Weider 420 Instruction Manual - Page 7
Exercise Guidelines
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EXERCISE GUIDELINES THE 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: • 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 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 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 Cross training is an efficient way to get a complete and well-balanced fitness program. An 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 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 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, 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. 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 page 15 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. 14 2. Orient the Crossbar (3) as shown. Attach the Crossbar to the left Upright Base (7) with four M10 x 80mm Bolts (35), two Joint Plates (20), and four M10 Nylon Locknuts (19). Do not tighten the Nylon Locknuts yet. Note: If the Upright (not shown) has been preassembled, lift it out of the way of the bolts going through the Upright Base. Attach the Crossbar to the right Upright Base (not shown) in the same manner. 2 3 35 20 19 7 20 19 3. Press the Foot Plate (44) onto the bottom of the 3 Front Leg (8). Press a 50mm Square Inner Cap (40) halfway into the top of the Front Leg. Attach the Front Leg (8) to the Bench Frame (2) with two M10 x 67mm Bolts (18), the Support Plate (14), and two M10 Nylon Locknuts (19). Do not tighten the Nylon Locknuts yet. 40 18 14 2 19 18 8 4. Lubricate an M10 x 75mm Bolt (51). Attach the Bench Frame (2) to the upper set of holes in the bracket on the Crossbar (3) with the Bolt, two M10 Washers (24), and an M10 Nylon Locknut (19). Do not overtighten the Nylon Locknut; the Bench Frame must be able to pivot easily. Insert the Ring Pin (43) into the lower set of holes in the bracket on the Crossbar (3). Tighten the M10 x 57mm Adjustment Knob (33) into the Crossbar and Bench Frame (2). Tighten the M10 Nylon Locknuts (19) used in steps 1-3. 5. Press three 45mm Square Inner Caps (21) into the Leg Lever (4). Slide the Weight Tube (41) through the Leg Lever (4) and secure it with an M8 x 57mm Bolt (39), two M8 Washers (38), a Small Spacer (37), and an M8 Nylon Locknut (13). Press a 25.4mm Round Inner Cap (23) into the indicated end of the Weight Tube (41). Press the 25.4mm Angled Cap (29) onto the other end of the Weight Tube. 44 4 Lubricate 51 33 Bracket 19 3 24 2 43 5 4 21 37 39 38 21 23 41 21 29 13 38 7