Pro-Form EDGE4001 Owner's Manual page 8

LUBRICATING THE BUTTERFLY ARMS AND PRESS ARM
The butterfly arms and press arm should be lubricated every six months with a petroleum-base grease.
To lubricate the butterfly arms; remove the hairpin cotter pins and slide the butterfly arms off of the
frame. Grease the bushings in the butterfly arms. Reattach the butterfly arms with the hairpin cotter
pins.
To lubricate the press arm, an adjustable wrench is required. Remove the bolt and Iockwasher from
the lower end of the moment arm. While supporting the press arm, remove the press arm axle.
Liberally grease the axle. Reattach the press arm to the moment arm as described in assembly step 5.
(See page 5)
8
EXERCISE GUIDELINES ....
WARNING: Before beglnnlng any exerclse program, consult wlth your physlclan. This Is espe-
clallv ImDortant for Indivlduals over the a__eof 35 or persons wlth pre-existing health problems.
WEIGHT TRAINING
This system offers a full selection of weight training exercises. Follow the guidelines below to outline
an exercise program to achieve the specific results you want. Your exercise program should include
three, 30-minute workouts each week, with at least one day of rest between workouts. Each workout
should include 6-10 different exercises. Select exercises for all major muscle groups, with emphasis
on the areas you want to develop most. To give variety and balance to your workouts, vary the
exercises from day to day.
To increase the size and strength of muscles, the muscles must be worked to capacity. Each exercise
should be tailored to the proper intensity level by changing the amount of weight used, or the number
of "repetitions" and "sets" performed. (A "repetition"is a single exercise movement, such as one sit-up.
A "set" is a number of repetitions performed continuously.)
Be careful not to overexert yourself. Begin and end everyworkout with 5-10 minutes of stretching or
light calisthenics. Rest for 30 seconds after each set, and 1 minute after each exercise. Concentrate
on learning the exercises correctly. Exhale as you exert yourself, and inhale as you relax. Never hold
your breath. Schedule your workouts for the time of day when your energy level is highest.
Wear clothing that is loose-fitting and allows unrestricted movement. Always wear shoes for foot
protection. For added motivation, keep a record of your workouts. List the dates, exercises performed,
weight used, and number of repetitions and sets completed. Record key body measurements every 4-
6 weeks. For successful results, proper nutrition and adequate rest are also essential. For more
information about exercise and diet, consult with your physician.