quality fitness equipment since 1977
1
HOIST
®
WORKOUT MANUAL
:: INTRODUCTION
To be successful in your exercise program, it is important to
develop an understanding of the basic principles of weight
training.
:: PLANNING FOR SUCCESS
Now that you have your Hoist Fitness System, it’s only natural
that you want to get started immediately. And you should-but
not before determining a set of realistic goals and objectives for
yourself. Deciding on an exercise plan that’s right for you prior to
starting will contribute significantly to your success.
Once you have your goals in mind, you need the appropriate
exercise program. The fitness professionals at Hoist have made
it easy by providing a guideline for creating your own weight
training program. Detailed instruction in performing each
exercise is also included. Please follow them carefully.
:: SPORTS TRAINING
Our Sports Training programs build strength and endurance,
allowing athletes to improve the skills important to their specific
sport.
:: INJURY REHABILITATION
Sports medicine experts recognize prescribed weight training as
an important part in the recovery of damaged joints and muscles.
Any injury rehabilitation should be under the close supervision of
a qualified physician.
:: DIET & EATING HABITS
The results of any workout program are greatly enhanced by
an appropriate diet plan. We strongly recommend consulting a
physician or visiting your local bookstore for more information on
diet and nutrition before beginning your exercise campaign. And
remember, for a well-toned “look”, keep your fat intake at 20% or
less of your total daily calories. READ THE LABELS on what you
eat.
:: FUNDAMENTALS
:: SETS & REPS
In weight training, the number of times you repeat the movement
of a specific exercise is known as a repetition, or rep. A set is a
fixed number of reps.
:: GRADUAL PROGRESSION
The demands placed on your muscles and joints must progress
gradually. A gentle but steady course of action is essential for
lasting results. There are four ways you can steadily increase the
intensity of your workout:
l
Increase the resistance
l
Increase the number of repetitions
l
Increase the number of exercises performed within the same
time period
l
Increase the number of sets
:: MAKE IT A HABIT
Your body will respond to weight training and conditioning only
when you complete your workout on a regular basis. The Hoist
Fitness System will help you reach your goals-but only if you’re
consistent in using it.
:: DESIGN A PROGRAM FOR YOU
You are the one that is going to have to do the work, so make
the program yours and not someone else’s. Pick a time that
you feel the most comfortable with and use that time to do your
new workout. If your interests lie in weight loss and toning then
designing a muscle building workout would not be for you. Be
aware of the difference between a weight loss workout and one
which builds muscle.
:: CHOOSING THE MUSCLES TO WORK OUT WITH
To gain the most benefit out of your workout, it is necessary
to use muscles that complement each other. When using a
particular muscle you should use the supporting muscles as well.
The effects of this are twofold: 1) you will be able to increase your
muscular coordination, and 2) lift more weight safely. Example:
When using your chest muscles, you should also use your
shoulders and triceps as well.
:: INCREASE YOUR RESISTANCE PERIODICALLY
In order to keep improving your strength gains, you will need to
increase your resistance levels. Keep in mind that a little increase
goes a long way. It is not necessary to increase your resistance
level by more than 5% at any given time. If you increase your
resistance levels, make sure that you can still go through the
entire range of motion and that your repetitions do not go down
below your desired number.
9990 Empire Street | San Diego, CA 92126 | 858.578.7676 | 800.548.5438 | hoistfitness.com
