User`s guide
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CONGRATULATIONS!onchoosingyourhomegym.You'vetakenanimportantstepindeveloping
and sustaining an exercise program! Your home gym is a tremendously effective tool for achieving your
personal fitness goals. Regular use of your home gym can improve the quality of your life in so many
ways.
HEREAREJUSTAFEWOFTHEHEALTHBENEFITSOFEXERCISE:
• Improved Muscle Toneand Strength
• Increased Daily Energy Levels
• A Healthier Heart
• Weight Loss
Thekey to reaping these benefits is to develop an exercise habit, Yournew home gym will help you eliminate
obstacles that prevent you from exercising. Inclement weather and darkness won't interfere with your
workout when you use your home gym in the comfort of your home. This guide provides you with basic
information for using and enjoying your new machine.
LOCATIONOFTHEHOMEGYM
Place the home gym on a level surface. There should be J foot of
clearance behind the home gym, 3 feet on each side and 3 feet in front.
Do not place the home gym in any area that will block any vent or air
openings. The home gym should not be located outdoors.
3feet _ ,
Back
' 3 fear
Front
3 feet
SEATASSEMBLYPIN
gym: Failure
PROPERUSAGE
Make sure to follow the MAINTENANCEschedule in this manual. Stop your workout immediately if you feel pain,
faint, dizzy or are short of breath.
ALWAYSCONSULTYOURPHYSICIANBEFOREBEGINNINGANEXERCISEPROGRAM.
flOWOFTEN?(Frequencyof Workouts)
TheAmerican Heart Association recommends that you exercise at least 3 to 4 days per week to maintain fitness.
If you have other goals such as weight or fat loss, you will achieve your goal faster with more frequent exercise.
Whether it's 3 days or 6 days, remember that your ultimate goal should be to make exercise a fifetime habit.
Many people are successful staying with a fitness program if they set aside a specific time of day to exercise.
It doesn't matter whether it's in the morning before breakfast, during lunch hour or while watching the evening
news. What's more important is that it's a time that allows you to keep a schedule, and a time when you won't
be interrupted. Tobe successful with your fitness program, you have to make it a priority in your fife. So decide
on a time, puff out your day planner and pencil in your exercise times for the next month!
HOWLONG?(Durationof Workouts)
For aerobic exercise benefits, it's recommended that you exercise from between 24 and 60 minutes per session.
But start slowly and gradually increase your exercise times. If you've been sedentary during the past year, it may
be a good idea to keep your exercise times to as tittle as 5 minutes initially, Yourbody will need time to adjust
to the new activity, If your goal is weight loss, a longer exercise session at lower intensities has been found to
be most effective.
HOWHARD?(Intensityof Workouts)
How hard you workout is also determined byyour goals. If you use your home gym to prepare for a 5tf run, you will
probably work out at a higher intensity than if your goal is general fitness. Regardless of your long term goals,
always begin an exercise program at low intensity, Aerobic exercise does not have to be painful to be beneficial!
Thereare two ways to measure your exercise intensity, Thefirst is by monitoring your heart rate, and the second
is by evaluating your perceived exertion level (this is simpler than it sounds!).
PERCEIVEDEXERTIONLEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, ifyou
are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb
is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath it's time to slow down.
Always be aware of these warning signs of overexertion.
GENERALSTRENGTHTRAININGGUIDELINES
• It is recommended thatyou perform at least 10q5 minutes of cardiovascular exercise before beginningyour
strength routine in order to warm the muscles, increase the heart rate, and prepare your body for strength
training.
• Always raise and lower the weight in a smooth, slow, and controflefl motion.
• Trynot to holdyour breath during strength training exercises. It is recommended thatyou exhale as you raise
the weight and inhale as you lower the weight.
• It is recommended that each muscle group be allowed to rest 48 hours between strength training.
• Complete each strength routine with a few simple stretches to maintain flexibility, and aflow your body to
cool-down after your session.
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12/28/07 10:16:46 AM