quality strength training equipment since 1977
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:: TO STRETCH OR NOT TO STRETCH
Stretching your muscles out before, after and even during your
workout can aid you in your quest for fitness. Just a few minutes
can make a huge difference.
:: RECOVERY
Strengthening and toning your muscles properly also requires
a recovery period after each workout. We recommend training
three times a week with a rest day following each workout. If you
overtrain, your body may display one or more of the following
symptoms:
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A decrease in strength or overall performance
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General body fatigue
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Sore muscles
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Longer recovery time between workouts
:: GETTING STARTED
:: BODY AWARENESS
Your ability to perform certain exercises is affected by a number
of factors, including age, health and level of fitness. If a certain
exercise hurts, don’t try to “work through the pain”. Switch to a
different exercise that works the same area without pain. Pain is a
distinct message from your body. Heed the advice.
In order to reach your goals effectively and safely! Please
remember the following suggestions:
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Always consult your physician before beginning any exercise
program.
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Stop your workout immediately if you experience faintness or
dizziness.
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Warm up properly. Calisthenics or stretching are an
acceptable warm up. If you are planning a multiple set
workout, use lighter weights on your first set as a warm up.
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Practice proper breathing during your workout - inhale during
the least resistance and exhale during maximum resistance.
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Take your time and don’t rush the exercise. Follow through
the full range of motion without jerking, swinging or twisting.
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Cool down after your exercise sessions. Light calisthenics
and stretching after a workout are essential to your success.
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Maintain your equipment. HOIST MULTI-FUNCTION
GYMS are built to last, but they still require preventative
maintenance to function at their best. Be sure to inspect your
machine before every workout.
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Keep hands & feet away from* moving parts.
:: FOR THE BEGINNER
:: SOMETHING TO THINK ABOUT
Begin your fitness adventure with a program that is easy to
accomplish and one that you enjoy. Because your benefits
are going to come from long term use of your HOIST FITNESS
SYSTEM, it is important that you maintain your program. The
more you enjoy your workout out in the beginning, the greater the
likelihood you’ll continue on to the next levels. If it’s too difficult,
you’ve added too much weight too soon. By simply adding
another set into the program you’ll have success- fully doubled
your routine. Good for you! Keep up the good work. But don’t get
carried away. If you wish to increase the weight, do so by adding
only 5% more per set. These additions will push your body to the
maximum that it is ready for at this stage. Continue with this new
program for at least another 3-4 weeks. Make sure that you are
still maintaining good form and a full range of motion throughout
this level of your program.
Once you have become comfortable with the two set workout and
you feel that you could add another set into your program, go
ahead and do so. Remember: only add to your workout after you
feel comfortable with your current level.
:: INTERMEDIATE LEVEL SUGGESTIONS
:: TIME FOR A CHANGE
Since you’ve been working out now for a couple of months or
so, it’s time to change the routine a little. Working out is all about
challenging the body and pushing to new limits. The only way for
that trend to continue is to keep the body from getting “bored”
with what you’re doing. A change is just what it needs at this level
of commitment. The changes that are available to you can range
from simply changing the order of your workout to designing an
entirely new program.
:: CHANGING THE ORDER
Since you’ve arranged your workout in an order that you are
now comfortable with, let’s move things around a bit. Generally
speaking, the muscles that are being worked out first are being
worked out the hardest. By the time you get to the last few
exercises, you are tired and the muscles don’t get your full effort.
By simply altering the order of your workout, you can successfully
“shock” your body into a new level of awareness.
:: CHANGING YOUR PROGRAM
Maybe you’ve already altered the program and you want to really
change things. Try moving your workout week to an upper / lower
body split routine. Workout with your upper body one day and
your lower body the next, followed by a day off. You will have
much more energy to spend per muscle group and you will have
correctly changed your program.
This new regimen will allow you to add more cardio time to each
workout without adding overall time to your workout. The results
of this are noticeable immediately.
