Exercise Guide - ProForm 831.15934 Owner's Manual

EXERCISE GUIDE
SAFETY
The CROSS TRAINER e is a tool, and leamlng ta use it properly is essential for your safety'as well as the successof
your exercise program. Read this ownerls manual and the accompanying FITNESSJOURNAL carefully before using the
CROSS TP, AINER e. Remember, the information in this owner's manual and in the FITNESSJOURNAL is general in
nature. For more informofio., about exercise, consult your physician or obtain a reputable book about exercise.
WARNING: Before beginning any exercise program, consultyour physician. This is especially important for persons
over the age of 35 or parsons with pre-existing health problems.
THE FOUR BASIC TYPES OF EXERCISE PROGRAMS
STRENGTH
In order to increase the slze and strength of your muscles, you must
subi yourmuscles
to above-normal workloads.
You must also progressively increase the intensily of your exercise so that your muscles _ll continue to adapt and
grow. Each individual exercise con be tailored to the proper inteas_tylevel by changing the weight setting, or the num°
bet of repetitionsor sets completed. The proper weight setffngand numbers of setsand repelitions for each exercise
depends upon the individual user.
Each workout should include about 6 to 10 different exercises.Select exercises Forevery major muscle group, with
emphasis on the areas that you want to develop the most. To give balance and variety to your workout, vary the exer-
cises from workout to workout.
TONING
To tone your muscles,selectmoderate weight settingsand increase the number of repetitions in each s_t. Work your
muscles by completing more repetitions rather than by using high weight settings.
LOSING
WEIGHT
To lose weight, select low weight settings and increase the number of repetitionsin each set. Exercising on the stepper
will also help you to burn Calories and shed extra pounds.
CROSS TRAINING
In the pursuit of a complete and well-balanced fitness program, many have found that cross Ira_ning is the answer. The
CROSS TRAINER e is ideal for cross training. By combining weight traln_ngw_thaerobic exercise, you can reshape and
strengthenyour body, plus develop a stronger heart and lungs. ""
EXERCISEFORM
In order to obtain the greatest benefits Fromexercising, it is essential ta maintain proper Form.Maintaining proper Form
means moving through the Fu)lrange of motion Foreach exercise, and moving onb, the appropriate parts of the body.
On pages 17 through 24 of this owner's manual, you will Find photographs showing the correct form for each'exercise.
A descriptionof each exercise is also provided, along with a llst of the muscles offeO_. Refer to the muscle chorl inthe
Qccompenylnk, FITNESS JOURNAL to find the locations of the muscles. As you exercise, the repetitions _neach set
should be performed smoothly and without pauslng. The exertion phase of each repetition should lost
only about half
as long as the return phase. Rest For 1 minute between set_ ffyou ore doing a lone workout, and 3 m_nutesbetween
sets if you ore doing a strength workout. Plan to spend the first two weeks learning the proper FormForeach exercise.
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