Keys Fitness ST-NB, Owner'S Manual

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Important Safety Information

Please read all instructions carefully before using this product.

SAFETY TIPS

Consult with your physician before engaging in any vigorous exercise. Know your heart rate 
and/or pulse as well as your physician-recommended heart rate training zone. Proper medical 
clearance is recommended for anyone beginning an exercise program especially if you are 35 
years of age or older or suffer from heart respiratory problems.

-  Warm-up before any exercise program with 8 minutes of aerobic-like activity followed  

   by stretching from head to toe.

-  Wear comfortable clothes that allow freedom of movement and are not tight or    

   restricting.

-  Wear comfortable shoes made with good support and non-slip soles.

-  Breath naturally, never holding your breath during an exercise.

-  Perform exercises consistently with proper technique and pass through a full range of  

   motion.

-  Increase resistance by adding heavier weights. Decrease resistance by using lighter  

   weights.

-  Always use a spotter for safety.

-  Avoid over-training. You should be able to carry on a conversation while exercising.

-  After an exercise session. Cool down with slow stretching, cycling or walking.

EXERCISE DEFINITIONS:
Sets

: A set is one complete routine of exercises. Complete 1-3 sets for each exercise.

Repetitions

: (referred to as reps) Is the number of times you perform an exercise in a row. 

We recommend beginning with 6 reps and increasing up to 12 reps as indicated below.

Novice

: Start with one set of 8-12 reps. Once you can complete the entire set of 12 reps con-

secutively, progress to the intermediate level.

Intermediate

: Complete 2 sets of 8-12 reps once you can complete two sets of 12 reps con-

secutively, progress to the advanced level.

Advanced

: Complete 3 sets of 12 reps

DISCLAIMER:

Keys Fitness is not responsible for the misuse of any of its products or for any injury sustained 
while using any Keys Fitness product. The consumer uses any or all of Keys Fitness Products at 
their own risk.

BEFORE YOU BEGIN:

Before you begin assembly of your Keys Fitness product, please take a moment to review the 
hardware and parts list on the following pages. Each part has been illustrated and numbered 
for easy identification.
Check this list against the contents of your package to make sure you have all required parts. 
If any parts are missing, please do not return this product to the store. Contact our service 
department immediately at 

1-888-340-0482

 and we will rush you any parts you may require.