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HOIST
WORKOUT MANUAL
®
To be successful in your exercise program, it is important to
develop an understanding of the basic principles of weight
training.
:: PLANNING FOR SUCCESS
Now that you have your Hoist Fitness System, it's only natural
that you want to get started immediately. And you should-but
not before determining a set of realistic goals and objectives for
yourself. Deciding on an exercise plan that's right for you prior to
starting will contribute significantly to your success.
Once you have your goals in mind, you need the appropriate
exercise program. The fitness professionals at Hoist have made
it easy by providing a guideline for creating your own weight
training program. Detailed instruction in performing each
exercise is also included. Please follow them carefully.
:: SPORTS TRAINING
Our Sports Training programs build strength and endurance,
allowing athletes to improve the skills important to their specific
sport.
:: INJURY REHABILITATION
Sports medicine experts recognize prescribed weight training as
an important part in the recovery of damaged joints and muscles.
Any injury rehabilitation should be under the close supervision of
a qualified physician.
:: DIET & EATING HABITS
The results of any workout program are greatly enhanced by
an appropriate diet plan. We strongly recommend consulting a
physician or visiting your local bookstore for more information on
diet and nutrition before beginning your exercise campaign. And
remember, for a well-toned "look", keep your fat intake at 20% or
less of your total daily calories. READ THE LABELS on what you
eat.
:: SETS & REPS
In weight training, the number of times you repeat the movement
of a specific exercise is known as a repetition, or rep. A set is a
fixed number of reps.
1
9990 Empire Street | San Diego, CA 92126 | 858.578.7676 | 800.548.5438 | hoistfitness.com
:: INTRODUCTION
:: GRADUAL PROGRESSION
The demands placed on your muscles and joints must progress
gradually. A gentle but steady course of action is essential for
lasting results. There are four ways you can steadily increase the
intensity of your workout:
l
l
l
l
:: MAKE IT A HABIT
Your body will respond to weight training and conditioning only
when you complete your workout on a regular basis. The Hoist
Fitness System will help you reach your goals-but only if you're
consistent in using it.
:: DESIGN A PROGRAM FOR YOU
You are the one that is going to have to do the work, so make
the program yours and not someone else's. Pick a time that
you feel the most comfortable with and use that time to do your
new workout. If your interests lie in weight loss and toning then
designing a muscle building workout would not be for you. Be
aware of the difference between a weight loss workout and one
which builds muscle.
:: CHOOSING THE MUSCLES TO WORK OUT WITH
To gain the most benefit out of your workout, it is necessary
to use muscles that complement each other. When using a
particular muscle you should use the supporting muscles as well.
The effects of this are twofold: 1) you will be able to increase your
muscular coordination, and 2) lift more weight safely. Example:
When using your chest muscles, you should also use your
shoulders and triceps as well.
:: INCREASE YOUR RESISTANCE PERIODICALLY
In order to keep improving your strength gains, you will need to
increase your resistance levels. Keep in mind that a little increase
:: FUNDAMENTALS
goes a long way. It is not necessary to increase your resistance
level by more than 5% at any given time. If you increase your
resistance levels, make sure that you can still go through the
entire range of motion and that your repetitions do not go down
below your desired number.
quality fitness equipment since 1977
Increase the resistance
Increase the number of repetitions
Increase the number of exercises performed within the same
time period
Increase the number of sets
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Summary of Contents for Hoist Fitness Fitness trainer
- Page 1 fitness equipment since 1977 HOIST WORKOUT MANUAL ® 9990 Empire Street | San Diego, CA 92126 | 858.578.7676 | 800.548.5438 | hoistfitness.com :: INTRODUCTION :: GRADUAL PROGRESSION The demands placed on your muscles and joints must progress To be successful in your exercise program, it is important to gradually.
- Page 2 Because your benefits much more energy to spend per muscle group and you will have are going to come from long term use of your HOIST FITNESS correctly changed your program. SYSTEM, it is important that you maintain your program. The...
- Page 3 quality fitness equipment since 1977 NOTES: Remember that a day off is just as important as a day of 4. Hold chest press handles at chest height, adjust seat if needed. working out. Make sure that you don’t work out a muscle that is 5.
- Page 4 quality strength training equipment since 1977 :: DECLINE PRESS 1. Adjust pec arms for comfortable pre-stretch. 1. Sit upright with your back supported by the back pad. 2. Rest forearms and elbows against roller pads. 2. Make sure the press handles are in the unlocked Position. 3.
- Page 5 quality fitness equipment since 1977 5. Pull handles forward, in and up until hands come together. 3. Pull handles forward and in until hands come together. 4. Slowly return to the starting position. 6. Slowly bring arms back to the starting position. :: PEC CROSSOVER 1.
- Page 6 quality strength training equipment since 1977 3. Lean back slightly pulling the bar down slowly until it touches :: SEATED MID ROW your upper chest area. 4. Slowly return the bar to the starting position. :: SEATED MID ROW 1. Sit facing the machine and adjust the pressing arm and back pad so that your chest is supported when the mid row handles are just beyond your reach.
- Page 7 quality fitness equipment since 1977 :: ONE ARM STANDING ROW strap handles to the lower pulley. 2. Adjust the upper roller pads to hit at the top of the thighs. 3. Straddle the seat, angle legs back slightly and lean against the roller pads.
- Page 8 quality strength training equipment since 1977 :: STANDING CURL 4. Hold the contracted position briefly then slowly lower handles back to starting position. Variations: 1. Use a narrow grip with palms facing each other. :: REVERSE CURL 1. Attach the strap handles to the lower pulley. 2.
- Page 9 quality fitness equipment since 1977 head and slowly extend your hands forward until your arms are fully extended. 4. Slowly return to the starting position. :: REVERSE TRICEPS PUSHDOWN 1. Stand facing the equipment. 2. Use the step to prop body up. 3.
- Page 10 quality strength training equipment since 1977 :: SHOULDER PRESS 4. Extend arm straight out slowly. Keep body straight throughout the movement. 5. Slowly bring arm back to the starting position. :: STANDING REAR DELT 1. Sit leaning forward at a 45° angle with your buttocks against the back pad.
- Page 11 quality fitness equipment since 1977 2. Stand facing the machine with legs spread comfortably apart. 3. Grip handles overhand with hands 6” to 8” apart. 4. Slowly rotate shoulders up and then back around in a circular motion. :: EXERCISE DESCRIPTIONS - LEGS EXERCISE MUSCLE GROUPS 1.
- Page 12 quality strength training equipment since 1977 1. Swing Rotating Assembly to down position. :: LEG PRESS 2. Adjust back pad so that knees are in line with center bolt of Cam. 3. Set leg extension arm to the lower set of holes in the range of motion cam.
- Page 13 quality fitness equipment since 1977 2. Keeping your feet flat on the floor bend at the knees. Do not :: INNER THIGH KICK go past 90 degrees. 3. Slowly return to the starting position. :: SEATED CALF RAISE :: CALF RAISE 1.
- Page 14 quality strength training equipment since 1977 4. Keeping your leg straight and in front of your body, move leg outward and upward as far as possible keeping your body straight. 5. Slowly return to the starting position. :: GLUTE KICK 1.
- Page 15 quality fitness equipment since 1977 :: SIDE BENDS :: BASKETBALL EXERCISE SETS REPS Leg Extension 8-10 Leg Curl 8-10 Calf Raise 15-20 Vertical Bench 8-10 Lat Pull down (front) 8-10 Shoulder Press 8-10 Bent Over Row 15-20 Preacher Curl 8-10 Triceps Extension 8-10 1.
- Page 16 quality strength training equipment since 1977 :: HOCKEY :: SWIMMING EXERCISE SETS REPS EXERCISE SETS REPS Glute Kick 15-20 Abdominal Crunch 20-30 Leg Extension 8-10 Side Bends 20-30 Leg Curl 8-10 Incline Press 8-10 Vertical Bench 8-10 Pec Crossover 8-10 Shoulder Press 8-10 Lat Pull down (front)
- Page 17 quality fitness equipment since 1977 :: WRESTLING EXERCISE SETS REPS Abdominal Crunch 20-30 Back Hyper 15-20 Side Bends 20-30 Leg Extension 8-10 Leg Curl 8-10 Calf Raise 15-20 Vertical Bench 10-12 Pectoral Fly 10-121 Lat Pull down (front) 8-10 Upright Row 8-10 Preacher Curl 8-10...