User manual CYBEX INTERNATIONAL 16230 SQUAT RACK

[. . . ] Cybex® Free Weight Squat Rack Owner's and Service Manual Strength Systems Part Number 16230-999-4 A www. cybexinternational. com Cybex® Free Weight Squat Rack Owner's and Service Manual Strength Systems Part Number 16230-999-4 A Cybex® and the Cybex logo are registered trademarks of Cybex International, Inc. DISCLAIMER: Cybex International, Inc. , makes no representations or warranties regarding the contents of this manual. We reserve the right to revise this document at any time or to make changes to the product described within it without notice or obligation to notify any person of such revisions or changes. © Copyright 2010, Cybex International, Inc. Printed in the United States of America. [. . . ] 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. 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. 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 4 Cybex Free Weight Owner's Manual 3 - Customer Service Contacting Service Hours of phone service are Monday through Friday from 8:30 a. m. [. . . ] NOTE: Use fasteners having a minimum of 500 lbs. tensile capacity (3/8'' grade 2 bolts or better). NOTE: If legs/frame does not contact surface, DO NOT pull down with anchors. Shim any leg or frame not in contact with surface using flat washers. [. . . ]