Exercise; General Exercise Information - Hammer Strength HDW-SQST Owner's Manual

4. Exercise

General Exercise Information

Intended Use
The intended commercial use of this machine is to aid exercise and improve general physical fitness. Multiple
exercises can be performed using this product. It is the responsibility of the owner to ensure exercisers understand
general use and only perform recommended exercises that do not compromise the stability of the product or put the
user as risk.
Prior to Exercise
Prior to starting a training program, get a complete physical exam to make sure your physician agrees that you
are ready. Always warm-up your muscles before a workout. A cardio warm-up followed by stretching is typically
recommended.
Start Your Program Conservatively
Choose weights you can easily lift in the first several weeks. Typically, a full range of motion is recommended, but
consult a qualified professional if you have questions about whether a full range of motion is appropriate for you due
to existing limitations, injury or discomfort. Injuries to health may result from incorrect or excessive training.
A "repetition" (rep) is defined as one complete movement through an exercise, returning to the start position. A "set"
is a continuous series of reps, usually between 6-15. During your workout the number of reps you perform in a set
depends on your goal. To build muscle and strength, often fewer reps (6 - 8) with heavier weight is recommended in
each set. To build endurance, more reps (12-15) with lighter weight is typically recommended.
At the end of your workout, cool down in a similar way to your warm-up.
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