Cybex 5000 Series PL - Manual (Page 49)

Cybex Plate Loaded Owner’s Manual
General
Exercise
Guidelines
Page 3-1
3 - General Exercise Guidelines
Training Suggestions
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. Slow stretching
(no bumping) and a 5 - 10 minute cardio workout are recommended. Continue with a lighter
set (50% of normal of intended exercises). Proper breathing is very important. Exhale during
muscle exertion, and inhale while returning to the start position. Start your program
conservatively. 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). Your Cybex
dealer can help you find one. 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 firm your muscles, reduce fat, and 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; when doing multiple sets on one exercise, rest 45-90 seconds, then do 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 briefly 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 (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). To reduce muscle soreness, end each
series of sets for a given muscle with a set of increased reps and lighter weights. At the end of
your workout, cool down in a similar way to your warm-up.