Weider Flex 110 User Manual - Page 2

SAFETY RULES 1. Periodically check that all nuts, bolts and screws are fully tightened on your Home Gym. 2. Before use, always check the flex bands for signs of wear. Replace immediately. Never use your home gym if a band is damaged. 3. Keep clear of the flex bands and all moving parts when the machine is in use. 4. Always make sure the securing fitting is fully tightened when adjusting the flex bands. 5. Perform your exercises at a smooth moderate pace; never perform jerky or uncoordina- ted movements that may cause injury. 6. Always dress warmly and warm up thoroughly before starting your exercise program. Never exercise immediately before or up to 2 hours after a meal. HOW TO GET STARTED Here are some important definitions that are used in the following exercise courses: Repetition - A complete movement (up and down) of an exercise. (Abbreviated as "reps") Set - The completion of a number of consecutive repetitions (i.e., 1 set of 10 reps) Speed of Motion - The speed of movement during each repetition. Fast = 1 rep per second; medium = 1 rep per 2 seconds; slow = 1 rep per 4 seconds. Intensity - Defined as "how hard an exercise feels". Low intensity if easy exercise. High intensity requires a maximum effort. Frequency - The rest times between sets of exercises or workouts. SPECIAL FEATURE You can purchase additional flex hands in boxed sets of two to allow you to place 4 bands on the bench press arm and increase the maximum resistance to 220 lbs. You may also wish to have a pair of bands at each exercise station for extra convenience as this avoids having to move them around.