Cybex 16040 Free Weight Flat Bench - Manual (Page 10)

10
Cybex Owner’s Manual
Exercise
Intended Use
The intended use of this equipment is to aid or improve general physical fitness and exercise. For
Commercial use.
Before you workout
Prior to starting a training program, get a complete physical exam to make sure your physician agrees
that you are ready. Always warm-up your muscles before a workout. A 5 - 10 minute cardio warm-
up followed by slow stretching (no bouncing) is recommended. Continue with a lighter set (50% of
normal) of intended exercises. Start your program conservatively. Choose weights you can easily
lift in the first weeks. Always perform the full range of motion unless you have an injury, then consult
a professional trainer. Know the terms. A “repetition” (rep) is defined as one complete movement
through an exercise, returning to the start position. A “set” is a continuous series of reps usually
between 6-15.
During your workout
The number of reps you perform in a set depends on your goal. To build muscle and strength, do
fewer reps (6 - 8) with heavier weight. To build endurance, do more reps (12-15) with lighter weight.
Never “cheat” by shortening the range of motion, bouncing the weight, or shifting your posture. This
may allow you to lift more weight, but it is dangerous and less effective. Catch your breath between
sets, then continue. When “circuit training” move briskly to the next exercise; when doing multiple sets
on one exercise, rest 45 - 90 seconds before the next set. Work up to three sets per exercise. When
you can perform the desired reps and sets for any exercise, increase the weight by a half or full plate.
Designing your workout
Circuit training is a good way to start. This involves doing one set per exercise, then moving to
the next exercise, pausing only briefly between them (to keep your heart and breath rate up) until
completing a balanced “circuit” of 8 - 10 exercises for your entire body. Then repeat the circuit. After
several weeks, you can move into multiple sets (3 in a row) per exercise if you choose. For both of
these, exercise the complete body every other day, up to three times a week. NOTE: A full day’s rest,
plus proper nutrition and hydration are required for optimum muscle-building or toning. Alternatively,
work out half your body one day (e.g., the upper body) and the other half the following day (e.g. the
lower body). At the end of your workout, cool down in a similar way to your warm-up.