Handleiding Pro-form G880 (pagina 5 van 18) (Engels)

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EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS

MUSCLE BUILDING

To increase the size and strength of your muscles,

push them close to their maximum capacity. Your mus-

cles will continually adapt and grow as you progres-

sively increase the intensity of your exercise. You can

adjust the intensity level of an individual exercise in

two ways:

• by changing the amount of resistance used

• by changing the number of repetitions or sets per-

formed. (A“repetition” is one complete cycle of an

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

repetitions.)

The proper amount of resistance for each exercise

depends upon the individual user. You must gauge

your limits and select 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

You can tone your muscles by pushing them to a mod-

erate percentage of their capacity. Select a moderate

amount of resistance and increase the number of rep-

etitions 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 com-

pleting 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

Cross training is an ef

ficient way to get a complete and

well-balanced fitness program.

An example of a bal-

anced program is:

• Plan strength training workouts on Monday,

ednesday,and Friday.

•

Plan 20 to 30 minutes of aerobic exercise, such as

running on a treadmill or riding on an exercise cycle

or an elliptical exerciser

, on Tuesday and Thursday.

•

Rest from both strength training and aerobic exercise

for at least one full day each week to give your body

time to regenerate.

The combination of strength training and aerobic exer

cise will reshape and strengthen your body, plus devel-

op your heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

Determining the exact length of time for each workout,

as well as the number of repetitions or sets completed,

is an individual matter. It is important to avoid overdo-

ing it during the first few months of your exercise pro-

gram. You should progress at your own pace and be

sensitive to your body’s signals. If you experience pain

or dizziness at any time while exercising, stop immedi-

ately and begin cooling down. Find out what is wrong

before continuing. Remember that adequate rest and a

proper diet are important factors in any exercise pro-

gram.

WARMING UP

Begin each workout with 5 to 10 minutes of stretching

and light exercise to warm up. Warming up prepares

your body for more strenuous exercise by increasing

circulation, raising your body temperature and deliver-

ing more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis-

es. Select exercises for every major muscle group,

emphasizing areas that you want to develop most. To

give balance and variety to your workouts, vary the

exercises from session to session.

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.

EXERCISE FORM

Maintaining proper form is an essential part of an

fective exercise program.

This requires moving

through the full range of motion for each exercise, and

moving only the appropriate parts of the body

Exercising in an uncontrolled manner will leave you

feeling exhausted. On the exercise guide accompany

ing this manual you will find photographs showing the

correct form for several exercises, and a list of the

muscles af

fected. See the muscle chart on the next

page to find the names of the muscles.

The repetitions in each set should be performed

smoothly and without pausing.

The exertion stage of

each repetition should last about half as long as the

return stage. Proper breathing is important. Exhale

during the exertion stage of each repetition and inhale

during the return stroke. Never hold your breath.

Attach a Base Cap (47) to the Stabilizer (2) with

an M4 x 16mm Screw (107) and an M10 x 25mm

Screw (121). Attach another Base Cap to the

Stabilizer in the same manner.

Attach the Stabilizer (2) to the Bench Frame (1)

with two M10 x 92mm Carriage Bolts (111) and

two M10 Nylon Locknuts (97); and with two M10

x 68mm Bolts (1

13), two M10 W

ashers (99), and

two M10 Nylon Locknuts.

Do not tighten the

Locknuts yet.

2. Attach the Small Base Cap (13) to the Bench Leg

(3) with an M4 x 16mm Screw (107).

Attach the Bench Leg (3) to the Bench Frame (1)

with two M10 x 68mm Bolts (113), two M10

Washers (99), and two M10 Nylon Locknuts (97).

Tighten the four M10 Nylon Locknuts (97)

used in step 1.

Before beginning assembly, carefully read the

following information and instructions:

•

Assembly requires two people.

•

For help identifying small parts, use the PART

IDENTIFICATION CHART

• Tighten all parts as you assemble them, unless

instructed to do otherwise.

• As you assemble the weight bench, make sure all

parts are oriented as shown in the drawings.

• Place all parts in a cleared area and remove the

packing materials. Do not dispose of the packing

materials until assembly is completed.

The following tools (not included) are required

for assembly:

• two adjustable wrenches

• one rubber mallet

• one standard screwdriver

• one Phillips screwdriver

• lubricant, such as grease or petroleum jelly,

and soapy water

Assembly will be more convenient if you have a

socket set, a set of open-end or closed-end

wrenches, or a set of ratchet wrenches.

ake Things Easier for Yourself

his manual is designed to ensure that the

weight bench can be assembled successfully

by anyone. Most people find that by setting

aside plenty of time, assembly will go smoothly.

Before beginning, make sure you under-

stand the information in the box above.

Note: Some parts described in the assem-

bly steps may be pre-assembled.

ASSEMBLY

113

111

107

121

113

107

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