weider pro 495 - Fitness Equipment

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ATTACHING WEIGHTS TO THE LAT TOWERTo use the Lat Tower (26), slide the desired amount ofweight (not included) onto the weight tube on theWeight Carriage (32).WARNING: Do not place more than150 pounds on the weight carriage.When performing an exercise during which youare sitting on the bench with your back to thelat tower, make sure there is plenty of spacebetween your back and the weight carriage.Always lower the weight carriage in a controlledmanner. Never let the weight carriage drop.26WeightTube32WeightADJUSTING THE UPRIGHTSThe Uprights (1) can be adjusted to five heights fordifferent exercises. To adjust the height, remove theM10 x 67mm Adjustment Knobs (37) from bothUprights and Upright Bases (7). Slide the Uprights tothe desired position and re-insert the AdjustmentKnobs.37171WARNING: Always set bothuprights at the same height. Make sure that theadjustment knobs are inserted completely andtightened into the uprights.737ATTACHING THE CURL POSTNote: When the Curl Post (27) is not in use, the45mm Square Inner Cap (21) should be inserted intothe Front Leg (8).For some exercises, the Curl Post (27) must beattached to the weight bench.2127Slide the Curl Post (27) into the Front Leg (8). Alignone of the adjustment holes in the Curl Post with theadjustment hole in the Front Leg. Tighten the M10 x48mm Adjustment Knob (41) into the adjustment holein the Front Leg. Make sure that you fully tightenthe Adjustment Knob.84112
Exercise GuidelinesTHE FOUR BASIC TYPES OF WORKOUTS¥ Muscle BuildingIn order to increase the size and strength of yourmuscles, you must push your muscles to a high percentageof their capacity. You must also progressivelyincrease the intensity of your exercise so that yourmuscles will continually adapt and grow. Each individualexercise can be tailored to the proper intensitylevel by changing the amount of weight used, or thenumber of repetitions or sets performed. (A ÒrepetitionÓis one complete cycle of an exercise, such asone sit-up. A ÒsetÓ is a series of repetitions performedconsecutively.)The proper amount of weight for each exercisedepends upon the individual user. It is up to you togauge your limits. Select the amount of weight thatyou think is right for you. Begin with 3 sets of 8 repetitionsfor each exercise that you perform. Rest for 3minutes after each set. When you can complete 3sets of 12 repetitions without difficulty, increase theamount of weight.¥ ToningTo tone your muscles, you must push your muscles toa moderate percentage of their capacity. Select amoderate amount of weight and increase the numberof repetitions in each set. Complete as many sets of15 to 20 repetitions as possible without discomfort.Rest for 1 minute after each set. Work your musclesby completing more sets rather than by using highamounts of weight.¥ Weight LossTo lose weight, use a low amount of weight andincrease the number of repetitions in each set.Exercise for 20 to 30 minutes, resting for a maximumof 30 seconds between sets.¥ Cross TrainingIn the pursuit of a complete and well-balanced fitnessprogram, many have found that cross training is theanswer. We recommend that on Monday, Wednesdayand Friday, you plan weight training workouts. OnTuesday and Thursday, plan 20 to 30 minutes of aerobicexercise, such as cycling, running or swimming.Rest from both weight training and aerobic exercisefor at least one full day each week to give your bodytime to regenerate. By combining weight training withaerobic exercise, you can reshape and strengthenyour body, plus develop a stronger heart and lungs.PERSONALIZING YOUR EXERCISE PROGRAMWe have not specified an exact length of time foreach workout, or a specific number of repetitions orsets for each exercise. It is very important to avoidoverdoing it during the first few months of your exerciseprogram, and to progress at your own pace. Ifyou experience pain or dizziness at any time whileexercising, stop immediately and begin to cool down.Find out what is wrong before continuing. Rememberthat adequate rest and a proper diet are also important.WARMING UPBegin each workout with 5 to 10 minutes of lightstretching and exercise to warm up. Warming up preparesyour body for exercise by increasing circulation,raising your body temperature and delivering moreoxygen to your muscles.WORKING OUTEach workout should include 6 to 10 different exercises.Select exercises for every major muscle group,with emphasis on the areas that you want to developthe most. To give balance and variety to your workouts,vary the exercises from workout to workout.Schedule your workouts for the time of day when yourenergy level is the highest. Each workout should befollowed by at least one day of rest. Once you find theschedule that is right for you, stick with it.EXERCISE FORMIn order to obtain the greatest benefits from exercising,it is essential to maintain proper form.Maintaining proper form means moving through thefull range of motion for each exercise, and movingonly the appropriate parts of the body. Exercising inan uncontrolled manner will leave you feelingexhausted. On the exercise poster accompanying thismanual, you will find photographs showing the correctform for several exercises. A description of each exerciseis also provided, along with a list of the musclesaffected. Refer to the muscle chart on page 14 to findthe locations of the muscles.The repetitions in each set should be performedsmoothly and without pausing. The exertion stage ofeach repetition should last about half as long as thereturn stage. Proper breathing is important. Exhaleduring the exertion stage of each repetition and inhaleduring the return stroke; never hold your breath. Rest13
Page 1 and 2: ¨495Model No. WEBE17100Serial No.W
Page 3 and 4: Important PrecautionsWARNING: To re
Page 5 and 6: This chart is provided to help you
Page 7 and 8: 3. Attach the Front Leg (8) to the
Page 9 and 10: 11. Slide the Curl Post (27) into t
Page 11: Using the Weight BenchThe weight be
Page 15 and 16: MONDAYDate:/ /EXERCISE WEIGHT SETS
Page 17 and 18: Notes17
Page 19 and 20: 28112647293132743193738311435192444

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