Owner`s manual

EXERCISE GUIDE
SAFETY
The CROSSTRAINER • isa tool, and learning to use it properly is essentialfor your safelyas well as thesuccessof
your exerciseprogram. Read this owner's manual and the accompanying FITNESSJOURNAL carefullybefore usingthe
CROSS TRAINER e. Remember,the information in thisowner's manual and in the FITNESSJOURNAL is general in
nature. Formore informationabout exercise,consultyour physicianor obtain a reputable book about exercise.
WARNING: Beforebeginning any exercise program, consultyour physician. Thisisespecially important for persons
over the age of 35 or personswith pre-existinghealthproblems.
THE FOUR BASICTYPESOF EXERCISEPROGRAMS
STRENGTH
In order to increase the size and slmngthof your muscles,you mustsubjectyour musclesto above-normal workloads.
You mustalso progressivelyincrease the intensityof your exerciseso that your muscleswill continueto adapt and
grow. Eachindividual exercisecon be tailored to the proper intensitylevelby changing the weight setting, or the num-
ber of repetitions or sets completed.The proper weight setting and numbersof sets and repetitionsfor each exercise
depends upon the individual user. Each workout shouldinclude about 6 to 10 different exercises. Selectexercises for
every major musclegroup, with emphasison the areas that you want to develop the mast. To give balance and variety
toyour workouts,vary the exercisesfrom workoutto workout. WARNING: If you are under age 17, workouts should
consistexclusivelyof tone exercises. Unsupervisedworkouts consistingexclusively of slrength exercisesare not rec-
ommoncledby exercise physiologists.
TONING
To tone your muscles,select moderate weight settingsand increase the number of repetitionsin each set. Work your
musclesby completing more repetitionsrather than by using highweight selfings.
LOSING WEIGHT
To loseweight, select low weight settings and increasethe numberof repetitionsin each set. Exercisingon thestepper
will also help you to bum Calories and shed extra pounds.
CROSS TRAINING
In the pursuitof a completeand well-bolanced illnessprogram, many have found that crossh'aining isthe answer.The
CROSS TRAINERe isideal for crosstraining. By combining weight training with aerobic exercise, you con reshapeand
strengthenyour body, plusdevelop a strongerheart and lungs.
EXERCISEFORM
In order to obtoin thegreotestbenefitsfrom exercising,it isessentialto maintoin proper form. Maintaining proper form
meansmoving through the fullrange of motion for each exercise, and movingonly the appropriate portsof the body.
On pages 17 through 24 of this owner's manual, you will find photographsshowing the correct form for each exercise.
A descriptionof each exerciseis also provided, along with a listof the muscles affected. Referto the muscle chart in the
accompanying FITNESSJOURNAL to find the locationsof the muscles.As you exercise, the repetitionsin each set
shouldbe performed smoothlyand without pausing.The exertionphase of each repetitionshouldlastonly about half
as longas the returnphase. Restfor 1 minute after each setif you are doing a tone exercise, and 3 minutesafter each
setif you are doing a sh'engthexercise.Planto spendthe firsttwoweeks learning the proper form for each exercise.
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