Weider Pro 350se English Manual - Page 11

USING THE BARBELL HOOKS 19 To change weights while the Barbell (44) is on the Weight Rests (19), secure the Barbell with the Barbell Hooks (28, 30). To do this, flip the Barbell Hooks over the Barbell. This will reduce the possibility of the Barbell tipping while 28 you are changing weights. ATTACHING WEIGHTS TO THE BARBELL Slide the same number of Large and Small Weights (48, 49) onto each end of the Barbell (44). Slide a Collar (47) onto each end of the Barbell. Slide the Collars and the Weights against the Barbell Sleeve (46). Firmly tighten the Set Screws (43). Make sure that the Weights cannot move back and forth on the Barbell. 30 44 44 46 43 48 49 47 Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS Muscle Building The only way to increase the size and strength of your muscles is to push them close to their maximum capacity. When you progressively increase the intensity of your exercise, your muscles will continually adapt and grow. You can tailor the individual exercise to the proper intensity level in two ways: ¥ by changing the amount of weight used ¥ by changing the number of repetitions or sets per- formed (A ÒrepetitionÓ is one complete cycle of an exercise, such as one sit-up. A ÒsetÓ is a series of repetitions). The proper amount of weight for each exercise obviously depends upon the individual user. You must gauge your limits and select the amount of weight 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 weight. Toning You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a mod- erate amount of weight 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 weight. Weight Loss To lose weight, use a low amount of weight 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 Many people desire a complete and well-balanced fitness program, and cross training is a very efficient way to accomplish this. One example of a balanced program is: ¥ Plan weight training workouts on Monday, Wednesday and Friday. ¥ Plan 20 to 30 minutes of aerobic exercise, such as cycling, running or swimming on Tuesday and Thursday. ¥ Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate. 11