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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 13 of 19
Big Iron 19061/19071 Combo Rack Part Number 19061-999-4 C
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