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Tunturi PL60 Home Gym Manual

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English
Important assembly
information
- Tools Required for Assembling the Bench: Two
Adjustable Wrenches and Allen Wrenches.
NOTE:
It is strongly recommended that this equipment is
assembled by two or more people to avoid possible
injury.
- Ensure Carriage Bolts are inserted through the
SQUARE holes on components that need to be
assembled. Attach washer only to end of the
Carriage Bolt.
- Use Allen Bolts or Hex Bolts inserted through the
ROUND hole on components that need to be
assembled.
- Always wait until all bolts are assembled onto the
bench before tightening the bolts. Do not tighten
each bolt right after it is installed
Fasten Nuts and Bolts
Securely tighten all Nuts and
Bolts after all
components have been
assembled in current and
previous steps.
NOTE: Do not over tighten
any component with pivoting function. Make sure all
pivoting components are able to move freely.
Do not tighten all Nuts and Bolts
in this step.
Operation notes
Exercise guidelines
Building Muscle and Gaining Weight
Unlike aerobic exercise, which emphasizes endurance
training, anaerobic exercise focuses on strength
training. A gradual weight gain can occur while building
the size and strength of muscles. While developing
muscle mass, your body adapts to the stress placed
upon it. You can modify your diet to include foods such
as meat, fish and vegetables.
These foods help muscles recover and replenish
important nutrients after a strenuous workout.
Muscle Strength and Endurance
To achieve the greatest benefit from exercise, it is
important to develop an exercise program that allows
you to work all of the major muscle groups equally.
To increase muscles strength; follow this principle:
Increasing resistance and maintaining the number of
repetitions of an exercise results in increased muscle
strength.
To tone your body, follow the principle: Decreasing
resistance plus increasing the number of repetitions of
an exercise results in increased body tone.
Once you feel comfortable with an exercise, you can
change the resistance, the number of repetitions, or the
speed at which you do the exercise. It is not necessary
to change all three variables. For example, let’s say that
you are training at 22kgs and performing the exercise
10 times in 3 minutes. When this becomes too easy,
you may decide to move up lifting 27kgs for the same
number of repetitions in the same amount of time.
Lifting more weights fewer times most often develops
muscle strength. To gain both muscle strength and
endurance, it is recommended that you perform each
exercise 15 to 20 reps per set.
Training Intensity
How hard you begin to train depends on your overall
level of fitness. The soreness you experienced can be
lessened by decreasing the load you place on your
muscles and by performing fewer sets. To avoid injury,
you should gradually work into an exercise program
and set the load to your individual fitness level. The
load should increase as your fitness level increases.
… 9 …


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