Exercise Guidelines - ProForm XP160 User Manual

ATTACHING WEIGHTS
To use the Leg Lever (6), slide the desired weight
(not included) onto the weight tube. Secure the
weight with the Spring Clip (35).

EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To increase the size and strength of your muscles, push
them close to their maximum capacity. Your muscles will
adapt and grow as you progressively increase the inten-
sity of your exercise. You can adjust the intensity level
of an individual exercise in two ways:
• by changing the amount of weight used
• by changing the number of repetitions or sets per-
formed. (A "repetition" is one complete cycle of an
exercise, such as one sit-up. A "set" is a series of rep-
etitions.)
The proper amount of weight for each exercise depends
upon the individual user. You must gauge your limits
and select the amount of weight that is right for you.
Begin with 3 sets of 8 repetitions for each exercise you
perform. Rest for 3 minutes after each set. When you
can complete 3 sets of 12 repetitions without difficulty,
increase the amount of weight.
Toning
You can tone your muscles by pushing them to a mod-
erate percentage of their capacity. Select a moderate
amount of weight and increase the number of repeti-
tions 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 weight.
Weight Loss
To lose weight, use a low amount of weight and
increase the number of repetitions in each set. Exercise
for 20 to 30 minutes, resting for a maximum of 30 sec-
onds between sets.
Cross Training
Cross training is an efficient way to get a complete and
well-balanced fitness program. An example of a bal-
anced program is:
Weight
Tube
35
• Plan strength training workouts on Monday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as
running on a treadmill or riding on an exercise cycle or
an elliptical exerciser, on Tuesday and Thursday.
• Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of strength training and aerobic exer-
cise will reshape and strengthen your body, plus devel-
op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout,
as well as the number of repetitions or sets completed,
is an individual matter. It is important to avoid overdoing
it during the first few months of your exercise program.
You should progress at your own pace and be sensitive
to your body's signals. If you experience pain or dizzi-
ness at any time while exercising, stop immediately and
begin cooling down. Find out what is wrong before con-
tinuing. Remember that adequate rest and a proper diet
are important factors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature and delivering
more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises.
Select exercises for every major muscle group, empha-
sizing areas that you want to develop most. To give bal-
ance and variety to your workouts, vary the exercises
from session to session.
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