User manual CYBEX INTERNATIONAL 16020 45 DEGREE BACK

[. . . ] Read and understand the owner's manual and all warnings posted on the machine before using. · Keep all children (12 and under) away. Teenagers (13 and over) and disabled must be supervised. Garder tous les enfants (de 12 ans et moins) éloignés. Les adolescents (de 13 ans et plus) et les handicapés doivent être surveillés. [. . . ] 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. 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. 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. At the end of your workout, cool down in a similar way to your warm-up. Page 3 Cybex Free Weight 16020 45° Back Extension Owner's Manual 3 - Customer Service Contacting Service Hours of phone service are Monday through Friday from 8:30 to 6:00 p. m Eastern Standard Time. For Cybex customers living in the USA, contact Cybex Customer Service at 888-462-9239. For Cybex customers living outside the USA, contact Cybex Customer Service at 508-533-4300 or fax 508-533-5183. cybexintl. com or e-mail at techhelp@cybexintl. com. Ordering Parts Fax orders to 508-533-5183. To speak with a customer service representative, call 888-462-9239 (for customers living within the USA) or 508-533-4300 (for customers outside the USA). You may also contact us through e-mail at techhelp@ cybexintl. com Having the following information ready when calling will assist our Cybex representatives in serving you. [. . . ] NOTE: The foot of the machine will need to be raised slightly off the floor in order to remove foot glide. Do not install weight stack (if applicable) until after removing foot glides. Using a rubber mallet, carefully strike foot glide. With a flat blade screwdriver, carefully pry off foot glide. [. . . ]