Use; Adjusting The Arm Curl Pad Height; Exercise Guidelines; Building Muscle And Gaining Weight - Tunturi HG 20 Home Gym Manual Del Usuario

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Use

Adjusting the arm curl pad height�
(Fig. Use #7)
- Pull the adjustment knob�
- Move the arm curl pad to the required position�
- Release the adjustment knob�

Exercise guidelines

Building Muscle and Gaining Weight

Unlike aerobic exercise, which emphasizes endurance training,
anaerobic exercise focuses on strength training� A gradual weight
gain can occur while building the size and strength of muscles�
While developing muscle mass, your body adapts to the stress placed
upon it� You can modify your diet to include foods such as meat,
fish and vegetables� These foods help muscles recover and replenish
important nutrients after a strenuous workout�

Muscle Strength and Endurance

To achieve the greatest benefit from exercise, it is important to
develop an exercise program that allows you to work all of the
major muscle groups equally� To increase muscles strength;
follow this principle: Increasing resistance and maintaining the
number of repetitions of an exercise results in increased muscle
strength� To tone your body, follow the principle: Decreasing
resistance plus increasing the number of repetitions of an exercise
results in increased body tone� Once you feel comfortable with an
exercise, you can change the resistance, the number of repetitions,
or the speed at which you do the exercise� It is not necessary to
change all three variables� For example, let's say that you are training
at 10 kg� and performing the exercise 10 times in 3 minutes� When
this becomes too easy, you may decide to move up lifting 12 kg� for
the same number of repetitions in the same amount of time� Lifting
more weights fewer times most often develops muscle strength�
To gain both muscle strength and endurance, it is recommended that
you perform each exercise 15 to 20 reps per set�

Training Intensity

How hard you begin to train depends on your overall level of fitness�
The soreness you experienced can be lessened by decreasing the
load you place on your muscles and by performing fewer sets�
To avoid injury, you should gradually work into an exercise program
and set the load to your individual fitness level� The load should
increase as your fitness level increases�
Muscle soreness is common, especially when you first start exercising�
If you are painfully sore for a long time, it may be time to change your
program� Eventually, your muscle system will become accustomed
to the stress and strain placed on it

Beginning a Strength Building Program

Warming Up
To begin strength training, it is important to stretch and perform
light exercise for 5 to 10 minutes� This helps prepare the body for
more strenuous exercise by increasing circulation, raising your body
temperature and developing more oxygen to your muscles�
Workout
Each workout to keep in mind that muscle soreness that lasts for
a long period in not desirable and may mean that injury has occurred�
Cool Down
At the end of each workout, perform slow stretching exercises for 5
to 10 minutes� Ease into each stretch only going as far as you can�
This stage allows your muscles wind down after training�
To provide a total workout program it is also recommended that 2
to 3 days of aerobic exercise is performed in addition to the
strength training�
Drinking Water
For the body to function properly, it must be properly hydrated�
If you are exercising, you should increase your fluid intake� The reason
for this is that the water you take in will leave your system through the
sweating mechanism that cools your body during exercise� The water
you lose through exercise must be replaced so that the muscles can
recover properly�
Rest Day
Although you may not feel like doing it, taking a rest day at least
once a week is important because it gives you body a chance to heal
it self� Continuously working your muscle will result in over training
which will not benefit in the long run�

Care and maintenance

- Lubricate moving parts with WD-40 or light oil periodically�
- Inspect and tighten all parts before using the equipment�
- The equipment can be cleaned using a damp cloth and mild
non-abrasive detergent� DO NOT use solvents�
- Examine the equipment regularly for signs of damages or wear�
- Replace any defective components immediately and/or keep the
equipment out of use until repair�
- Failure to examine regularly may affect the safety level of
the equipment�

Additional information

Packaging disposal
Government guidelines ask that we reduce the amount of waste
material disposed of in land fill sites� We therefore ask that you
dispose of all packaging waste responsibly at public recycling centres�
End of life disposal
We at Tunturi hope you enjoy many years of enjoyable use from
your fitness trainer� However, a Time will come when your fitness
trainer will come to the end of its useful life� Under 'European WEEE
Legislation you are responsible for the appropriate disposal of your
fitness trainer to a recognised public collection facility�

Limited warranty

Tunturi New Fitness warrants this product to be free from defects
in workmanship and material, under normal use and service
conditions, for a period of two years on the frame and one year
on all other parts and components from the date of purchase�
This warranty extends only to the original purchaser� Tunturi New
Fitness's obligation under this Warranty is limited to replacing
damaged or faulty parts at Tunturi New Fitness's option�
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