ICON WEIDER XR 6.1, User Manual

15

 EXERCISE GUIDELINES

FOUR TYPES OF STRENGTH WORKOUTS

Note: A “repetition” is one complete cycle of an 
exercise, such as one sit-up. A “set” is a series of 
repetitions.

Muscle Building

—Work your muscles near their maxi-

mum capacity and progressively increase the intensity 
of your exercise. Adjust the intensity level of an indi-
vidual exercise as follows: 
•  Change the amount of resistance used.
•  

Change the number of repetitions or sets performed.

Use your own judgment to determine the amount of 
resistance that is right for you. Begin with 3 sets of 8 
repetitions for each exercise you perform. Rest for 3 
minutes after each set. When you can complete 3 sets 
of 12 repetitions without difficulty, increase the amount 
of resistance.

Toning

—Tone your muscles by working them to a 

moderate percentage of their capacity. Select a moder-
ate amount of resistance and increase the number of 
repetitions in each set. Complete as many sets of 15 to 
20 repetitions as possible without discomfort. Rest for 
1 minute after each set. Work your muscles by com-
pleting more sets rather than by using high amounts of 
resistance.

Weight Loss

—To lose weight, use a low amount of 

resistance and increase the number of repetitions in 
each set. Exercise for 20 to 30 minutes, resting for a 
maximum of 30 seconds between sets. 

Cross Training

—Combine strength training and aero-

bic exercise by following this type of program:
•  

Strength workouts on Monday, Wednesday, and 
Friday.

•  

20 to 30 minutes of aerobic exercise on Tuesday and 
Thursday. 

•  

One full day of rest each week to give your body time 
to regenerate. 

WORKOUT GUIDELINES

Familiarize yourself with the equipment

and learn the 

proper form for each exercise. Use your own judgment 
to determine the appropriate length of time for each 

workout, and the numbers of repetitions and sets to 
complete. Progress at your own pace and be sensitive 
to your body’s signals. Follow each strength workout 
with at least one day of rest. 

Warming Up

—Start with 5 to 10 minutes of stretch-

ing and light exercise. A warm-up increases your body 
temperature, heart rate, and circulation in preparation 
for exercise. 

Working Out

—Include 6 to 10 different exercises in 

each workout. Select exercises for every major muscle 
group, emphasizing areas that you want to develop. 
To give balance and variety to your workouts, vary the 
exercises from workout to workout. 

Cooling Down

—Finish with 5 to 10 minutes of stretch-

ing. Stretching increases the flexibility of your muscles 
and helps to prevent post-exercise problems. 

EXERCISE FORM

Move through the full range of motion for each exer-
cise and move only the appropriate parts of the body. 
Perform the repetitions in each set smoothly and 
without pausing. The exertion stage of each repeti-
tion should last about half as long as the return stage. 
Exhale during the exertion stage of each repetition and 
inhale during the return stroke. Never hold your breath.

Rest for a short period of time after each set: 
•  

Muscle Building—Rest for three minutes after each 
set. 

•  

Toning—Rest for one minute after each set.

•  

Weight Loss—Rest for 30 seconds after each set. 

STAYING MOTIVATED

For motivation, keep a record of each workout. Write 
the date, the exercises performed, the resistance used, 
and the numbers of sets and repetitions completed. 
Record your weight and key body measurements once 
a month. To achieve good results, make exercise a 
regular and enjoyable part of your life.