Exercise Guide; Safety; Strength; Toning - ProForm 831.159341 Owner's Manual

EXERCISE GUIDE
SAFETY
The CROSS TRAINER • is a tool, and leamlng lo use it properly is essentialfor your safety as well as the success oF
your exercise program. Read this owner's manual and the accompanying FITNESSJOURNAL carefully before usingthe
CROSS TRAINER e. Remember, the information in this owner's manual and in the FITNESSJOURNAL is general in
nature. For more information about exercise, consultyour physklan or obtain a reputable book about exercise.
WARNING: Before beginning any exercise program, consult your physlc;an. Th_s is especially important for persons
over the age of 35 or persons with pre-.exJsting health problems.
THE FOUR BASIC TYPES OF EXERCISEPROGRAMS
STRENGTH
In order to increase the size and strengthof your muscles, you mustsubjectyour muscles to abeve-normol worklouds.
You mustalso progressivelyincrease the intensityof your exercise so that your muscles will continue to adopt and
grow. Each individual exercise can be tailored to the proper intensitylevel by changing the weight setting, or the num-
ber of repetitionsor sets completed. The proper weight settingand numbers of setsand repetitions for each exercise
depends upon the individual user. Each workout shouldinclude about 6 to 10 different exercises.Select exercises for
every major muscle group, with emphasison the areas that you want to develop the mast. To give balance and variety
to your war'outs, vary the exercises from workout to workout. WARNING: If you are under age 17, workouts should
consistexclusively of lone exercises. Unsupervisedworkouts consisting exclusively of strength exercises are not rec-
ommended by exercise physlolnglsls.
TONING
To tone your muscles,select moderale,weight settings and increase the number of repetitionsin each set. Work your
musclesby completing more repetitions rather thon by using high weight seltings.
LOSING WEIGHT
To lose weight, select low weight selfings and increase the number of repetitionsin
_.h
set. Exercising on the slopper
will also help you to bum Calories and shed extra pounds.
CROSS TRAINING
In the pursuitof a €omplelo and well-balanced fitnessprogram, many have found that crass training is the answer. The
• CROSS TRAINER e is ideal for crosstraining. By combining weight training with aerobic exercise, you con reshape and
strengthenyour body, plusdevelop a strongerheart and lungs.
EXERCISEFORM
In order to
obtoin the
9realest benefits from exercising, it is essential to maintain proper form. Molntolnlng proper form
means moving through the full range of motion for each exercise, and moving only 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 llstof the muscles affected. Refer to 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 exert;on phase of each repetition should last only about half
as long as the return phase. Restfor 1 minule after each set if you ore doing o tone exercise, and 3 minutes a_r each
set iFyou are doing a strength exercise. Plan to spendthe first two weeks learning the proper form for each exercise.
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