Manual Pro-form 764HR - PFEVEX6104 (page 20 of 24) (English)

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WEIGHT BENCH EXERCISE GUIDELINES

HOW TO ADJUST THE BACKREST

The backrest can be adjusted to any of four positions:

the inclined (upright) position, the semi-inclined posi-

tion, the flat position, and the declined position.

To adjust the backrest, first adjust the seat to the

farthest forward position

(see HOW TO ADJUST

THE SEATon page 8). Next, pull out the adjustment

pin. Pivot the backrest to the desired position, and

then insert the pin into one of the holes in the rounded

brackets and the corresponding hole in the seat car-

riage (see the inset drawing). Note:When the backrest

is in the declined position, the seat will also be declined.

CAUTION: Never sit on the backrest; doing so

could cause the crosstrainer to tip, resulting in

injury.

STRENGTH TRAINING GUIDELINES

The weight bench can be used for a variety of exercis-

es designed to trim, tone, and strengthen the body.

Please read these guidelines before using the weight

bench.

It is recommended that your strength training program

include 3 workouts each week. Note:

You may wish to

use the weight bench and the recumbent cycle on

alternating days. For example, plan weight training

workouts on Tuesday, Thursday, and Saturday, and

lan aerobic workouts on Monday, Wednesday, and

Friday. Make sure to rest for at least one full day each

week to give your body time to regenerate. CAUTION:

It is very important to avoid overdoing it during the

first few months of your exercise program, and to

progress at your own pace.

Begin each workout with five to eight minutes of

stretching and light exercise to warm up. Aproper

warm-up increases your body temperature, heart rate,

and circulation in preparation for exercise.

After warming up, perform a selection of weight train-

ing exercises. The chart on the backrest shows four

exercises that can be performed. Consult a reputable

book to find other exercises that can be performed

using hand weights and a weight bench. To give bal-

ance to your workouts, vary the exercises from work-

out to workout. Begin with 1 set of 12 repetitions for

each exercise. (A“repetition” is one complete cycle of

an exercise, such as one sit-up. A“set” is a series of

repetitions performed without a pause.) As your fitness

level increases, perform 2 or 3 sets for each exercise.

Always rest for at least 1 minute after each set. When

you can complete 3 sets of 12 repetitions without diffi-

culty, you may choose to use heavier weights.

CAUTION: The crosstrainer includes three pairs of

hand weights. Do not use other weights with the

crosstrainer.

Finish each workout with five to eight minutes of

stretching to cool down. This will increase your flexibility

and will help to prevent soreness.

EXERCISE FORM

For the best results, correct form is important.

Maintaining proper form means moving through the full

range of motion for each exercise, and moving only

the appropriate parts of the body. Make sure to per-

form each exercise with a smooth, steady motion.

Exhale as you exert yourself, and inhale as you return

to the starting position; never hold your breath.

STA

YING MOTIV

TED

For motivation, try listening to music or watching tele

vision whilst you exercise. Use a calendar to keep a

record of your workouts, and record key body mea

surements at the end of every month. Remember, the

key to lasting results is to make exercise a regular and

enjoyable part of your daily life.

WARNING:Before beginning any

exercise program, consult your physician.

This is especially important for persons over

the age of 35 or persons with pre-existing

health problems.

Backrest

Seat

Decline

Flat

Semi-inclined

Brackets

Inclined

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Pro-form 764HR - PFEVEX6104 Manual

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