Impex MARCY PRO, Owner'S Manual

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    www.marcypro.com

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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 muscle 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 this 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 23 kg (50 lb.) and performing the exercise 10 

times in 3 minutes. When this becomes too easy, you may decide to move up to lifting 27 kg (60 lb.) 

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.