Cybex 8820 Bravo Bench - Manual (Page 9)

Page 3
Product Number 8820 Owner’s Manual
2 - Exercise
Intended Use
The intended use of this equipment is to aid or improve general physical fi tness and exercise. For Comercial 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 fi rst 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 defi ned 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 briefl y 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.
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.
Find information on the web at www. cybexintl.com or e-mail at [email protected].