Weider Flex 110 User Manual - Page 9

8. LEG PRESS 9. ABDOMINALS SIT-UPS FITNESS AND ENDURANCE PROGRAM The first program illustrated is a 4 week program performed on alternate days (or 3 times a week). This course is designed to improve muscular endurance and coordination, cardiovascular condition, breathing ability and overall flexibility. If you have any doubts about your health or medical condition, are taking prescription drugs or are diabetic, pregnant or suffering any disability, you must consult your physician before beginning this program or any of the following programs. METHOD OF PERFORMANCE To improve general fitness, the most important factor is the pace of the workout. Over the next 4 weeks you should aim to cut your rest times between exercises to a minimum and use a faster speed for each repetition (e.i.: 12/ second to lift and 1/2 second to lower the weight) Perform 2 circuits of the previous 9 exercises, 15 repetitions each (note: 15 repetitions each side for alternate style exercises). Rest Intervals - week 1 - 30 seconds between exercises progressing to zero rest time in week 4. Exercising Pace - 2 seconds per full repetition in week 1 increasing to 1 second per repetition in week 4. Program Time - initially 2 circuits will take approx. 45 minutes, but will reduce to approximately 30 minutes by week 4. Resistance Selection - start with resistance that allows 15 repetitions in strict style. Increase as 15 reps becomes easier. BASIC BODY BUILDING PROGRAM The first program illustrated is ideally a 4 week program, performed 3 times a week on alternate days. As you become more advanced you should increase your workout frequency to 4 or even 6 days per week, but then it will be necessary to split the workouts and train only certain body parts each workout.