4
saFeTY guidelines
Successful cardio training programs have one prominent feature in common...safety.
Cardio training has some inherent dangers, as do all physical activities.
The chance of injury can be greatly reduced or completely removed by using correct run-
ning techniques, proper breathing, maintaining equipment in good working condition, and by
wearing the appropriate clothing
.
1. It is highly recommended that you consult your physician before beginning
any exercise program. This is especially important for individuals over the age
of 35, or persons with pre-existing health problems.
2. Always warm up before starting a workout. Try to do a total body warm up
before you start. It is especially important to warm up the specific muscle
groups you are going to be using. This can be as simple as performing a warm
up set of high repetitions and light weight for each exercise.
3. Use proper form. Focus on only working the muscle groups intended for the
exercise you are doing. If there is strain elsewhere, you may need to
re-evaluate the amount of weight that is involved with the lift. Keeping proper
form also includes maintaining control through an entire range of motion.
4. Breath properly. Inhale during the eccentric phase of the exercise, and exhale
during the lifting, or concentric phase. Never hold your breath during any part
of an exercise.
5. Always wear the appropriate clothing and shoes when exercising. Wearing
comfortable athletic shoes with good support and loose fitting, breathable
clothing will reduce the risk of injury.
6. Maintaining equipment in proper operating condition is of utmost importance
for a safe cardio training program.
7. Read and study all warning labels on this machine. It is absolutely necessary
that you familiarize yourself and all others with the proper operation of this
machine prior to use.
8. Keep hands, limbs, loose clothing and long hair well out of the way of all
moving parts.
9. Do not attempt to lift more weight than you can control safely.
10. Inspect the machine daily for loose or worn parts. If a problem is found do
not allow the machine to be used until all parts are tightened or worn or
defective parts are repaired or replaced.
