Assessments - 5, GPA: 4
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EXERCISE FREQUENCY To maintain or improve your condition, plan three workouts on the recumbent cycle each week. After a few months of regular exercise, you may complete up to five workouts each week if desired. Note: You may wish to use the recumbent cycle and the weight bench on alternating days. For example, plan aerobic workouts on Monday, Wednesday, and Friday, and plan weight training workouts on Tuesday, Thursday, and Saturday. Make sure to rest for at least one full day each week to give your body time to regenerate. CAUTION: It is very important to avoid overdoing it during the first few months of your exercise program, and to progress at your own pace. 19 WEIGHT BENCH EXERCISE GUIDELINES HOW T The backrest can be adjusted to any of four positions: the inclined (upright) position, the semi-inclined posi- tion, the flat position, and the declined position. T farthest forward position THE SEA pin. Pivot the backrest to the desired position, and then insert the pin into one of the holes in the rounded brackets and the corresponding hole in the seat car- riage (see the inset drawing). Note: When the backrest is in the declined position, the seat will also be declined. CAUTION: rest; doing so could cause the crosstrainer to tip, resulting in injury Backrest Seat Decline Flat Semi-inclined Brackets Inclined Pin STRENGTH TRAINING GUIDELINES The weight bench can be used for a variety of exercises designed to trim, tone, and strengthen the body. Please read these guidelines before using the weight bench. It is recommended that your strength training program include 3 workouts each week. Note: You may wish to use the weight bench and the recumbent cycle on alternating days. For example, plan weight training workouts on Tuesday, Thursday, and Saturday, and plan aerobic workouts on Monday, Wednesday, and Friday. Make sure to rest for at least one full day each week to give your body time to regenerate. CAUTION: It is very important to avoid overdoing it during the first few months of your exercise program, and to progress at your own pace. Begin each workout with five to eight minutes of stretching and light exercise to warm up. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. After warming up, perform a selection of weight training exercises. The chart on the backrest shows four exercises that can be performed. Consult a reputable book to find other exercises that can be performed using hand weights and a weight bench. To give balance to your workouts, vary the exercises from workout to workout. Begin with 1 set of 12 repetitions for each exercise. (A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions performed without a pause.) As your fitness level increases, perform 2 or 3 sets for each exercise. Always rest for at least 1 minute after each set. When you can complete 3 sets of 12 repetitions without difficulty, you may choose to use heavier weights. CAUTION: The crosstrainer includes three pairs of hand weights. Do not use other weights with the crosstrainer. Finish each workout with five to eight minutes of stretching to cool down. This will increase your flexibility and will help to prevent soreness. EXERCISE FORM For the best results, correct form is important. Maintaining proper form means moving through the full range of motion for each exercise, and moving only the appropriate parts of the body. Make sure to perform each exercise with a smooth, steady motion. Exhale as you exert yourself, and inhale as you return to the starting position; never hold your breath. STAYING MOTIVATED For motivation, try listening to music or watching television while you exercise. Use a calendar to keep a record of your workouts, and record key body measurements at the end of every month. Remember, the key to lasting results is to make exercise a regular and enjoyable part of your daily life. 20 21 Inspect and tighten all parts of the crosstrainer regularly. Replace any worn parts immediately. To clean the crosstrainer, use a damp cloth and a small amount of mild soap. Important: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight. BATTERY REPLACEMENT If the console display becomes dim, the batteries should be replaced; most console problems are the result of low batteries. Refer to assembly step 9 on page 7 for replacement instructions. Note: The console requires four “D” batteries. HOW TO LEVEL THE CROSSTRAINER After the crosstrainer has been moved to the location where it will be used, make sure that both ends of front stabilizer are touching the floor. If the crosstrainer rocks slightly during use, turn one or both of the leveling feet under the front stabilizer until the rocking motion is eliminated. HANDGRIP PULSE SENSOR TROUBLESHOOTING • Avoid moving your hands while using the handgrip pulse sensor. Excessive movement may interfere with heart rat...
Este manual também é adequado para os modelos :Formadores - 831.30682-1 (1.7 mb)
Formadores - 831.30682-1 (1.7 mb)
Formadores - 831.30682-1 (1.7 mb)
Formadores - 831.30682-1 (1.7 mb)