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The treadmill offers a variety of exercises designed to
trim, tone, and strengthen the body. Please read these
guidelines before using the weight bench.
WARNING: Before beginning any exercise pro-
gram, consult your physician. This is especially
important for persons over the age of 35 or per-
sons with pre-existing health problems.
STRENGTH TRAINING GUIDELINES
Your strength training program should include 3 work-
outs each week. To give your body time to rest, work-
outs should be on alternating days, such as Monday,
Wednesday, and Friday.
Instead of waiting for a convenient time to exercise,
plan a specific time. The morning hours work well for
many, and the self-discipline required to rise early and
exercise may result in greater productivity throughout
the day. For others, exercising before dinner offers a
chance to wind down from the day’s activities. What-
ever time you choose, be consistent and stick with it.
Each workout should include the following three
important parts: (1) a warm-up, (2) 6 to 10 exercises,
and (3) a cool-down.
Begin each workout with 5 to 8 minutes of stretching to
warm up (see Suggested Stretches on page 18). This
will prepare the body for exercise by increasing circula-
tion, delivering more oxygen to the muscles, and rais-
ing the body temperature.
Next, perform 6 to 10 of the exercises shown on the in-
cluded exercise poster. To give balance and variety to
your workouts, vary the exercises from workout to
workout. Note: Exercises 7, 13, and 14 on the exer-
cise poster cannot be performed while sitting on
the weight bench. To perform these exercises,
stand or kneel in front of the lat tower.
Begin with 1 set of 12 repetitions for each exercise. (A
“repetition” is one complete cycle of an exercise, such
as one sit-up. A “set” is a series of repetitions per-
formed without pausing.) As your fitness level in-
creases, perform 2 or 3 sets for each exercise. Always
rest for at least 1 minute after each set. When you can
complete 3 sets of 12 repetitions without difficulty, you
may choose to use heavier weights (weights are not
included).
Finish each workout with 5 to 8 minutes of stretching to
cool down. This will increase your flexibility, and will
help to reduce soreness.
It is very important to avoid overdoing it during the first
few months of your exercise program, and to progress
at your own pace. CAUTION: If you feel pain or
dizziness at any time, stop immediately and begin
cooling down.
EXERCISE FORM
For the best results, correct form is important.
Maintaining proper form means moving through the full
range of motion for each exercise, and moving only the
appropriate parts of the body. The photographs on the
included poster show the correct positions for each ex-
ercise. Make sure to perform each exercise with a
smooth, steady motion. Exhale as you exert yourself,
and inhale as you return to the starting position; never
hold your breath.
STAYING MOTIVATED
To stay motivated, try listening to music or watching
television while you exercise. If desired, use a calen-
dar to keep a record of your workouts, and write key
body measurements at the end of every month.
Remember, the key to lasting results is to make exer-
cise a regular and enjoyable part of your daily life.
How to Exercise on the Weight Bench