Weider 3000 Instruction Manual - Page 3

EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALISING YOUR EXERCISE PROGRAM 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: • by changing the amount of resistance used • 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 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 Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a balanced program is: • Plan strength training workouts on Monday, Wednesday, and Friday. • 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. • Rest 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. Determining the exact length of time for each workout, 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 program. 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. WORKING OUT Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group, emphasising 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. Exercising in an uncontrolled manner will leave you feeling exhausted. On the exercise guide accompanying this manual you will find photographs showing the correct form for several exercises, and a list of the muscles affected. Refer to the muscle chart on the next page to find the names of the muscles. 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. 22 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the weight system. 1. Read all instructions in this manual and all warnings on the weight system before using the weight system. Use the weight system only as described in this manual. 2. It is the responsibility of the owner to ensure that all users of the weight system are adequately informed of all precautions. 3. The weight system is intended for home use only. Do not use the weight system in any commercial, rental, or institutional setting. 4. Keep the weight system indoors, away from moisture and dust. Place the weight system on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is enough clearance around the weight system to mount, dismount, and use the weight system. 5. This weight system has an open weight stack; the weight stack must not be accessable from any point outside of the user's field of view. To prevent access to the weight stack, place the weight system in a corner or bay of a room, as shown in the drawing below. There must be no more than 1 meter (3 ft. 4 in.) of clearance between the weight system and the adjacent walls. Wall 6. Keep children under 12 and pets away from the weight system at all times. 7. Make sure all parts are properly tightened each time the weight system is used. Replace any worn parts immediately. 8. Always wear athletic shoes for foot protection while exercising. 9. Keep hands and feet away from moving parts. 10. The weight system is designed to support a maximum user weight of 135 kg (300 lbs.). 11. Always secure the weight stack with the lock pin and lock after exercising to prevent unauthorised use of the weight system (see LOCKING THE WEIGHT STACK on page 18). 12. Make sure that the cables remain on the pulleys at all times. If the cables bind as you are exercising, stop immediately and make sure that the cables are on the pulleys. 13. Always stand on the foot plate when performing an exercise that could cause the weight system to tip. 14. Never release the arms, leg lever, lat bar, or handle strap while weights are raised. The weights will fall with great force. 15. Always disconnect the lat bar from the weight system when performing an exercise that does not use the lat bar. 16. If you feel pain or dizziness while exercising, stop immediately and begin cooling down. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. Read all instructions before using. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 3