise Your exercise pace should be SLOW to MEDIUM This exercise programme should take you approximately 20 minutes Follow this exercise programme with 5 minutes of proper cool down exercises 10 Exercising Information INTERMEDIATE EXERCISE This is a slightly longer programme which we suggest you use for the next 6 8 weeks to be ideally performed not more than 5 times during the week This suggested routine is specifically for intermediate users or those that are familiar with exercise routines The programme is designed to increase muscle definition build strength aid flexibility and co ordination The increase in exercise int
20. st way to remove all the components Unpack the Components Carefully unpack each component checking against the parts list that you have all the necessary parts to complete the assembly of your product Please note that some of the parts may be pre fitted to major components so please check carefully before contacting our CUSTOMER SUPPORT team In any event please do not return the product to your retailer before contacting us first Before you undertake any programme of exercise that will increase cardiovascular activily please be sure fo consult with your doctor Frequent strenuous exercise should be approved by your doctor and proper use of your product is essential Please read this manual carefully before commencing assembly of your product or starting to exercise Please keep all children away from exercise products when in use Do not allow children to climb or play on them when they are not in use Parents and others in charge of the children should be aware of their responsibility because the natural play instinct and the fondness of experimenting of children can lead to situations and behavior for which the training equipment is not intended Ifchildren are allowed to use the equipment their mental and physical development and above all their temperament should be taken into account They should be controlled and instructed to the correct use of the equipment The equipment is under no circumstances suitable as a childr
21. th the parts that are labeled Weight Rests Weight Spring Clips Support Rod Upright e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Grease and the following tools not included may be required for assembly Two adjustable wrenches One hammer One standard screwdriver One Phillips screwdriver Assembly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches 3 16 EXPLODED VIEW ie PART LIST Pre assembled 1 Prwssoo1 pam el je oos Fame il e 24 Pruess wexsemmScren a n IO ei ne E ETE a ves 20 mme M8xsommBor mo some reis il no 90 PFMSa0 c0 genee 2 e o Lem term RourdinnerGap 6 Yes or PFMSa0 a 7 5Ka Wet 2 nw res emm sin zem Ieper PFM2240 23 M6 x 15mm Screw ERC 12 PFMS80 12 Stabilizer 1 No Se Den 34 we Pin S 14 14 PFMS80 16 M8 Nylon Locknut 10 No M8 14 PFMS80 16 M8 Nylon Locknut 10 No Locknut 10 No El en ee EI en ee EI Bar 15 PFMS80 17 M8 x 55mm Bolt PFMS80 37 5Kg Weight 4 No Fe Jorwe20018_ 25mm Romanian 1 ve 2 eros EE ES re Preseo 19 90mmSquareinmerCap 5 vws 0o o BEE EEE rie Prusso20 foma a w O T O AT Note indicates a non illustrated part Specifications are subject to change without notice 18 ASSEMBLY STEP
22. ut as well as the number of repetitions or sets completed is an individual matter It is important to avoid overdoing it during the first few months of your exercise pro gram You should progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop immediately and begin cooling down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important factors in any exercise program WARMING UP Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares your body for more strenuous exercise by increasing circulation raising your body temperature and delivering more oxygen to your muscles Rest for a short period of time after each set The ideal resting periods are e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning workout e Rest for 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move slowly as you stretch and do not Exercising in an uncontrolled manner will leave you feeling exhausted See the muscle chart below to find the names of the muscles
Download Pdf Manuals
Related Search