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EXECISE 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 muscles 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 the 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 50 lbs and performing the exercise 10 times 
in 3 minutes. When this becomes too easy, you may decide to move up lifting 60 lbs 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. 

 
 
 
 
 
 
 
 
 
 
 
 

Summary of Contents for Marcy SB-512

Page 1: ...Maintenance Parts List Warranty Ordering Parts Model SB 512 Retain This Manual for Reference 130719 OWNER S MANUAL DELUXE UTILITY BENCH SB 512 IMPORTANT Please read this manual before commencing assem...

Page 2: ...your safety and benefit read this manual carefully before using the equipment As a manufacturer we are committed to provide you complete customer satisfaction If you have any questions or find there...

Page 3: ...ar robes or other clothing that could become caught in the equipment Running or aerobic shoes are also required when using the equipment 7 Use the equipment only for its intended use as described in t...

Page 4: ...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 le...

Page 5: ...his stage allows your muscles wind down after training To provide a total workout program it is also recommended that 2 to 3 days of aerobic exercise is performed in addition to the strength training...

Page 6: ...5 WARNING LABEL PLACEMENT The warning labels shown here have been placed on the Rear Base If the labels are missing or illegible please call customer service at 1 800 888 8899 for replacements Apply...

Page 7: ...only to end of the Carriage Bolt Use Allen Bolts or Hex Bolts inserted through the ROUND hole on components that need to be assembled Always wait until all bolts are assembled onto the bench before ti...

Page 8: ...lvents 4 Examine the equipment regularly for signs of damages or wear 5 Replace any defective components immediately and or keep the equipment out of use until repair 6 Failure to examine regularly ma...

Page 9: ...e 2 10 Seat Pad 1 11 Backrest Board 1 12 Lock Knob M10 1 13 Foam Roll 4 14 Bracket 4 3 8 x 1 1 15 Foam Roll End Cap 4 16 End Cap 1 x 1 2 17 End Cap 1 x 1 6 18 End Cap 2 x 2 2 19 End Cap 1 x 1 1 20 Sle...

Page 10: ...IMPEX INC www impex fitness com 9 EXPLODED DIAGRAM IMPEX INC...

Page 11: ...ance of the product or other damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyments or use costs of removal installation or other consequential damag...

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