Weider 150 English Manual - Page 14

Exercise, Guidelines

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STORING THE WEIDER 150 WEIGHT BENCH The WEIDER 150 weight bench is designed so that you can store it in a compact, out-of-the-way position when you are not using it. To store the weight bench, first remove the Lat Bar (44) from the Cable (10). Then remove the Adjustment Tube (46) from the Uprights (39). Fold the Leg Lever (28) and Backrest (36) as shown. Slide the Bench Frame (33) in between the Uprights. The Stabilizer (32) should be on the outside as shown. 39 44 46 10 36 O O O 28 39 33 32 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS • Muscle Building In order to increase the size and strength of your muscles, you must push your muscles to a high percentage of their capacity. You must also progressively increase the intensity of your exercise so that your muscles will continually adapt and grow. Each individual exercise can be tailored to the proper intensity level by changing the amount of weight used, or the number of repetitions or sets performed. (A "repeti- • tion" is one complete cycle of an exercise, such%s one sit-up. A "set" is a series of repetitions performed consecutively.) The proper amount of weight for each exercise depends upon the individual user. It is up to you to gauge your limits. Select the amount of weight that you think is right for you. Begin with 3 sets of 8 repetitions for each exercise that 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 To tone your muscles, you must push your muscles to a moderate percentage of their capacity. Select a moderate 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 In the pursuit of a complete and well-balanced fitness program, many have found that cross training is the answer. We recommend that on Monday, Wednesday and Friday, you plan weight training workouts. On

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STORING
THE
WEIDER
150
WEIGHT
BENCH
The
WEIDER
150
weight
bench
is
designed
so
that
you
can
store
it
in
a
compact,
out-of-the-way
position
when
you
are
not
using
it.
To
store
the
weight
bench,
first
remove
the
Lat
Bar
(44)
from
the
Cable
(10).
Then
remove
the
Adjustment
Tube
(46)
from
the
Uprights
(39).
Fold
the
Leg
Lever
(28)
and
Backrest
(36)
as
shown.
Slide
the
Bench
Frame
(33)
in
between
the
Uprights.
The
Stabilizer
(32)
should
be
on
the
outside
as
shown.
39
44
46
O
O
10
28
O
36
39
33
32
EXERCISE
GUIDELINES
THE
FOUR
BASIC
TYPES
OF
WORKOUTS
•
Muscle
Building
In
order
to
increase
the
size
and
strength
of
your
muscles,
you
must
push
your
muscles
to
a
high
per-
centage
of
their
capacity.
You
must
also
progressively
increase
the
intensity
of
your
exercise
so
that
your
muscles
will
continually
adapt
and
grow.
Each
individ-
ual
exercise
can
be
tailored
to
the
proper
intensity
level
by
changing
the
amount
of
weight
used,
or
the
number
of
repetitions
or
sets
performed.
(A
"repeti-
•
tion"
is
one
complete
cycle
of
an
exercise,
such%s
one
sit-up.
A
"set"
is
a
series
of
repetitions
performed
consecutively.)
The
proper
amount
of
weight
for
each
exercise
depends
upon
the
individual
user.
It
is
up
to
you
to
gauge
your
limits.
Select
the
amount
of
weight
that
you
think
is
right
for
you.
Begin
with
3
sets
of
8
repeti-
tions
for
each
exercise
that
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
To
tone
your
muscles,
you
must
push
your
muscles
to
a
moderate
percentage
of
their
capacity.
Select
a
moderate
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
In
the
pursuit
of
a
complete
and
well-balanced
fitness
program,
many
have
found
that
cross
training
is
the
answer.
We
recommend
that
on
Monday,
Wednesday
and
Friday,
you
plan
weight
training
workouts.
On