Weider Pro 230 Bench Canadian English Manual - Page 9

9

ADJUSTING THE BACKREST

The Backrest (7) can be used in a declined posi-

tion, a level position, or any of four inclined posi-

tions. To adjust the Backrest, first remove the

Locking Pin (21) from the Frame (1). Move the

Backrest to the desired position, and reinsert the

Locking Pin into the Frame and into an adjustment

hole in the Pivot Bracket (6).

7

21

6

1

Adjustment

Holes

ADJUSTMENT

WARNING:

Make sure that the

Locking Pin (21) is fully inserted into the

Frame (1) and the Pivot Bracket (6).

EXERCISE GUIDELINES

FOUR TYPES OF STRENGTH WORKOUTS

Note: A “repetition” is one complete cycle of an exer-

cise, such as one sit-up. A “set” is a series of repeti-

tions.

Muscle Building

—Work your muscles near their max-

imum capacity and progressively increase the intensity

of your exercise. Adjust the intensity level of an individ-

ual exercise as follows:

• Change the amount of resistance used.

• Change the number of repetitions or sets performed.

Use your own judgment to determine the amount of

resistance 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 resistance.

Toning

—Tone your muscles by working them to a

moderate percentage of their capacity. Select a mod-

erate amount of resistance 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 resistance.

Weight Loss

—To lose weight, use a low amount of

resistance 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

—Combine strength training and aero-

bic exercise by following this type of program:

• Strength workouts on Monday, Wednesday, and

Friday.

• 20 to 30 minutes of aerobic exercise on Tuesday

and Thursday.

• One full day of rest each week to give your body

time to regenerate.

WORKOUT GUIDELINES

Familiarize yourself with the equipment and learn the

proper form for each exercise. Use your own judgment

to determine the appropriate length of time for each

workout, and the numbers of repetitions and sets to

complete. Progress at your own pace and be sensitive

to your bodyʼs signals. Follow each strength workout

with at least one day of rest.

Warming Up

—Start with 5 to 10 minutes of stretching

and light exercise. A warm-up increases your body

temperature, heart rate, and circulation in preparation

for exercise.

Weider Pro 230 Bench Canadian English Manual - Page 9

Adjustment, Warning, Exercise Guidelines

Page 9 highlights