exercise system EXERCISE BOOKLET TABLE OF CONTENTS How To Use This Exercise Booklet .................................................................3 Total Fitness With The Total Gym® 1000 (Helpful Hints) ........................3 Definitions of Terms: Fitness Circuit ......................................................................................................4 Intensity: Level of Resistance ...........................................................................4 Repetitions .........................................................................................................4 Sets ......................................................................................................................4 Tempo: Speed of Movement.............................................................................4 Rest Period ..........................................................................................................4 Frequency: Rate of Progression ........................................................................4 Three Different Exercise Movements: Bilateral Movement ...........................................................................................4 Unilateral Movement.........................................................................................4 Static Equilibrium - High Speed Movements ..................................................4 Exercise Resistance Chart ................................................................................5 Programs: Starter Program...............................................................................................5-7 Beginner - basic fitness for men and women ..............................................6-7 Circuit Training for men and women............................................................7-8 Intermediate Men's and Women's ..............................................................9-12 Advanced Men's and Women's - Body Building ......................................13-19 Sport Specific Programs:...........................................................................19-21 Skiing .................................................................................................................19 Golf ....................................................................................................................19 Tennis............................................................................................................20 Running/Walking..............................................................................................20 Accessories ...................................................................................................21-22 Additional Exercises...................................................................................23-26 Workout Progress Chart............................................................................27-29 2 HOW TO USE THIS EXERCISE BOOKLET Your body is probably thanking you already. It can hardly wait to feel those old muscles toning up. That's because the Total Gym® 1000 Exercise System is a great way to get in shape and stay in shape. Use it as an exercise machine or team it up with other sports as a training machine. It can improve your tennis, racquetball, golf, skiing and swimming, as well as your overall physical fitness. Don't push yourself too hard if you haven't exercised lately. Take it easy and work up slowly. NOTE: As with any exercise program, consult your physician before starting a workout on the Total Gym® 1000. We've developed various exercise programs which tone, firm, shape, strengthen and recondition your muscles. Choose the program that suits your fitness level or interest. If you are not a regular exerciser, we recommend you perform the starter program for the first 2 weeks or until you feel comfortable moving on to the Basic Beginners Program. Turn to your desired exercise program in this booklet. Now you're ready to sculpt a new body. After working out on the Total Gym® 1000, the first thing you'll notice is that you feel better. Not only while you exercise, but all the time. Next, you'll observe your steady climb up the resistance levels. Every time you raise the glideboard, your body has increased in fitness. Words like "level" and "repetition" are explained on the following pages in easy to understand terms. Review the terms carefully in order to fully understand their usage in the Exercise Program Charts. TOTAL FITNESS WITH THE TOTAL GYM®1000 What is fitness? In general, fitness can be viewed as a measure of body composition (fat vs. muscle), aerobic endurance, muscular strength and flexibility. It is also a state of well-being that breeds confidence and poise. No matter what benefit you want ­ improved appearance, a higher level of fitness or just a fun exercise program ­ you'll get it with the Total Gym® 1000 Exercise System. Total Gym® 1000 lets you exercise at your own pace, without the strain placed on joints by traditional exercises. As you pull yourself up and down the rails, you're working against some percentage of your body weight (see the body weight resistance chart on page 5). Increase or decrease the workload by adjusting the height of the glideboard. A Total Fitness Program is more than exercise and more than eating right. It is a "fitness for life" plan that goes hand in hand with an overall healthy lifestyle. This includes regular check-ups and exercise, now and for the rest of your life. Your total fitness program consists of three parts: Aerobic exercise to burn fat and calories. Strength conditioning exercises to tone and shape your muscles, increase your metabolic rate, and strengthen your bones. A diet that is safe, sensible and healthy. HELPFUL HINTS When using any exercise equipment, basic safety precautions should always be observed, including the following: · Do not operate any exercise equipment if it is not completely assembled or has been damaged in any manner. · All equipment should be set up and operated on solid, level surfaces only. · All equipment including cables and pulleys should always be checked for wear before each use. · Do not operate exercise equipment with long, loose hair or loose clothing. · Care should be taken while getting on and off any exercise equipment. · Do not over-exert yourself or work to exhaustion. · Close adult supervision is necessary at all times. · The use of accessory attachments not recommended by Today, all fitness research recommends both aerobic exercise and strength conditioning to achieve balanced fitness. By improving your aerobic fitness you will strengthen your heart and lungs, increase your stamina and endurance, and help with weight loss and weight maintenance. Strength conditioning adds lean muscle to your body, increasing your body's fat-burning ability by increasing your metabolism. In this process, your body burns more calories, even while you rest. When you combine aerobic workouts with strength conditioning, as you will with your Total Gym® 1000, you can burn more fat and calories than with just aerobic exercise alone. The Total Gym® 1000 workout will help with the first two parts of your Total Fitness Program, but you need to make healthy, low-fat eating a big priority as well. Consult with your physician about an eating plan that's right for you. Healthy eating habits and exercise will help you reach your desired weight and then stay there. We recommend that you follow dietary guidelines approved by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services. There are over 70 different exercises included in this guide. And they're all explained in full detail. Some are performed with the arm pulley cable hooked to the glideboard, others don't require the use of the cable. If the arm pulley cables are hooked, we recommend you always grasp the handles before sitting or laying on the glideboard. This controls the glideboard and makes it easier to get into the correct position for each exercise. When you're ready to get off the glideboard, maintain control of the handles until your feet are on the floor or until the glideboard rests at the bottom of the rails. the manufacturer may cause injuries. 3 DEFINITION OF TERMS THREE EXERCISE MOVEMENTS Fitness Circuit: Comprehensive exercise requires the systematic training of all the body's major muscle groups. Total body fitness is best achieved through Circuit Training, a series of exercises performed repetitively in a certain sequence. After every exercise is finished and the circuit is complete, repeat it as recommended on the charts for each program. Intensity: The intensity of an exercise is measured by the difficulty of pulling or pushing the glideboard up the rails. Intensity refers to how hard you work when you exercise. You control the intensity by the level of resistance you select. For example, if your program calls for 12-20 repetitions of an exercise, and you can only perform 8 repetitions, your resistance level is too high. If you can perform 21 repetitions, you should increase the resistance to the next higher level. Repetitions: Repetitions designate the number of times an exercise is performed within one set. A range of repetitions is recommended so that you can perform exercises with precision and form. If you are not able to complete the recommended repetitions before losing form, you should reduce the resistance to allow good form. Sets: A set is a sequence of repetitions of one exercise. If you are a beginner, start with only one set of each exercise. When you are able to perform one set of each exercise with minimal soreness two days post exercise, you are ready to add a second set. Use this same guideline to advance to a third set of each exercise. Tempo --Speed of Movement: Tempo is the pace at which you move during the exercise. For instance, performing the squat with a slow tempo (3 seconds up­concentric and 3 seconds down­eccentric) would expose the muscles to approximately six seconds of work per repetition. The same exercise performed at a fast tempo (1 second up­concentric and 1 second down­eccentric) would provide two seconds work-per repetition. Tempo is a critical component because the amount of time a muscle is under tension is a primary stimulus by which the body gets stronger. In the following Program Charts, tempo is defined by two numbers with a slash between them. For example 2/3 indicates 2 seconds up­concentric, and 3 seconds down­ eccentric. Rest Period: A rest period is the time taken between sets or the next exercise. Always follow the prescribed rest period. Rest period length has direct correlation to the positive physiological response of any exercise. Frequency: How often should you exercise? We suggest fifteen to twenty minutes a day, three to four times per week. If you want to work out more frequently, or for a longer time period, go right ahead. However, follow your program guidelines. Bilateral Movement: This is the most common type of exercise movement. It occurs when both arms or both legs move together in the same direction. You will probably do most of your exercises this way. Unilateral Movement: The unilateral movement is performed when one arm or one leg remains stationary, while the other moves independently. As shown, the right arm stays fixed while the left arm moves through the movement. This allows you to concentrate more intensely on isolated body parts. Static Equilibrium: Both arms move simultaneously in opposite directions during static equilibrium. These exercises hold the glideboard in a stable position with no movement. This type of exercise allows you to concentrate intensely on toning the upper body and helps improve your endurance and coordination. 4 TOTAL GYM® 1000 EXERCISE RESISTANCE CHART When you need to know how much resistance the Total Gym® 1000 creates at a particular level, use the following chart: BODY WEIGHT (LBS.) 50 LEVEL SLOPE° % WT. % 60 WT. % 70 WT. % 80 WT. % 90 WT. % 100 WT. % 110 WT. % 120 WT. % 130 WT. % 140 WT. % 150 WT. % 160 WT. % 170 WT. % 180 WT. % 190 WT. % 200 WT. % 210 WT. % 220 WT. % 230 WT. % 240 WT. % 250 WT. 7 6 5 4 3 2 1 24° 51 26 50 30 48 34 47 42 47 42 46 46 46 50 45 54 45 55 44 62 44 66 44 70 44 74 44 79 44 83 43 87 43 90 43 95 43 99 43 103 43 108 21° 48 18° 39 15° 32 12° 26 25 20 16 13 44 38 32 25 26 23 19 15 10 4 42 37 31 25 16 6 30 27 22 17 12 4 42 36 30 24 16 6 33 29 24 20 13 5 41 36 30 24 16 6 37 32 27 21 14 5 40 35 29 24 16 6 40 35 29 24 16 6 40 35 29 24 16 6 44 38 32 26 17 6 40 34 29 23 15 6 48 41 34 28 18 7 39 34 27 23 15 6 51 44 37 30 20 8 39 34 28 23 15 6 55 47 40 32 21 8 39 34 28 23 15 6 58 51 42 34 23 9 39 33 28 23 15 6 62 54 45 36 24 9 39 33 28 22 15 6 66 57 47 38 26 10 38 33 28 22 15 6 70 60 50 40 27 10 38 33 27 22 15 6 73 63 53 42 28 1 ...