Sears 831.15934 - Manual (Page 17)

E X E R C I S E G U I D E
SAFETY
Tbe CROSS TRAINER e is о tool, and learning to use ¡f properly is essenh’at for your saFefy as well as fbe success of
your exercise program. Read rfils owner’s manuol ond tba occomponylng FITNESS JOURNAL carefully before using toe
CROSS TRAINER e. Remember, tbe infbnmoHon in this owner's monual ond in the FITNESS JOURNAL is genero! In
nature. For more informotio ,, obout exercise, consult your physlcion or obtain a reputable book obout exercise,
WARNING: Before beginning ony exercise progrom, consult your physician. This is especially Important for persons
over the oge of 35 or persons with pre-existing heolth problems.
THE FOUR BASIC TYPES OF EXERCISE PROGRAMS
STRENGTH
In order to increase (he size and strength of your muscles, you must subject your muscles to above-normal workloads.
You must also progressively increase tbe Intensity of your exercise so that your muscles will continue to adopt and
grow. Each individuol exercise con be tailored to the proper intensify level by changing tbe weight setting, or the num­
ber of repetitions or sets completed. Tbe proper weight setting end numbers of sets and repetitions for each exercise
depends upon tbe individual user.
Each workout should include about ó to 10 different exercises. Select exercises for every major muscle group, with
emphasis on the oreos that you wont to develop the most. To give bolonce ond variety to your workouts, vory the exer­
cises from workout to woHcout. ,
TONING
To tone your muscles, select moderóte weight settings ond increase the number of repetitions in eoch set. Wodc your
muscles by completing more repetitions rather thon by using high weight settings,
LOSING WEIGHT
To lose weight, select low weight settings and increase the number of repetitions tn each set. Exercising on the stepper
will also help you to bum Calories and shed extra pounds.
CROSS TRAINING
In the pursuit of a complete and well-balanced fitness progrom, mony have found that cross training Is the answer. The
CROSS TRAINER e is Ideal for cross training. By combining weight training with oerobic exercise, you con reshope and
strengthen your body, plus develop о stronger heart and lungs.
EXERCISE FORM
In order to obtain the greatest benefits from exercising, it is essential to mointoin proper form. Maintaining proper form
means moving through the full range of motion for each exercise, and moving only the oppropriote ports of the body.
On pages 17 through 24 of this owner's monual, you will find photographs showing the correct form for each exercise.
A description of eoch exercise is olso provided, olong with о list of the muscles offecteo. Refer to the muscle chart tn the
occomponyin.^ FITNESS JOURNAL to find the locofions of the muscles. As you exercise, the repetitions in each set
should be perforiTied smoothly ond without pausing. The exertion phase of each repetition should lost only obout boif
os long os the return phose. Rest for 1 minute between sets if you ore doing о tone workout, and 3 minutes between
sets if you ore doing a strength workout. Plan to spend the first two weeks learning the proper form for each exercise.
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