GPK UPPERTONE - Manual (Page 7)

7
Some General Guidelines
1. Consultant a physical therapist or physiatrist to help you develop an exercise program that is most
appropriate for you.
2. Before exercising, warm up by doing some stretching and light cardiovascular exercise (e.g., rapid rowing).
3. Control your breathing so that you exhale while exerting force, and inhale while returning to the starting
position.
4. Control the movement both while exerting force and returning to the starting position.
5. Unless otherwise suggested by a professional, we suggest that you do not exercise more frequently than
every other day. This gives your muscles time to recover between workouts.
6. Do not overexert. Stop exercising if you feel faint, dizzy, or weak.
7. If you can do so, try and tighten your stomach muscles while exercising. Or you may want to consult your
physical therapist regarding the use of an abdominal binder or support while exercising.
8. The particular muscles an exercise strengthens is determined by posture and movement. Consequently,
maintaining the correct posture and movement for each exercise is very important.
9. Proper posture and slow controlled movement not only gives the best results, but also prevents injury.
10. Proper posture and movement occurs when the only the muscles the exercise is meant to strengthen move.
11. Do not slouch or lean forward while exercising.
12. Keep your head and back as straight as possible when exercising.
13. Use the UPPERTONE’s dual resistance system to correct for any imbalances in strength between the two
sides.
14. Other than for the shoulder shrugs, never lock you arms or elbows.
15. For each exercise the range of motion should be within the extreme positions. That is, your muscles should
remain under tension during the entire set of repetitions.
16. As a general rule, the pushing motion should last about 4 seconds, while the return motion should last about
7 seconds.
17. Set the resistance so that you can do 10 to 12 repetitions while maintaining good posture and controlled,
smooth movement.
18. Follow proper nutritional guidelines for best results and to minimize injury.
19. These are general guidelines and may not meet your particular needs. Consequently it is important that you
consult with a professional who can design an exercise program that meets your needs, and will prevent
injury.