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***Please read all instructions carefully before using this
p
roduct***
SAFETY TIPS
Consult with your physician before engaging in any vigorous exercise. Know your heart rate
and/or pulse as well as your physician-recommended heart rate training zone. Proper medical
clearance is recommended for anyone beginning an exercise program especially if you are 35
yea
rs of age or older or suffer from
Warm-up before any exercise program with 8 minutes of aerobic-like activity followed by
•
stretching from head to toe.
Wear comfortable clothes that allow freedom of movement and a
•
Wear comfortable shoes made with good support and non-slip soles.
•
Breath naturally, never holding your breath during an exercise.
•
Perform exercises consistently w
•
Increase resistance by adding heavier weights. Decrease resistance by using lighter we
•
Always use a spotter for safety.
•
Avoid over-training. You should be able to carry on a conversation while exercising.
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After an exercise session. Cool down with slow stretching, cycling or walking.
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EXERCISE DEFINITIONS
Sets: A set is one complete routine of exercises. Complete 1-3 sets for each exercise.
Repetitions: (referred to as reps) are the number of times you perform an exercise in a ro
recommend beginning with 6 reps and increasing
Novice: start with one set of 8-12 reps. Once you can complete the entire set of 12 reps
consecutively, progress to the intermediate level.
Intermediate: complete 2 sets of 8-12 re
c
onsecutively. Progress to the advanced level.
Advanced: complete 3 sets
DISCLAIMER:
heart respiratory problems.
ith proper technique and pass through a full range of motion.
up to 12 reps as indicated below.
ps once you can complete two sets of 12 reps
of 12 reps
re not tight or restricting.
ights.
w. We
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