Weider Ultramax 1033 Owners Manual - Page 11

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VVI

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titNUll

The

WEIDER°

ULTRAMAX

1033

Weight

Bench

is

a

tool,

and

learning

to

use

it

properly

is

essential

for

your

safety

as

well

as

the

success

of

your

exercise

program.

Read

this

OWNER'S

MANUAL

carefully

before

beginning

your

exercise

program.

This

section

shows

various

exercises

that

can

be

per-

formed

using

the

weight

bench.

For

additional

exer-

cises,

refer

to

the

instructions

included

with

your

weight

set.

For

more

detailed

information

about

exer-

cise,

consult

your

physician

or

obtain

a

reputable

book

about

exercise.

WARNING:

Before

beginning

this

or

any

exercise

program,

consult

your

physician. This

is

especial-

ly

Important

for

persons

over

the

age

of

35

or

per-

sons

with

pre-existing

health

problems.

•

THE

FOUR

BASIC

TYPES

OF

WORKOUTS

Muscle

Building

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

chang-

.....

irlg

the

amount

of

weight

used,

or

the

number

of

rep-

etitions

or

sets

performed.

(A

"repetition"

is

one

cycle

of

an

exercise,

such

as

one

sit-up.

A

"set"

is

a

number

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.

select

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

Tuesday

and

Thursday,

plan

20

to

30

minutes

of

aero-

bic

exercise,

such

as

cycling,

running

or

swimming.

Rest

from

both

weight

training

and

aerobic

exercise

for

at

least

one

full

day

each

week

to

give

your

body

time

to

regenerate.

By

combining

weight

training

with

aerobic

exercise,

you

can

reshape

and

strengthen

your

body,

plus

develop

a

stronger

heart

and

lungs.

PERSONAUZING

YOUR

EXERCISE

PROGRAM

We

have

not

specified

an

exact

length

of

time

for

each

workout,

or

a

specific

number

of

repetitions

or

sets

for

each

exercise.

It

is

important

to

avoid

overdo-

ing

it

during

the

first

few

months

of

your

exercise

pro-

gram,

and

to

progress

at

your

own

pace.

WARNING:

If

you

experience

pain

or

dizziness

at

any

time

while

exercising,

stop

immediately

and

begin

,

to

cool

down.

Find

out

what

is

wrong

:

before

continuing.

-

WARMING

UP

Begin

each

workout

with

5

to

10

minutes

of

light

stretching

and

exercise

to

warm

up.

(See

page

13.)

Warming

up

prepares

your

body

for

exercise

by

increasing

circulation,

raising

your

body

temperature

and

delivering

more

oxygen

to

your_musdes.

WORKING

OUT

Each

workout

should

include

6

to

10

different

exercis-

es.

Select

exercises

for

every

major

muscle

group,

with

emphasis

on

the

areas

that

you

want

to

develop

the

most.

The

exercises

in

this

guide

are

arranged

according

to

major

muscle

groups

as

follows:

Chest

(exercises

1-3),

Arms

(exercises

4-7),

Shoulders

(exercises

8-11),

Back

(exercises

12-14),

Abdomen

(exercises

15-16)

and

Legs

(exercises

17-18).

To

give

balance

and

variety

to

your

workouts,

vary

the

exercises

from

workout

to

workout.

•

•

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.

11

Weider Ultramax 1033 Owners Manual - Page 11

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