EXERCISE GUIDE
SAFETY
TheCROSS"r_NERe1_6k;ol{ondle_fng'ta-u_itL0_:ep_'yise_n_ol_i _iy'as wellas=h,_';o'_s_f,_I__,
CROSSTRAINERe, Re_mbe& fn&mfo_otion re'this owner'smanual and in the FITNESSJOURNAL is geaeral in _ ,_
nalure.Formore reformationabout exerase,consultyourphyslaanorobtaina roputaI01ebook aboutexerase,":_::.:
WARNING: Beforebeginning any exercise program, consultyour physician.This is esoe<iaIv |monrtant for aer-_ns
over the age of 35 or personswith pre-existing healthproblems.
THE FOUR BASICTYPESOF EXERCISEPROGRAMS
STRENGTH
in order ta inc=:eas_the size and strengtho| your n_uscles,_ mustsubject)h_r'mu=:les'_ above-normal wo_ds:' _
You must also progressively increase the intensity oFyourexerciseso _at your muscleswill ;:ontinueto'at/apt a'nd'-" _'
grow. Eachindividual _xercise can be tailored to theproper intensitylevel bychonging the Weight se_ing,orfne_;_:
ber oFrepetitionsor setscompleted. The proper weightsettingand numberso1:setsand repetitionsfor each exerase_ ._
dependsupon the individual user. Each workout should includeabout 6 to 10 differentexercises.Selectexercisesfor--
every major musclegroup, with empl_asls_ the areas that youwant ta develop the most•To give balance and va_ety
toyourworkouts,vary the exercisesfr&'h_ork_t to workout:WARNING: If y0u'are unclerage-17, W0[_ouls;=k_u|d i
consistexclusivelyof lone exercises. Unsupervisedworkouts €onsls_ngeXC!US_velYof strengthexerdse_re _t l'_:
ommended by exercise physiologists. • _ _=
TONING
To toneyour muscles_se!ed mc_Jerate'welght settingsand increasethenumber oFrepefitlon-sin each set.Work your
musclesby completingmore repetitions rather than by usinghlghweight _.ettlngs.
LOSING WEIGHT
To loseweight, seted lowweight settings and increasethe nu.ml_rat re.petitionsin each set_Exercisin_lon the stepl::,er--_
wdl alsohelp you to burn Calories and shed extra pounds.
CROSS TRAINING '
In the pur-suitof a-(:ompleteand wel!-1:_16h_ fih_s__r_-r_n_;_ny h_n;e foGi_dth6f c_s;=training is thed_sW_. Th':_
CROSSTPJ_NERe ls ideOIfor _r_ss trainir_'? B);€omblnlng*_;eight tro_nin_'_vithae=:oblc"_ercise, you _:onresh_"_r_J
strengthen),our body, plusdevelop a stronger heart and lungs.
EXERCISEFORM
n order ta obtain the greatestbenefils from exerasmg, It,sessentialto mamtem proper form• h_mtammg proper ['c;r'm
meansmovingthra.ugh the [uUrange oFmotion for each exerase, and moving only the oppropnate partsof the-_._._
On pages 17 thr _ 24 oFth sowner's monua, ou wl find otagro hs showng the carted form for..eqchexerase.:
ou9 . y ph p .. , .-_- _ -._-_,--=._.=
A descriptiono[ each exerase _solse pi'ovided, olongwttha list oFlee musclesaft•tied: ReFerto the mulleinS, m_5
occomoanv=ngFITNESSJOURNAL to find _e locationsoFthe mu_es..As you exert,s•, _ repetitions,n each _s_
shouldbePe_rmedsmoothlyandw,_t Peus,ng.Theex_.r_onphaseof_.=.hrepetition,houldlastonlyo_ h_If_
as long os the relurn phase. Restfor I minute offereach setIF)'ouore doing a to-hemce?clse,and 3 mlnu!es offer'each
set ifyou ore doing a strength exercise. Plan to SF_ndthe firsttwo weekslearning the proper |on'n for _ach exercise.
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