ICON IP NordicTrack Competition Series User manual

Model No. NTEVBE1378.0
Serial No.
Write the serial number in the
space above for future reference.
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Save this manual
for future reference.
Serial Number Decal (under seat)
QUESTIONS?
As a manufacturer, we are com-
mitted to providing complete
customer satisfaction. If you have
questions, or if there are missing
parts, please contact us at the
numbers or addresses listed
below:
Call: 08457 089 009
Outside U : 0 (44) 113 3877133
Fax: [phone]
E-mail: [e-mail]
Write:
ICON Health & Fitness, Ltd.
Unit 4
Revie Road Industrial Estate
Revie Road, Beeston
Leeds, LS11 8JG
U
USERʼS MANUAL
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2
WARNING DECAL PLACEMENT
WARNINGDECALPLACE ENT ..............................................................2
I PORTANTPRECAUTIONS ................................................................3
BEFOREYOUBEGIN ......................................................................4
PARTIDENTIFICATIONCHART ..............................................................5
ASSE BLY ...............................................................................6
ADJUST ENT ...........................................................................14
AINTENANCE ..........................................................................18
CABLEDIAGRA .........................................................................19
EXERCISEGUIDELINES ...................................................................20
PARTLIST ..............................................................................22
EXPLODEDDRAWING ....................................................................24
ORDERINGREPLACE ENTPARTS ..................................................BackCover
TABLE OF CONTENTS
This drawing shows the location(s) of the warn-
ing decal(s). If a decal is missing or illegible,
call the telephone number on the front cover
of this manual and request a free replace-
ment decal. Apply the decal in the location
shown. Note: The decal(s) may not be shown
at actual size.
NordicTrack is a registered trademark of ICON IP, Inc.
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3
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your weight bench before using your weight bench.
ICON assumes no responsibility for personal injury or property damage sustained by or through the
use of the weight bench.
IMPORTANT PRECAUTIONS
1. Before beginning any exercise program, con-
sult your physician. This is especially impor-
tant for persons over the age of 35 or per-
sons with pre-existing health problems.
2. Use the weight bench only as described in
this manual.
3. It is the responsibility of the owner to ensure
that all users of the weight bench are ade-
quately informed of all precautions.
4. The weight bench is intended for home use
only. Do not use the weight bench in a com-
mercial, rental, or institutional setting.
5.
eep the weight bench indoors, away from
moisture and dust. Place the weight bench
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the weight
bench to mount, dismount, and use it.
6. eep children under age 12 and pets away
from the weight bench at all times.
7.
Inspect and properly tighten all parts regular-
ly. Replace any worn parts immediately.
8. Make sure that the pins and knobs are fully
engaged before the weight bench is used.
9.
Wear appropriate clothes while exercising.
Always wear athletic shoes for foot protec-
tion while exercising.
10.
The weight bench is designed to support a
maximum user weight of 300 lbs. (136 kg)
and a maximum total weight of 610 lbs. (277
kg). Do not place more than 310 lbs. (141 kg)
on the barbell carriages. Do not place more
than 310 lbs. (141 kg), including a barbell, on
the weight rests. Do not place more than 150
lbs. (68 kg) on the leg lever. Do not place
more than 150 lbs. (68 kg) on the weight car-
riage. Note: The weight bench does not
include weights.
11. Make sure that the cables remain on the pul-
leys at all times. If the cables bind as you are
exercising, stop immediately and make sure
that the cables are on the pulleys. Replace all
cables at least every two years.
12. Always set all the weight rests and safety
spotters at the same height.
13. Always place an equal amount of weight on
each side of the weight carriage or barbell.
14. Always exercise with a partner. Your partner
should be ready to catch the barbell if you
cannot complete a repetition.
15. Always disconnect the row bar when per-
forming an exercise that does not require the
row bar.
16. If you feel pain or dizziness while exercising,
stop immediately and cool down.
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4
Right Side
Curl Bar
BEFORE YOU BEGIN
Thank you for selecting the versatile NordicTrack®
CO PETITION SERIES E8200 weight bench. The
weight bench offers an impressive selection of exer-
cise stations designed to develop every major muscle
group of the body. Whether your goal is to tone your
body, build dramatic muscle size and strength, or
improve your cardiovascular system, the weight bench
will help you to achieve the specific results you want.
For your benefit, read this manual carefully before
you use the weight bench. If you have questions
after reading this manual, please see the front cover of
this manual. To help us assist you, note the product
model number and serial number before contacting us.
The model number and the location of the serial num-
ber decal are shown on the front cover of this manual.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Left Side
High Pulley Station
Weight Carriage
ASSE BLED DI ENSIONS:
Height: 6 ft. 11 in. (211 cm)
Width: 7 ft. (213 cm)
Depth: 9 ft. 2 in. (279 cm)
Weight: 463 lbs. (210 kg)
Barbell Spotter
Weight Bar
Weight Bar Spotter
Barbell Rest
Curl Pad
Backrest
Leg Lever
Seat
Accessories
Arm
Low Pulley Station
Note: The terms “right side” and “left side” are determined relative to a person sitting with his
back to the backrest; they do not correspond to right and left on the drawings in the manual.
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5
Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw-
ing is the key number of the part, from the PART LIST near the end of this manual. Note: Some small parts
may have been preattached. If a part is not in the hardware kit, check to see if it has been preattached.
PART IDENTIFICATION CHART
M8 Locknut (84)
M6 Washer (61)
M8 Washer (102)
M4 Washer (98)
M12 x 75mm Bolt (88)
M4 x 15mm
Self-tapping Screw (95)
M8 x 45mm Bolt (101)
M10 x 183mm Bolt (83)
M12 x 70mm Patch Bolt (89)
M8 x 75mm Carriage Bolt (121)
M12 x 63mm Patch Bolt (90)
M12 x 20mm
Patch Bolt (91)
M10 Washer (66)
M12 Washer (93)
M6 x 40mm Screw (80)
M6 x 20mm
Screw (100)
M10 x 75mm Bolt (105)
M10 x 70mm Bolt Set (106)
Set Screw (157)
M10 Locknut (65)
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6
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two persons.
• Because of its size, the weight bench should be
assembled in the location where it will be used.
ake sure that there is enough clearance to walk
around the weight bench as you assemble it.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
•Tighten all parts as you assemble them, unless
instructed to do otherwise.
• Assembly requires the following tools:
the included hex key(s)
two adjustable wrenches
one rubber mallet
one standard screwdriver
one Phillips screwdriver
Assembly may be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
ASSEMBLY
Make Assembly Easier
Everything in this manual is designed to ensure
that the weight bench can be assembled suc-
cessfully by almost anyone. By setting aside
plenty of time, assembly will go smoothly.
1.
Attach the two Bench Stabilizer Plates (127) to
the Bench Stabilizer (108) with four 4 x 15mm
Self-tapping Screws (95).
Before beginning assembly, read the impor-
tant information in the box above. See the
PART IDENTIFICATION CHART on page 5
for help identifying small parts.
2. Attach the Bench Stabilizer (108) to the Bench
Frame (107) with two 8 x 75mm Carriage Bolts
(121) and two 8 Locknuts (84). Do not tighten
the Locknuts yet.
Next, tighten the Bench Knob (124) into the
Bench Frame (107).
108
127
127
95
95
1
84
108
124
121
107
2
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7
3. Attach the Front Leg (109) to the Bench Frame
(107) with two 10 x 75mm Bolts (105), two 10
Washers (66), and two 10 Locknuts (65). Make
sure that the Locknuts are in the hexagonal
holes in the bottom of the Bench Frame.
See step 2. Tighten the M8 Locknuts (84).
4. Grease the barrel of an 10 x 70mm Bolt Set
(106). Attach the Leg Lever (110) to the Front Leg
(109) with the Bolt Set. Make sure that the bar-
rel of the Bolt Set is inserted through both
sides of the bracket on the Leg Lever.
Next, slide a Weight Adapter (156) onto the Leg
Lever (110). Then, tighten an 8 x 10mm Set
Screw (157) against the Leg Lever.
5. Orient the two Backrest Frames (118) as shown.
Attach the Backrest Frames to the Backrest
Bracket (111) with four 8 x 45mm Bolts (101),
four 8 Washers (102), and four 8 Locknuts
(84). Do not tighten the Locknuts yet.
109
65
66
105
107
3
110
106
106 Grease
109
156
157
4
101
118
102
Holes
102
101
84
84
111
5
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6. Attach the Backrest (117) to the Backrest Frames
(118) with four 6 x 40mm Screws (80) and four
6 Washers (61). Do not tighten the Screws
yet.
7. Attach the Seat (116) to the Seat Frame (122)
with an 6 x 40mm Screw (80), an 6 Washer
(61), and two 6 x 20mm Screws (100).
8. Pull the Bench Knob (124) and insert the
Backrest Bracket (111) through the slot in the
Bench Frame (107). Then, engage the Bench
Knob into one of the holes in the Backrest
Bracket.
117
80
118
80
80
61
61
6
111
107
8
116
122
80
61
100
7
124
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9
10. Insert the two Short Pad Tubes (129) into the Leg
Lever (110). Slide two Foam Pads (128) onto
each Short Pad Tube. Then, press a 19mm
Round Cap (140) into each Foam Pad.
Insert the Long Pad Tube (130) into the Front Leg
(109). Slide two Foam Pads (128) onto the Long
Pad Tube. Then, press a 19mm Round Cap (140)
into each Foam Pad.
9. Grease an 10 x 183mm Bolt (83). Attach the
Backrest Frames (118) and the Seat Frame (122)
to the Bench Frame (107) with the Bolt, two 10
Washers (66), and an 10 Locknut (65). Do not
overtighten the Locknut; the Backrest Frames
and the Seat Frame must pivot easily.
See the inset drawing. Identify the Seat Pin
(123), which is longer than the Curl Pin (not
shown). Attach the Seat Pin to the Seat Frame
(122) with an 4 x 15mm Self-tapping Screw
(95). Then, insert the Seat Pin through the Seat
Frame and the Bench Frame (107).
See step 5. Tighten the M8 Locknuts (84).
See step 6. Tighten the M6 x 40mm Screws (80).
122
66
107
Grease
66
65
118
83
9
128
129 128
128
128
110
140
140
140
140
129
10
95 123
130 109
107
11. Attach the Curl Pad (114) to the Curl Post (113)
with two 6 x 20mm Screws (100). 114
113 100
11
128
122
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10
88
4
93
2
13
2
59
59
59
1
13. Unfold the rack to the position shown. While a
second person holds the Top Frame (4), attach
it to the Left and Right Uprights (1, 2) with two
12 x 75mm Bolts (88) and two 12 Washers
(93).
14. Tighten three Weight Storage Tubes (59) onto the
Left Upright (1).
Tighten the remaining three Weight Storage
Tubes (not shown) onto the Right Upright (2).
12. Attach the Curl Pin (115) to the Curl Bar (112)
with an 4 x 15mm Self-tapping Screw (95).
112
115
95
12
88
93
1
14
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11
15. Insert a screwdriver (not included) into the indicat-
ed hole in one of the Weight Carriage Tubes (8).
Use the screwdriver to firmly tighten the Weight
Carriage Tube onto the Weight Carriage (7).
Attach the other Weight Carriage Tube (8) in
the same way.
Next, slide two Weight Adapters (156) onto the
Weight Carriage Tubes (8). Tighten two 8 x
10mm Set Screws (157) against the Weight
Carriage Tubes.
16. Engage each Spotter Hook (24) into an adjust-
ment slot near the bottom of the Left and Right
Uprights (1, 2). Always position both Weight
Bar Spotters (23) at the same height.
8
7
Hole
156
157
157
156
8
15
24
24
1
2
23
16
17. Orient the Locking Bar (19) as shown. Have a
second person hold the Locking Bar between the
left Weight Bar Carriage (20) and the right Weight
Bar Carriage (not shown).
Insert the Weight Bar (18) into the left Weight Bar
Carriage (20), the Locking Bar (19), and the right
Weight Bar Carriage (not shown). Center the
Weight Bar. Then, engage the Locking Bar into
slots in the Left and Right Uprights (1, 2).
19 20
18
1
2
23
17
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19. Remove the Lower Cable Eyelet (10), the 8 Nut
(99), and the Cable Stop (103) from the Low
Cable (52). Route the Cable through the Foot
Plate (28).
Attach the Foot Plate (28) to the Center Upright
(3) with two 12 x 70mm Patch Bolts (89) and
two 12 Washers (93).
Slide the Cable Stop (103) onto the Low Cable
(52), and tighten the 8 Nut (99) onto the Cable
as far as possible. Next, tighten the Lower Cable
Eyelet (10) onto the Cable as far as possible, and
tighten the Nut against the Lower Cable Eyelet.
Then, slide the Cable Stop onto the Lower Cable
Eyelet.
20. Orient a Barbell Rest (30) as shown, and insert
the pin on the Barbell Rest into a slot in the Right
Upright (2). Then, rotate the Barbell Rest to the
position shown in the inset drawing and slide it
downward as far as possible.
Attach a Barbell Spotter (29) below the Barbell
Rest (30) in the same way.
Then, attach the other Barbell Rest (30) and the
other Barbell Spotter (29) to the Left Upright (1).
99
52
28
10
103
89
93
93 89
3
1
2
30
30
Pin
29
29
20
18. Slide a Weight Bar Adapter (22) onto the Weight
Bar (18). Then, tighten a Weight Bar End Knob
(44) into the Weight Bar.
Attach the other Weight Bar Adapter (not
shown) in the same way.
18 22
44
18
30
19
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21. Tighten four 12 x 20mm Patch Bolts (91) into
the Upper Hinge Frames (5) as shown.
See the inset drawing. Tighten two 12 x 63mm
Patch Bolts (90) into the Arm Brackets (47). Then,
tighten the indicated 12 Locknuts (97).
22. Tighten two 12 x 20mm Patch Bolts (91) into the
Lower Hinge Frames (78).
23. ake sure that all parts have been properly tightened. Note: Some hardware may be left over after assem-
bly is completed. The use of the remaining parts will be explained in ADJUST ENT, beginning on page 14.
Before using the weight bench, pull each cable a few times to make sure that the cables move smoothly
over the pulleys. If one of the cables does not move smoothly, find and correct the problem. IMPORTANT: If
the cables are not properly installed, they may be damaged when heavy weight is used. See the
CABLE DIAGRAM on page 19 for proper cable routing. If there is any slack in the cables, you will
need to remove it by tightening the cables. See MAINTENANCE on page 18.
91
91
91
5
591
21
22
91
78
78 91
90
47
97
47
90
View from beneath
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122
107
116
123
ADJUSTING THE SEAT
Hold the Seat (116) with one hand and disengage the
Seat Pin (123) from the Seat Frame (122). ove the
Seat to the desired position and reengage the Seat
Pin into the Seat Frame and the Bench Frame (107).
117
124
111
ADJUSTING THE BAC REST
Hold the Backrest (117) with one hand and disengage
the Bench Knob (124) from the Backrest Bracket
(111). ove the Backrest to the desired position and
reengage the Bench Knob.
113
131
114
109 136
ATTACHING THE CURL PAD
To use the Curl Pad (114), first remove the 64mm
Square Cap (131) from the Front Leg (109). Insert the
Curl Post (113) into the Front Leg and secure the Curl
Post with the Curl Knob (136). Fully tighten the Curl
nob.
14
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 20 for impor-
tant information about how to get the most benefit from your exercise program. Also, refer to the accompanying
exercise guide to see the correct form for several exercises.
ADJUSTMENT
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15
115
ATTACHING THE CURL BAR
Attach the Curl Bar (112) to the Leg Lever (110) with
the Curl Pin (115). 110
112
USING THE LEG LEVER
To use the Leg Lever (110), slide the desired weights
(not included) onto the Leg Lever. Secure the weights
with a Large Spring Collar (27).
See the inset drawing. To use standard wieghts,
remove the Weight Adapter (156) from the Leg Lever.
slide the desired weights (not included) onto the Leg
Lever. Secure the weights with a Small Spring Collar
(153). You can store unused weights on the weight
storage tubes (not shown) on the uprights.
WARNING: Do not put more than
150 lbs. (68 kg) on the Leg Lever (110). Always
secure weights with a Large or Small Spring
Collar (27, 153).
156
Weight
27
110
USING THE BARBELL RESTS AND THE BARBELL
SPOTTERS
Before using a separate barbell (not included), set the
Barbell Spotters (29) at the lowest point to which you
want your barbell to move. To do this, see step 20 on
page 12.
Adjust the two Barbell Rests (30) in the same way.
WARNING: Always adjust both
Barbell Spotters (29) and both Barbell Rests
(30) to the same height.
29
30
29
30
156
110
Weight
153
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16
ATTACHING THE ACCESSORIES TO THE HIGH
PULLEY STATION
To use the high pulley station, first place the desired
weights on the weight carriage (see ADDING
WEIGHTS TO THE BARBELL OR THE WEIGHT
CARRIAGE above). Next, attach the Row Bar (63) to
the High Cable (53) with a Cable Clip (151). For
some exercises, the Chain (142) should be attached
between the Row Bar and the Cable with two Cable
Clips. Adjust the length of the Chain between the
Row Bar and the Cable so that the Row Bar is in
the correct starting position for the exercise to be
performed.
See the inset drawing. The Handles (25) can be
attached to the High Cable (53) in the same way.
25
142
63
53
151
151
ADDING WEIGHTS TO THE BARBELL OR THE
WEIGHT CARRIAGE
To use the Weight Bar (18) or the Weight Carriage
(7), slide the desired amount of weight (not included)
onto the Weight Bar Adapters (22) or the Weight
Adapters (156). Secure the weights with the Large
Spring Collars (27).
See the inset drawing. To use standard weights,
remove the Weight Bar Adapters (22) and the Weight
Bar End Knobs (44) from the Weight Bar (18), and the
Weight Adapters (156) from the Weight Tubes (8).
Press two 25mm Round Inner Caps (60) into the
Weight Bar. Then, slide two Weight Collars (154) onto
the Weight Bar. Attach the Weight Collars with two
Collar Screws (155). Slide the desired amount of
weight onto the Weight Bar or the Weight Tubes and
secure the weights with the Small Spring Collars (153).
WARNING: Do not place more
than 310 lbs. (141 kg) on the Weight Bar (18),
or 150 lbs. (68 kg) on the Weight Carriage (7).
Always place the same amount of weight on
each side of the Weight Bar or the Weight
Carriage. Always secure weights with the
Large or Small Spring Collars (27, 153).
Weight
18 156
7
22
8
Weight 27
27
153
18
44
156
8
22
153
155
60
154
Weight
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17
ATTACHING THE ACCESSORIES TO THE LOW
PULLEY STATION
To use the low pulley station, first place the desired
weights on the weight carriage (see ADDING
WEIGHTS TO THE BARBELL OR THE WEIGHT
CARRIAGE on page 16). Next, attach the Row Bar
(63) to the Low Cable (52) with a Cable Clip (151).
For some exercises, the Chain (142) should be
attached between the Row Bar and the Cable with
two Cable Clips. Adjust the length of the Chain
between the Row Bar and the Cable so that the
Row Bar is in the correct starting position for the
exercise to be performed.
See the inset drawing. The Ankle Strap (26) and a
Handle (25) can be attached to the Low Cable (52) in
the same way.
26
25
142
63
151
52
USING THE LOC ING BAR
Grip the Locking Bar (19) with both hands. Turn the
Locking Bar until the two hooks disengage the slots in
the Left and Right Uprights (1, 2). Raise or lower the
Locking Bar to a new position and turn it until the
hooks engage slots in the Uprights.
2
19
Hook
1
ADJUSTING THE ARMS
To change the position of the Right Arm (14), pull the
Arm Adjustment Knob (16) out of the Right Arm Frame
(12). Then, slide the Right Arm to the desired position,
and reengage the Arm Adjustment Knob into the Right
Arm Frame. Change the position of the Left Arm
(13) in the same way.
WARNING: Always adjust both
Arms (13, 14) to the same position.
16
12
14
13
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18
ake sure that all parts are properly tightened each time the weight bench is used. Replace any worn parts
immediately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not
use solvents to clean the weight bench.
TIGHTENING THE CABLES
Woven cable, the type of cable used on the weight bench, can stretch slightly when it is first used. If there is
slack in the cables before resistance is felt, the cables should be tightened. First, add weights to the weight car-
riage (see ADDING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE on page 16).
Remove the 10 Locknut (65) and the 10 x 48mm
Bolt (152) from the Cable Trap (55) and the Small
Pulley (33) near the lower end of the two Pulley
Plates (56). Reattach the Small Pulley and the Cable
Trap to the hole closer to the center of the Pulley
Plates. Make sure that the Cable Trap is in the
proper position and that the Low Cable (52) and
the Small Pulley move smoothly.
If necessary, adjust the position of the Small Pulley
(33) near the upper end of the Pulley Plates (56) in
the same way.
Do not overtighten the cables. If a cable tends to slip off the pulleys often, it may have become twisted.
Remove the cable and reinstall it. If a cable needs to be replaced, see the back cover of this manual.
MAINTENANCE
55
152
56
52
33
53
65
33
MOVING THE WEIGHT BAR SPOTTERS
To move the right Weight Bar Spotter (23), use the
indicated hole to pull the right Spotter Hook (24) out
of the slot in the Right Upright (2). Raise or lower the
Weight Bar Spotter to a new position, and pivot the
right Spotter Hook into a slot in the Right Upright.
Note: Always start an exercise with the Weight
Bar Spotters positioned at the lowest point to
which you want the Weight Bar (18) to move dur-
ing the exercise.
Adjust the left Weight Bar Spotter (23) and the left
Spotter Hook (24) in the same way.
WARNING: Always set both
Weight Bar Spotters (23) at the same height.
Hole
23
23
2
18
24
24
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19
CABLE DIAGRAM
The diagram below shows the proper routing of the cables. The numbers in each drawing show the proper rout-
ing for that cable. Use the diagram to make sure that the cables and the cable traps are assembled correctly. If
the cables and the cable traps are not assembled correctly, the weight bench will not function properly and dam-
age may occur. Make sure that the cable traps do not touch or bind the cables.
1
2
4
5
2
3
4
5
Arm Cable (50)
Length: 8 ft. 6 in. (2.6 m)
Low Cable (52)
Length: 12 ft. 10 in. (3.9 m)
Weight Carriage Cable (51)
Length: 10 ft. 2 in. (3.1 m)
3
1
12
3
4
5
6
7
8
9
1
2
4
5
3
6
6
High Cable (53)
Length: 32 ft. 6 in. (9.9 m)
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20
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WOR OUTS
Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your mus-
cles will continually adapt and grow as you progres-
sively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways:
• by changing the amount of resistance used
• by changing the number of repetitions or sets per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
The proper amount of resistance for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of resistance that is
right for you. Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes after each
set. When you can complete 3 sets of 12 repetitions
without difficulty, increase the amount of resistance.
Toning
You can tone your muscles by pushing them to a mod-
erate percentage of their capacity. Select a moderate
amount of resistance and increase the number of rep-
etitions in each set. Complete as many sets of 15 to
20 repetitions as possible without discomfort. Rest for
1 minute after each set. Work your muscles by com-
pleting more sets rather than by using high amounts of
resistance.
Weight Loss
To lose weight, use a low amount of resistance and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Cross Training
Cross training is an efficient way to get a complete and
well-balanced fitness program. An example of a bal-
anced program follows:
• Plan strength training workouts on onday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as
running on a treadmill or riding on an elliptical exer-
ciser or exercise cycle, on Tuesday and Thursday.
• Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of strength training and aerobic exer-
cise will reshape and strengthen your body, plus devel-
op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the appropriate length of time for each
workout, and the numbers of repetitions and sets to
complete, is an individual matter. Avoid overdoing it
during the first few months of your exercise program.
Progress at your own pace and be sensitive to your
bodyʼs signals. If you experience pain or dizziness
while exercising, stop immediately and cool down.
Find out what is wrong before continuing. Remember
that adequate rest and a proper diet are important fac-
tors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature, and deliver-
ing more oxygen to your muscles.
WOR ING OUT
Each workout should include 6 to 10 different exercis-
es. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the
exercises from workout to workout.
Schedule your workouts for the time of day when your
energy level is the highest. Each workout should be
followed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
EXERCISE FORM
aintaining proper form is an essential part of an
effective exercise program. This requires moving
through the full range of motion for each exercise, and
moving only the appropriate parts of the body.
Exercising in an uncontrolled way will leave you feel-
ing exhausted. On the exercise guide accompanying
this manual you will find photographs showing the cor-
rect form for several exercises, and a list of the mus-
cles affected. See the muscle chart on the next page
to find the names of the muscles.
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