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Exercise
Intended Use
The intended commercial use of this machine is to aid exercise and improve general physical fitness.
Instructions
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. Start
your program conservatively. Choose weights you can easily lift in the first weeks. Always perform the full range
of motion unless you have an injury, then consult a professional trainer. Know the terms. A “repetition” (rep) is
defined 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 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 briefly 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). At the end of your workout, cool down in a similar way to your warm-up.
Page 8 of 14
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