ProForm CROSSTRAINER Owner's Manual page 17

EXERCISE GUIDE
SAFETY
The CROSS "r_NERe1_6k;ol{ond l e_fng'ta-u_ it L0_:ep_'y ise_n_ol_i _iy'as wellas=h,_';o'_s_f,_I_ _,
CROSS TRAINERe, Re_mbe& fn&mfo_otion re'this owner'smanual and in the FITNESSJOURNAL is geaeral in _ ,_
nalure. F ormore reformation about exerase, consult yourphyslaan or obtain a roputaI01e book aboutexerase, ": _::. :
WARNING: Beforebeginning any exercise program, consultyour physician. This is esoe<iaIv |monrtant for aer-_ns
over the age of 35 or persons with pre-existing health problems.
THE FOUR BASIC TYPESOF EXERCISEPROGRAMS
STRENGTH
in order ta inc=:eas_ t he size and strength o| your n_uscles, _ mustsubject)h_r'mu=:les'_ above-normal wo_ds:' _
You must also progressively increase the intensity oFyour exerciseso _at your muscleswill ;:ontinueto'at/apt a'nd'-" _'
grow. Eachindividual _xercise can be tailored to the proper intensity level by chonging the Weight
se_ing, orfne_;_:
ber oFrepetitionsor setscompleted. The proper weight settingand numberso1: s ets and repetitions for each exerase_ ._
depends upon the individual user. Each workout should includeabout 6 to 10 different exercises.Select exercisesfor--
every major musclegroup, with empl_asls_ the areas that you want ta develop the most•To give balance and va_ety
to your workouts,vary the exercisesfr&'h_ork_t to workout:WARNING: If y0u'are uncler age-17, W0[_ouls;=k_u|d i
consistexclusivelyof lone exercises. Unsupervised workouts €onsls_ngeXC!US_velY of strength exerdse_re _t l'_:
ommended by exercise physiologists. • _
_=
TONING
To tone your muscles_ se!e d mc_Jerate'welght settings and increasethe number oFrepefitlon-s in each set.Work your
muscles by completing more repetitions rather than by using hlgh weight _.ettlngs.
LOSING WEIGHT
To loseweight, seted lowweight settings and increasethe nu.ml_rat re.petitions in each set_ Exercisin_lon the stepl::,er --_
wdl also help you to burn Calories and shed extra pounds.
CROSS TRAINING '
In the pur-suit o f a-(:ompleteand wel!-1:_16h_ fih_s__r_-r_n_;_ny h_n;e foGi_d th6f c_s;=training is the d_sW_. Th':_
CROSS TPJ_NERe ls ideOI for _r_ss trainir_'? B);€omblnlng* _ ;eight tro_nin_'_vithae=:oblc" _ercise, you _:on resh_"_r_J
strengthen ),our body, plus develop a stronger heart and lungs.
EXERCISEFORM
n order ta obtain the greatest benefils from exerasmg, It ,s essentialto mamtem proper form• h_mtammg proper ['c;r'm
means moving thra.ugh the [uUrange oFmotion for each exerase, and moving only the oppropnate partsof the-_._._
On pages 17 thr _ 24 oFth s owner's monua, ou wl find otagro hs show ng the carted form for..eqchexerase.:
ou9 . y ph p .. , .-_- _ -._-_,--=._.=
A descriptiono[ each exerase _solse pi'ovided, olongwttha list oF lee musclesaft•tied: ReFerto the mulleinS, m_5
occomoanv=ng FITNESSJOURNAL to find _e locationsoFthe mu_es..As you exert,s•, _ repetitions ,n each _s_
should bePe_rmed smoothly andw,_t Peus,ng. The ex_.r_on phase o f_.=.h repetition ,hould last o nly o_ h_If_
as long os the relurn phase. Rest for I minute offereach set IF)'ouore doing a to-hemce?clse, and 3 mlnu!es offer'each
set if you ore doing a strength exercise. Plan to SF_ndthe firsttwo weeks learning the proper |on'n for _ach exercise.