General Exercise Guidelines; Training Suggestions - CYBEX Free Weight Owner's Service Manual

Cybex Free Weight Owner's Manual

3 - General Exercise Guidelines

Training Suggestions

Before you workout
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 5 - 10 minute cardio warm-up
followed by slow stretching (no bouncing) is recommended. Continue with a lighter set (50% of normal of
intended exercises. Proper breathing is very important. Exhale during muscle exertion, and inhale while
returning to the start position. Start your program conservatively. Choose weights you can easily lift in the
fi rst weeks. Always perform the full range of motion unless you have an injury, then consult a professional
trainer. Your Cybex dealer can help you fi nd one. Know the terms? A "repetition" (rep) is defi ned 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, do fewer
reps (6 - 8) with heavier weight. To fi rm your muscles and build endurance, do more reps. (12 - 15)
with lighter weight. Never "cheat" by shortening the range of motion, bouncing the weight, or shifting
your posture. This may allow you to lift more weight, but it is dangerous and less effective. Catch your
breath between sets, then continue. When "circuit training" move briskly to the next exercise; when
doing multiple sets on one exercise, rest 45 - 90 seconds before the next set. Work up to three sets per
exercise. When you can perform the desired reps and sets for any exercise, increase the weight by a
half or full plate.
Designing your workout
Circuit training is a good way to start. This involves doing one set per exercise, then moving to the next
exercise, pausing only briefl y between them (to keep your heart and breath rate up) until completing a
balanced "circuit" of 8 - 10 exercises for your entire body. Then repeat the circuit. After several weeks,
you can move into multiple sets (3 in a row) per exercise if you choose. For both of these, exercise the
complete body every other day, up to three times a week. Note: A full day's rest, plus proper nutrition and
hydration are required for optimum muscle-building or toning. Alternatively, work out half your body one
day (e.g., the upper body) and the other half the following day (e.g. the lower body). To reduce muscle
soreness, end each series of sets for a given muscle with a set of increased reps and lighter weights.
At the end of your workout, cool down in a similar way to your warm-up.
General
Exercise
Guidelines
Page 3-1