Weslo 300 Instruction Manual - Page 6

6

11

3.

Press a 1 1/2± Square Inner Cap (4) into each end of

the stabilizer on the Front Leg (37).

Attach the Bench Frame (8) to the bracket on the

Front Leg (37) with a 5/16± x 2 1/4± Bolt (1) and a

5/16± Nylon Locknut (7).

Do not overtighten the

Nylon Locknut; you must be able to pivot the

Front Leg.

Insert a 5/16± x 2± Carriage Bolt (33) through the

Bench Frame (8) and tighten a Locking Knob (34)

onto the Carriage Bolt. Insert a Small Locking Clip

(16) into the indicated hole.

33

37

16

7

1

4

34

4

8

3

4.

Attach the Bench Frame (8) to the bracket on the

crossbar of the °H±-Frame (5) with a 5/16± x 2 1/4±

Bolt (1) and a 5/16± Nylon Locknut (7).

Do not over-

tighten the Nylon Locknut; you must be able to

pivot the Bench Frame.

Insert a 5/16± x 2± Carriage Bolt (33) down through

the crossbar of the °H±-Frame (5) and the tab on the

Bench Frame (8). Tighten a Locking Knob (34) into

the Carriage Bolt.

Insert a Small Locking Clip (16) into the indicated hole.

1

16

8

Tab

7

5

33

34

4

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 inten-

sity 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 °repetition± is one complete cycle of an

exercise, such as one sit-up. A °set± is a series of

repetitions).

The proper amount of weight for each exercise obvi-

ously 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 repeti-

tions 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 fit-

ness 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 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.

The combination of weight training and aerobic exer-

cise will reshape and strengthen your body plus

develop your heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

Specifying the exact length of time for each workout,

as well as the number of repetitions or sets for each

exercise, is a highly individual matter. It is very impor-

tant 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 body²s sig-

nals. 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 deliver-

ing more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis-

es. Select exercises for every major muscle group

with emphasis on the areas that you want to develop

the most. To give balance and variety to your work-

outs, 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

You will gain the greatest benefits from exercising by

maintaining proper form. 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. Refer to the muscle chart on the

next page to find the locations 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.

Exercise Guidelines

5.

Attach the Left Barbell Hook (14) to the left side of

the °H±-Frame (5) with a 5/16± Nylon Locknut (7).

Attach the Right Barbell Hook (38) to the right side

with a 5/16± Nylon Locknut (7).

5

Upright

38

7

14

5

Weslo 300 Instruction Manual - Page 6

Exercise Guidelines

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