Exercise Form; Cooling Down; Staying Motivated; Muscle Chart - ProForm XP 160 User Manual

Schedub your workouts for the time of day when your
energy bveU is the highest, Each workout shouUd be foF
bwed by at bast one day of rest, Once you find the
schedub that is right for you, stick with it,
EXERCmSE FORM
Maintaining proper form usan essentiaU part of an effeco
tive exercise program, This requires moving through
the full range of motion for each exercise, and moving
onUythe appropriate parts of the body, Exercising in an
uncontrolled manner wHU have you feeling exhausted,
On the exercise guide accompanying this manuaU you
wHU find photographs showing the correct form for sev-
eraUexercises, and a Hstof the muscbs affected, Refer
to 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 duro
ing the exertion stage of each repetition and inhale duro
ing the return stroke, Never hold your breath,
Rest for a short period of time after each set, The ideal
resting periods are:
* Rest for three minutes after each set for a muscle
building workout,
* Rest for one minute after each set for a toning work-
out,
* Rest for 30 seconds after each set for a weight loss
workout,
Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning the proper
form for each exercise,
COOLING DOWN
End each workout with 5 to 10 minutes of stretching,
Include stretches for both your arms and legs, Move
slowly as you stretch and do not bounce, Ease into
each stretch gradually and go only as far as you can
without strain, Stretching at the end of each workout is
an effective way to increase flexibility,
STAYING MOTIVATED
For motivation, keep a record of each workout, List the
date, the exercises performed, the resistance used,
and the numbers of sets and repetitions completed,
Record your weight and key body measurements at the
end of every month, Remember, the key to achieving
the greatest results is to make exercise a regular and
enjoyable part of your everyday life,
R
S
T
W
MUSCLE CHART
A, Sternomastoid (neck)
B, Pectoralis Major (chest)
C, Biceps (front of arm)
D, Obliques (waist)
E, Brachioradials (forearm)
R Hip Flexors (upper thigh)
G, Abductor (outer thigh)
H, Quadriceps (front of thigh)
I, Sartorius (front of thigh)
J, Tibialis Anterior (front of calf)
K, Soleus (front of calf)
L, Anterior Deltoid (shoulder)
M, RectusAbdominus (stomach)
N, Adductor (inner thigh)
O, Trapezius (upper back)
P, Rhomboideus (upper back)
Q, Posterior Deltoid (shoulder)
R, Triceps (back of arm)
S, Latissimus Dorsi (mid back)
T, Spinae Erectors (lower back)
U, Gluteus Medius (hip)
V, Gluteus Maximus (buttocks)
W, Hamstring (back of leg)
X, Gastrocnemius (back of calf)
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