Healthstream HS1100RW ROWER User manual

HS1100RWROWER
Owner’sManual
Assembly
Usage
Parts
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CAUTION:Weightonthisproductshouldnotexceed120kgs.
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CAUTION:Exerciseofastrenuousnature,asiscustomarilydoneonthisequipment,
shouldnotbeundertakenwithoutfirstconsultingaphysician.Nospecifichealthclaimsaremade
orimpliedastheyrelatetotheequipment.Measurementsmadebytheequipmentarebelievedto
beaccurate,butonlythemeasurementsofyourphysicianshouldbereliedupon.
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IMPORTANT:Readallinstructionscarefullybeforeusingthisproduct.Retainthisowner’smanual
forfuturereference.
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1
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2■SafetyPrecautions
3‐7■
Pre‐assemblyCheck/
HardwarePackingList
5‐10■Assembly
11■
ExplodedDrawing
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12‐14■PartsList
15■ComputerInstructions
16■TroubleShooting
17‐21■TrainingGuidelines/Warmup
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TableofContents

2
SAFETYPRECAUTIONS
Thankyouforpurchasingourproduct.Eventhoughwegotogreateffortstoensurethequality
ofeachproductweproduce,occasionalerrorsand/oromissionsdooccur.Inanyeventshould
youfindthisproducttohaveeitheradefectiveoramissingpartpleasecontactusfora
replacement.
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Thisproducthasbeendesignedforhomeuseonly.Productliabilityandguaranteeconditions
willnotbeapplicabletoproductsbeingsubjectedtoprofessionaluseorproductsbeingused
inagymcenter.
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Thisexerciseequipmentwasdesignedandbuiltforoptimumsafety.However,certain
precautionsapplywheneveryouoperateapieceofexerciseequipment.Besuretoreadthe
entiremanualbeforeassemblyandoperationofthismachine.Also,pleasenotethefollowing
safetyprecautions:
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1. ReadtheOWNER’SOPERATINGMANUALandallaccompanyingliteratureandfollowit
carefullybeforeusingyouruprightcycle.
2. Ifdizziness,nausea,chestpains,oranyotherabnormalsymptomsareexperiencedwhile
usingthisequipment,STOPtheworkoutatonce.CONSULTAPHYSICIANMMEDIATELY.
3. Inspectyourexerciseequipmentpriortoexercisingtoensurethatallnutsandboltsare
fullytightenedbeforeeachuse.
4. Theuprightcyclemustberegularlycheckedforsignsofwearanddamage.Anypartfound
defectivemustbereplacedwithanewpartfromthemanufacturer.
5. Fitnessequipmentmustalwaysbeinstalledonaflatsurface,Itisrecommendedtousean
equipmentmattopreventtheunitfrommovingwhileitisbeingused,whichcould
possiblyscratchordamagethesurfaceofyourfloor.
6. Nochangesmustbemadewhichmightcompromisethesafetyoftheequipment.
7. Itisrecommendedtohaveaminimumof2’safeclearancearoundtheexerciseequipment
whileinuse.
8. Keepchildrenandpetsawayfromthisequipmentatalltimeswhileexercising.
9. Warmup5to10minutesbeforeeachworkoutandcooldown5to10minutesafterward.
Thisallowsyourheartratetograduallyincreaseanddecreaseandwillhelppreventyou
fromstrainingmuscles.
10.Neverholdyourbreathwhileexercising.Breathingshouldremainatanormalratein
conjunctionwiththelevelofexercisebeingperformed.
11.Alwayswearsuitableclothingandfootwearwhileexercising.Donotwearloosefitting
clothingthatcouldbecomeentangledwiththemovingpartsofyouruprightcycle.
12.Caremustbetakenwhenliftingormovingtheequipment,soasnottoinjureyourback.
Alwaysuseproperliftingtechniques.
13.Userweightshouldnotexceed250lbs.
14.Tiealllonghairback.
15.Removeallpersonaljewelrybeforeexercising.
16.Aftereating,allow1‐2hoursbeforeexercisingasthiswillhelptopreventmusclestrain.
17.Injuriesmayresultfromincorrectorexcessivetrainingandusingtheequipmentotherwise
thanasdirectedorrecommendedbyyourdoctor.
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WARNING:
BEFOREBEGINNINGANYEXERCISEPROGRAMCONSULTYOURPHYSICIAN.THISISESPECIALLY
IMPORTANTFORINDIVIDUALSOVERTHEAGEOF35ORPERSONSWITHPRE‐EXISTINGHEALTH
PROBLEMS.READALLINSTRUCTIONSBEFOREUSINGANYFITNESSEQUIPMENT.WEASSUME
NORESPONSIBILITYFORPEROSNALINJURYORPROPERTYDAMAGESUSTAINSBYOR
THROUGHTHEUSEOFTHISPRODUCT.
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3
PRE‐ASSEMBLYPARTSCHECKLIST
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Note:Pleasecheckthatallthepartsarepresentwhenyouunpackthemachine.Agoodwayistolay
themoutonthefloor.Pleasecontactyoursupplierimmediatelyifanypartsarefoundtobemissing.
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PARTSNO.DESCRIPTIONQ’TY
1FRAME 1
2SEATRAIL 1
9FRONTSTABILZIER 1
10FOOTPALTE 2
12REARSUPPORTPOST 1
18SUPPORTBRACKET 1
32/33FOOTPEDALWITHVELCROSTRAP2
36FOOTPEDALROD 1
37FOOTPEDALSUPPORTPIVOTSHAFT1
55COMPUTER 1
89/91SEATW/CARRRIAGEBRACKET 1
90SEATRAILCAP 2
12
37 36
18 55
90
10
89/91
12
32/33
9

4
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PARTDESCRIPTIONQ’TYSKETCH
26AllenheadboltM8x55mm2
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25SpringwasherM89
24FlatwasherM87
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11Lockpin2
31FlatwasherM82
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38AllenheadboltM8x15mm7
42AcornnutM101
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45Flatwasherφ20xφ10.2x2t1
47AllenheadboltM10x130mm1
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48Sphereheadlockingpin1
80FlatheadboltM8x85mm1
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81Stopper2
82NutM81
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96Universalwrench13.171
97AllenKey6mm2
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HARDWAREPACKINGLIST

5
ASSEMBLYINSTRUCTIONS
Note:ItiseasiertoassemblethisRowingMachineifyouhaveahelpertoassist.
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STEP1:REMOVINGTHETRANSPORTSTRAPBUCKLE:
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Useonehandtopullout40‐50cmofthetensionstrapwhileholdingtheotherhalfofthetension
strapwiththeother.
Askyourhelpertoremovethetransporttensionbuckleandthendiscardit.
Putthehandlebar(3)backintothehandlebarholder(8)slowly.
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STEP2:ATTACHINGTHEFRONTSTABILIZER:
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Attachthefrontstabilizer(9)withitstwowheelcaps(20L/R)tothefrontcurvedbracketofthe
mainframe(1)andthensecureitwithtwoAllenheadbolts(26),twospringwashers(25)andtwo
flatwashersintothetappedholesatthebottomofthemachine(24)usingtheAllenkeyprovided.
–pleasenotethattheStabilizerwithcapsareinstalledwiththecapsmarkedLeft(L)andright
(R)asviewedfromtheTensionadjusterknobsideofthemachine.
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6
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STEP3:ATTACHINGTHESUPPORTBRACKET
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Attachthesupportbracket(18)tothebottomsideofthe
mainframe(1)andsecureitwithtwoflatwashers(24)and
twospringwashers(25)andtwoAllenheadbolts(38)
intothetappedholeswiththeAllenkeyprovided.
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STEP4:ATTACHINGTHEFOOTPEDALROD
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Putthesupportrod(37)throughtheinnertubeof
Thechainguard(1)Itwillstopatthemiddlegroove
position.
Note:Thegrooveofinnertubehasonespring
clippre‐set(99)tostopthesupportrodmovingtoofarso
wheninserted,therodshouldanequaldistanceside
tosideoftherower
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STEP5:ATTACHINGTHESEATRAIL
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PleaseconnecttheLtypeplugofthemiddlesectionsensorwire(54)tothesocketoftheseatrail
sectionsensorwire(53).Pleasenotethesocketlocationisatthefrontendoftheseatrail.
Thenslidetheseatrail(2)intothebracket(1)andsecureitwithoneAllenheadbolt(47),oneflat
washer(45)andonenut(42).
Afterthat,liftupthewholeframealittleandpushthesphericalheadlockingpin(48)through
bothsideholesofthebracketandjoggleitslightlytosecuretheseatrail.
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NOTE:Pleaseavoidcrushingordamagingthewires.
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7
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STEP6:ATTACHINGTHESEATANDSTOPPERS
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Slidetheseatassembly(91)withthepre‐assembledseatcarriagebracket(89)intotheseatrail(2)
fromthefarendoftheseatrail,makingsurethattheseatitselfispointingforwards,towardsthe
machineend(2).
Putoneofthelongflatheadbolts(80)withonestopper(81)throughonesideoftheseatrail(2),
thenaddtheotherstopper(81)andthensecuretheassemblywithonenut(82).
Makesuretheseatassemblyslidessmoothlyupanddowntheseatrail.
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STEP7ATTACHINGTHEREARSUPPORTPOST:
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Placetherearsupportpost(12)tothebottomoftheseatrail(2),andsecurewiththreeflat
washers(24),threespringwashers(25)andthreeAllenheadbolts(38)usingtheAllenkeyprovided
Attachtheseatrailcap(90)totheendofseatrail(2)asshownbelow.
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8
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STEP8ATTACHINGTHEFOOTPEDALS:
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Notes: Thefootpedals(32)withVelcrostraps(33R/L)arepre‐assembled.
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Putthepivotshaft(36)throughtheinnertubeofthechainguard(1).
Thenattachtheleftpre‐assembledfootpedal(32/33L)totheleftsideofpivotshaft(36)andsecure
withoneflatwasher(31),onespringwasher(25)andoneAllenheadbolt(38)byhandfornow.
Repeatthesameprocedurefortherightfootpedal(32/33R)thistime,tothepivotshaft(36)
assembly.
Afterbothfootpedals(32/33(L/R)arefixed,pleaseusetheAllenkeytoolsuppliedtotightenboth
pedalssecurely.
 
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STEP9ATTACHINGTHEFOOTPLATES:
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Attachonefootplate(10)totheleftbracketonthefrontstabilizer(9)andsecurewithonelockpin
(11).
Repeatthesameprocedureforfootplate(10)totherightbracketofthefrontstabilizer(9)
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9
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STEP10ATTACHINGTHECOMPUTER:
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Liftthecomputerbracket(7)totheuprightposition.
Removethefourpre‐insertedscrews(56)fromthecomputer(55).
Connecttheplugfromthemiddlesectionsensor(51)tothesocketoftheextensionsensorwire
whichcomesfromcomputer(55).
Attachthecomputer(55)tothetopcomputerbracket(7)andsecurewiththefourscrews(56).
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Congratulations!YouhavecompletedassemblyofyournewRowingmachine!
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10
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HOWTOFOLDYOURROWERFORSTORAGE:
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Pleaselifttheframealittle,andjoggleitwhilepullingthesphericalheadlockingpin(48)outofthe
theseatrail(2).
Slidetheseat(91)towardtothefrontendofseatrail(IMPORTANT!)(2)andfoldtheseatrail(2)to
theuprightposition.
Pushthesphericalheadlockingpin(48)throughthebracketandtherowerseatrail(2)tofixthe
seatrail(2).Inthelockedanduprightposition.
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TensionAdjustment:
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WhenyouuseyournewRowerforthefirsttime,it’salwaysstartfromtensionlevel1andthenincrease
thelevelsonebyoneasyougetusedtotheexercise.Turningthetensionknob(64)inaclockwise
directionwillincreasethetensionlevelwhileturningthetensionknob(64)counter‐clockwisewill
decreasetheresistance.
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48
91
1
48

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PARTSDESCRIPTION

12
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PARTNO.  DESCRIPTIONQ’TY(PCS)
1Mainframe1
2SeatRail1
3Handlebar1
4Foamgrip2
5Handlebarsleeve1
6Cap2
7Computerbracket1
8Handlebarholder 1
9Frontstabilizer1
10Footplate2
11Lockpin2
12Supportpost1
13Supportbracket1
14ReinforcebracketA1
15ReinforcebracketB 1
16HexnutM162
17Sensorbracket1
18Supportbracket1
19Anti‐slipperysticker 2
20L/RTransportationwheelcap 1P
21Anti‐slipperypad2
22FlatwasherM62
23MachinescrewM5x12mm2
24FlatwasherM811
25SpringwasherM810
26AllenheadboltM8x55mm2
27Resistantsystemwithtensionstrap 1
28L/RChainguard1P
29Crankcover2
30Bushingφ10.5xφ8.2x28.2mm2
31FlatwasherM82
32Footpedal 2
33L/RPedalstrap1P
PARTSLIST

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34MachinescrewM5x15mm4
35MachinescrewM5x10mm6
36Pivotshaft1
37Supportrod1
38AllenheadboltM8x15mm 8
39Sensorwirepad 4
40MachinescrewM4x10mm4
41Plug1
42AcornnutM101
43Flatwasherφ20xφ10.2x2.5t1
44Anti‐slipperypad 2
45Flatwasherφ20xφ10.2x2t1
46Bushing2
47AllenheadboltM10x130mm1
48Sphereheadlockingpin1
49Plug1
50Smallplug1
51MiddlesectionspeedupsensorwiresensorwireA1
52Speedupsensor 1
53Countsensor 1
54Middlesectioncountsensorwire 1
55Computer 1
56ScrewM5x12mm4
57AllenheadboltM8x60mm1
58AllenheadboltM8x68mm1
59Flatwasherφ22xφ8.4x3.0t2
60AcornnutM82
61Guidewheel 2
62Bearing4
63Magnet1
64Tensionknob1
65CrossheadscrewM5x20mm1
66Magneticflywheelsystem1set
67AllenheadboltM10x40mm1
68AllenheadboltM8x20mm1
69Idlewheelbracket1
70Bushing1
71Idlewheel 1

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72NylonnutM10x7mm1
73NylonnutM87
74Flatwasherφ16.5xφ32x0.5t1
75Drivebelt1
76Nut3/8 ” x 4 m m 2
77Nut3/8 ” x 7 m m 2
78RoundheadscrewM5x25mm5
79Spring1
80FlatheadboltM8x85mm2
81Stopper4
82NutM82
83AllenheadboltM8x24mm4
84Magnetholder 1
85ScrewM8x24mm2
86Bushing6
87Seatcarriagewheel6
88ScrewM6x15mm4
89Seatcarriage1
90Endcap1
91Seat1
92Anti‐slipperypad2
93CountersunkheadboltM4x12mm8
94Flatwasherφ11xφ5x1.0t8
95Sensorholder 2
96Universalwrench13.171
97Allenwrench6mm2
98Tensionknobpole1
99Springclip1
97Allenwrench6mm2
98Tensionknobpole1
99Springclip1
98Tensionknobpole1
99Springclip1
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15
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EXERCISECOMPUTERFUNCTION/SPECIFICATIONS
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CALORIES0.0‐999.9KCAL(THEORETICAL)
DISTANCE0.0‐999.9KILOMETRES
COUNTER0~9999(TOTALSTROKES)
SPEED0.0‐999.9KM/H(CURRENTROWINGSPEED)
TIMER0.00‐99.59MINUTES(COUNTUP)
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EXERCISEMONITOROPERATINGSPECIFICATIONS
POWERSOURCE2xAA(1.5V)POWERCELLS
STORAGETEMPERATURE‐10c‐+60c
NORMALOPERATINGTEMPERATURE0c‐+40c
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USINGTHEEXERCISEMONITORONYOURCYCLE
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TheExercisecomputer’sfunctionhas5functionwith3splitLCDdisplayscreen.Whenthesignalinput,
theexercisecomputerwilldisplaythefunctiontime,distance,caloriesinorder.
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ThecomputerwillbeturnedonautomaticallybypressingMODEbuttonorwhenyoustartpedaling.
Thecomputerwillbeshutoffautomaticallyifnosignalisdetectedfor4minutes.YoucanpressMODE
buttonorstarttopedaltocontinuecomputeroperation.

TROUBLESHOOTING
Ifthedisplaybecomesillegibleoronlypartialsegmentsappear,pleaseremovethebatteries,wait20
secondsandrefit.
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BATTERYINSTALLATION
TofittheBATTERIEStotheMonitor,pleaseremovetheBATTERYCOVERattheREARofthemonitor.
Carefullyfitthebatteriessupplied(andanysubsequentnewbatteries)byfittingbetweentheexposed
contacts.Pleaseensurethatthebatteriesarefittedwiththe‘+’/‘‐’endsmatchingtheoutlineonthe
stickerinthebatterycompartment.Failuretofitthebatteriescorrectlymayresultindamagetothe
Monitor,whichisnotcoveredbyourguarantee.
Disposeofoldbatteriescarefully.
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EXERCISECOMPUTERUSERINSTRUCTIONS

16
TROUBLESHOOTING
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ProblemCauseCorrection
MonitordoesnotdisplayBatteriesnotinstalledInsertbatteries
Nospeedordistance
displaysonthemonitorSendingunitnotconnected
Securelyplugsendingunitinto
extensionwireandthebackof
thecomputer
SendingunitnotworkingproperlyReplacesendingunit
ComputernotworkingproperlyReplacecomputer
NotensionResistantcablenotconnectedSecurelyconnecttheresistant
cable
Magneticwheelnotworking
properlyReplacemagneticwheel
Grinding CrankbearingdefectiveReplacecrankbearings
IdlepulleydefectiveReplaceidlepulley
Mag.flywheeldefectiveReplacemag.flywheel
SquealingPolyV‐beltslippingAdjustpolyv‐belt
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17
TRAININGGUIDELINES
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Exercise
Exerciseisoneofthemostimportantfactorsintheoverallhealthofanindividual.Listedamong
itsbenefitsare:
Increasedcapacityforphysicalwork(strengthendurance)
Increasedcardiovascular(heartandarteries/veins)andrespiratoryefficiency
Decreasedriskofcoronaryheartdisease
Changesinbodymetabolism,e.g.losingweight
Delayingthephysiologicaleffectsofage
Physiologicaleffects,e.g.reductioninstress,increaseinself‐confidence,etc.
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BasicComponentsofPhysicalFitness
Therearefourallencompassingcomponentsofphysicalfitnessandweneedtobrieflydefine
eachandclarifyitsrole.Strengthisthecapacityofamuscletoexertaforceagainstresistance.
Strengthcontributestopowerandspeedandisofgreatimportancetoamajorityofsportspeople.
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MuscularEnduranceisthecapacitytoexertaforcerepeatedlyoveraperiodoftime,e.g.itisthe
capacityofyourlegstocarryyou10Kmwithoutstopping.
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Flexibilityistherangeofmotionaboutajoint.Improvingflexibilityinvolvesthestretchingof
musclesandtendonstomaintainorincreasesuppleness,andprovidesincreasedresistanceto
muscleinjuryorsoreness.Cardio‐RespiratoryEnduranceisthemostessentialcomponentof
physicalfitness.Itistheefficientfunctioningoftheheartandlungs

AerobicFitness
Thelargestamountofoxygenthatyoucanuseperminuteduringexerciseiscalledyourmaximum
oxygenuptake(MVo2).Thisisoftenreferredtoasyouraerobiccapacity.

Theeffortthatyoucanexertoveraprolongedperiodoftimeislimitedbyyourabilitytodeliver
oxygentotheworkingmuscles.Regularvigorousexerciseproducesatrainingeffectthatcanincrease
youraerobiccapacitybyasmuchas20to30%.AnincreasedMVO2indicatesanincreasedabilityof
thehearttopumpblood,ofthelungstoventilateoxygenandofthemusclestotakeupoxygen.

AnaerobicTraining
Thismeans“withoutoxygen”andistheoutputofenergywhentheoxygensupplyisinsufficientto
meetthebody’slongtermenergydemands.(Forexample,100metersprint).

TheTrainingThreshold
Thisistheminimumlevelofexercisewhichisrequiredtoproducesignificantimprovementsinany
physicalfitnessparameter.

Progression
Asyourbecomefitter,ahigherintensityofexerciseisrequiredtocreateanoverloadandtherefore
providecontinuedimprovement
Overload
Thisiswhereyouexerciseatalevelabovethatwhichcanbecarriedoutcomfortably.Theintensity,
durationandfrequencyofexerciseshouldbeabovethetrainingthresholdandshouldbegradually
increasedasthebodyadaptstotheincreasingdemands.Asyourfitnesslevelimproves,sothetraining
thresholdshouldberaised.Workingthroughyourprogramandgraduallyincreasingtheoverload
factorisimportant.

Specificity
Differentformsofexerciseproducedifferentresults.Thetypeofexercisethatiscarriedoutisspecific
bothtothemusclegroupsbeingusedandtotheenergysourceinvolved.Thereislittletransferofthe
effectsofexercise,i.e.fromstrengthtrainingtocardiovascularfitness.Thatiswhyitisimportantto
haveanexerciseprogramtailoredtoyourspecificneeds.
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18
Reversibility
Ifyoustopexercisingordonotdoyourprogramoftenenough,youwilllosethebenefitsyouhave
gained.Regularworkoutsarethekeytosuccess.

WarmUp
Everyexerciseprogramshouldstartwithawarmupwherethebodyispreparedfortheefforttocome.
Itshouldbegentleandpreferablyusethemusclestobeinvolvedlater.Stretchingshouldbeincluded
inbothyourwarmupandcooldown,andshouldbeperformedafter3‐5minutesoflowintensity
aerobicactivityorcallisthenictypeexercise.

WarmDownorCoolDown
Thisinvolvesagradualdecreaseintheintensityoftheexercisesession.Followingexercise,alarge
supplyofbloodremainsintheworkingmuscles.Ifitisnotreturnedpromptlytothecentralcirculation,
poolingofbloodmayoccurinthemuscles

HeartRate
Asyouexercise,sotherateatwhichyourheartbeatalsoincreases.Thisisoftenusedasameasureof
therequiredintensityofexercise.Youneedtoexercisehardenoughtoconditionyourcirculatory
system,andincreaseyourpulserate,butnotenoughtostrainyourheart.

Yourinitialleveloffitnessisimportantindevelopinganexerciseprogramforyou.Ifyouarestarting
off,youcangetagoodtrainingeffectwithaheartrateof110‐120beatsperminute(BPM).Ifyouare
fitter,youwillneedahigherthresholdofstimulation.

Tobeginwith,youshouldexerciseatalevelthatelevatesyourheartratetoabout65to70%ofyour
maximum.Ifyoufindthisistooeasy,youmaywanttoincreaseit,butitisbettertoleanon
theconservativeside.

Asaruleofthumb,themaximumheartrateis220minusyourage.Asyouincreaseinage,soyour
heart,likeothermuscles,losessomeofitsefficiency.Someofitsnaturallossiswonbackasfitness
improves.Thefollowingtableisaguidetothosewhoare“startingfitness”.

Age   253035404550556065
TargetheartRate
10SecondCount232222212019191818
BeatsperMinute138132132126120114114108108
PulseCount
Thepulsecount(onyourwristorcarotidarteryintheneck,takenwithtwoindexfingers)isdonefor
tenseconds,takenafewsecondsafteryoustopexercising.Thisisfortworeasons:(a)10secondsis
longenoughforaccuracy,(b)thepulsecountistoapproximateyourBPMrateatthetimeyouare
exercising.Sinceheartrateslowsasyourecover,alongercountisn’tasaccurate.

Thetargetisnotamagicnumber,butageneralguide.Ifyou’reaboveaveragefitness,youmaywork
quitecomfortablyalittleabovethatsuggestedforyouragegroup.Thefollowingtableisaguideto
thosewhoarekeepingfit.Hereweareworkingatabout80%ofmaximum.

Age   2530 3540 4550   5560   65
TargetheartRate
10SecondCount2626 25242322   222120

BeatsperMinute156156150144138132132126120

Don’tpushyourselftoohardtoreachthefiguresonthistable.Itcanbeveryuncomfortableifyou
overdoit.Letithappennaturallyasyouworkthroughyourprogram.Remember,thetargetisaguide,
notarule,alittleaboveorbelowisjustfine.Twofinalcomments:(1)don’tbeconcernedwithdayto
dayvariationsinyourpulserate,beingunderpressureornotenoughsleepcanaffectit;(2)yourpulse
rateisaguide,don’tbecomeaslavetoit.

19
EnduranceCircuitTraining
Cardiovascularendurance,muscle,strength,flexibilityandcoordinationareallnecessaryfor
maximumfitness.Theprinciplebehindcircuittrainingistogiveapersonalltheessentialsatonetime
bygoingthroughyourexerciseprogrammovingasfastaspossiblebetweeneachexercise.This
increasestheheartrateandsustainsit,whichimprovesthefitnesslevel.Donotintroducethiscircuit
trainingeffectuntilyouhavereachedanadvancedprogramstage.

BodyBuilding
IsoftenusedsynonymouslywithstrengthtrainingThefundamentalprincipalhereisOVERLOAD.Here,
themuscleworksagainstgreaterloadsthanusual.Thiscanbedonebyincreasingtheloadyouare
workingagainst.

Patronization
Thisisthetermusedtovaryyourexerciseprogramforbothphysiologicalandpsychologicalbenefits.
Inyouroverallprogram,youshouldvarytheworkload,frequencyandintensity.Thebodyresponds
bettertovarietyandsodoyou.Inaddition,whenyoufeelyourselfgetting“stale’,bringinperiodsof
lighterexercisetoallowthebodytorecuperateandrestoreitsreserves.Youwillenjoyyourprogram
moreandfeelbetterforit.

MuscleSoreness
Forthefirstweekorso,thismaybetheonlyindicationyouhavethatyouareonanexerciseprogram.
This,ofcourse,doesdependonyouroverallfitnesslevel.Aconfirmationthatyouareonthecorrect
programisaveryslightsorenessinmostmajormusclegroups.Thisisquitenormalandwilldisappear
inamatterofdays.Ifyouexperiencemajordiscomfort,youmaybeonaprogramthatistooadvanced
oryouhaveincreasedyourprogramtoorapidly.IfyouexperiencePAINduringorafterexercise,your
bodyistellingyoursomething.Stopexercisingandconsultyourdoctor.

WhattoWear
Wearclothingthatwillnotrestrictyourmovementinanywaywhileexercising.Clothesshouldbelight
enoughtoallowthebodytocool.Excessiveclothingthatcausesyoutoperspiremorethanyou
normallywouldwhileexercising,givesyounoadvantage.Theextraweightyouloseisbodyfluidand
willbereplacedwiththenextglassofwateryoudrink.Itisadvisabletowearapairofgymorrunning
shoesor“sneakers”.

BreathingduringExercise
Donotholdyourbreathwhileexercising.Breathenormallyasmuchaspossible.Remember,breathing
involvestheintakeanddistributionofoxygen,whichfeedstheworkingmuscles.

Restperiods
Onceyoustartyourexerciseprogram,youshouldcontinuethroughtotheend.Donotbreakoff
halfwaythroughandthenrestartatthesameplacelateronwithoutgoingthroughthewarm‐upstage
again.Therestperiodrequiredbetweenstrengthtrainingexercisesmayvaryfrompersontoperson.
Thiswilldependmostlyonyourleveloffitnessandtheprogramyouhavechosen.Restbetween
exercisesbyallmeans,butdonotallowthistoexceedtwominutes.Mostpeoplemanagewithhalf
minutetooneminuterestperiods
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