Using The Bodyshop - Weslo BODYSHOP 831.150490 User Manual

USING THE BODYSHOP
The BODYSHOP is a tool, and learning to use it prop-
erly is essential for the success of your exemise pro-
gram. Read this manual carefully before beginning
your exercise program. Remember, the information
in this section is general in nature--for detailed Infor-
mation about exemise, consult your physician or
obtain a reputable book about exercise.
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
In order to increase the size and strength of your
muscles, you must push your muscles to a high pep
centage of their capacity. You must also progressively
increase the intensity of your exercise so that your
muscles will continue to adapt and grow. Each individ-
ual exercise can be tailored to the proper intensity
level by changing the weight bands, or by changing
the number of repetitions or sets performed. (A'repe-
tition" is one complete cycle of an exercise, such as
one sit-up. A "set" is a sedas of repetitions performed
consecutively.)
The proper weight bands to use for each exercise
depends upon the individual user. It is up to you to
gauge your limits. Select the resistance level that you
think is right for you. Begin with 3 sets of 8 repetitions
for each exercise that you perform. Rest for 3 minutes
after each set. When you can complete 3 sets of 12
repetitions without difficulty, increase the resistance
level.
Toning
To tone your muscles, you must push your muscles to
a moderate percentage of their capacity. Select a
moderate resistance level and increase the number of
repetitions in each set. Complete as many sets of 15
to 20 repetitions as possible without discomfort. Rest
for 1 minute after each set. Work your muscles by
completing more sets rather than by using high
amounts of resistance.
Weight Loss
To lose weight, use a low level of resistance and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Cross Training
In the pursuit of a complete and well-balanced fitness
program, many have found that cress training Is the
answer. We recommend that on Monday, Wednesday
and Friday, you plan weight training workouts. On
Tuesday and Thursday, plan 20 to 30 minutes of aero-
bic exercise, suc.has cycling, runningor swimming.
Rest from both weight training and aerobic exercise
for at least one full day each week to give your body
time to regenerate. By combining weight training with
aerobic exercise, you can reshape and strengthen
your body, plus develop a stronger heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
We have not specified an exact length of time for
each workout, or a specific number of repetitions or
sets for each exercise. It is important to avoid overdo-
ing it during the first few months of your exercise pro-
gram, and to progress at your own pace.
Remember that adequate rest and a proper diet are
also important.
WARMING UP
Begin each workout with 5 to 10 minutes of light
stretching and exercise to warm up. Warming up pre-
pares your body for exercise by increasing circulation,
raising your body temperature and delivering more
oxygen to yourmuscles.
WORKING OUT
Using the BODYSHOP is an effective way to develop
your legs, lower back, and abdomen. This.section
details the seven exercises that you can perform
using the BODYSHOPo To give balance and vadety to
your workouts, your workout should also Include
other types of exercises that focus on your upper
body and arms.
Schedule your workouts for the time of day when your
energy level is the highest. Each workout should be
followed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
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