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***Please read all instructions carefully before using this
roduct*** p
SAFETY TIPS
Consult with your physician before engaging in any vigorous exercise. Know your heart rate
and/or pulse as well as your physician-recommended heart rate training zone. Proper medical
yea heart respiratory problems.
re not tight or restricting.
ith proper technique and pass through a full range of motion.
ights.
Avoid over-training. You should be able to carry on a conversation while exercising.
After an exercise session. Cool down with slow stretching, cycling or walking.
clearance is recommended for anyone beginning an exercise program especially if you are 35
rs of age or older or suffer from
• Warm-up before any exercise program with 8 minutes of aerobic-like activity followed by
stretching from head to toe.
• Wear comfortable clothes that allow freedom of movement and a
• Wear comfortable shoes made with good support and non-slip soles.
• Breath naturally, never holding your breath during an exercise.
• Perform exercises consistently w
• Increase resistance by adding heavier weights. Decrease resistance by using lighter we
• Always use a spotter for safety.
•
•
EXERCISE DEFINITIONS
Sets: A set is one complete routine of exercises. Complete 1-3 sets for each exercise.
w. We
up to 12 reps as indicated below.
ps once you can complete two sets of 12 reps
onsecutively. Progress to the advanced level.
of 12 reps
DISCLAIMER:
Repetitions: (referred to as reps) are the number of times you perform an exercise in a ro
recommend beginning with 6 reps and increasing
Novice: start with one set of 8-12 reps. Once you can complete the entire set of 12 reps
consecutively, progress to the intermediate level.
Intermediate: complete 2 sets of 8-12 re
c
Advanced: complete 3 sets