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EXERCISE GUIDE
SAFETY
The CROSS TRAINER • is a tool, and leamlng lo useit properly is essentialfor your safety as well as the successoF
your exercise program. Read thisowner's manual and the accompanying FITNESSJOURNAL carefully before usingthe
CROSS TRAINERe. Remember,the informationin this owner's manual and in the FITNESSJOURNAL is general in
nature. For more information about exercise,consultyour physklan or obtain a reputable book about exercise.
WARNING: Before beginning any exercise program, consult your physlc;an. Th_sis especially important for persons
over the age of 35 or personswith pre-.exJstinghealth problems.
THE FOUR BASIC TYPESOF EXERCISEPROGRAMS
STRENGTH
In order to increase the size and strengthof your muscles, you mustsubjectyour muscles to abeve-normol worklouds.
You mustalso progressivelyincreasethe intensityofyour exerciseso that your muscleswill continueto adopt and
grow. Each individual exercise can be tailored to the proper intensitylevel by changing the weight setting, or the num-
ber of repetitionsor setscompleted.The properweight settingand numbersof setsand repetitions for each exercise
depends upon the individual user. Eachworkout shouldincludeabout 6 to 10 different exercises.Selectexercises for
every major muscle group, with emphasison the areas that you want to develop the mast.To give balance and variety
to your war'outs, vary the exercises from workout toworkout. WARNING: If you are under age 17, workouts should
consistexclusively of lone exercises. Unsupervisedworkouts consistingexclusivelyof strength exercises are not rec-
ommended by exercise physlolnglsls.
TONING
To tone your muscles,select moderale,weight settings and increase the number of repetitionsin each set. Work your
musclesby completing more repetitionsratherthon by using highweight seltings.
LOSING WEIGHT
To loseweight, select low weight selfings and increase the number of repetitionsin _.h set. Exercising on the slopper
will also help you to bum Calories and shedextra pounds.
CROSS TRAINING
In the pursuitof a €ompleloand well-balanced fitnessprogram, many have foundthat crasstraining isthe answer. The
• CROSS TRAINER e isideal for crosstraining. Bycombiningweighttraining with aerobic exercise, you con reshapeand
strengthenyour body, plusdevelop a strongerheart and lungs.
EXERCISEFORM
In order to obtoin the 9realest benefits fromexercising, it isessential to maintain proper form. Molntolnlng proper form
meansmoving through the fullrange of motionfor each exercise, and movingonly the appropriate parts of the body.
On pages 17 through 24 of this owner's manual, you will find photographs showing the correctform for each exercise.
A descriptionof each exercise isalso provided, along with a llstof the muscles affected. Refer to the muscle chart in the
accompanying FITNESSJOURNAL to find the locationsof the muscles.As you exercise, the repetitionsin each set
shouldbe performed smoothlyand withoutpausing. The exert;on phase of each repetitionshouldlastonly about half
as long as the return phase. Restfor 1 minuleafter each set if you ore doing o toneexercise, and 3 minutesa_r each
set iFyou are doing a strengthexercise. Planto spendthe firsttwoweeks learning theproper form for each exercise.
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