Training Intensity; Adjusting The Backrest Inclination; Adjusting The Vertical Seat Position; Exercise Guidelines - Tunturi UB 40 Utility Bench Manuel De L'utilisateur

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Fasten Nuts and Bolts
‼ NOTE
• Do not over tighten any component with pivoting function.
• Make sure all pivoting components are able to move freely.
Use

Adjusting the backrest inclination

(Fig. Use #2)
- Tilt the backrest slightly and tilt the adjusting bar out of the
toothed plates.
- Move the backrest into the required position.
- Position the adjusting bar in the toothed plates to secure it.

Adjusting the vertical seat position

(Fig. Use #3)
- Tilt the seat slightly and tilt the adjusting bar out of the toothed
plates.
- Move the seat into the required position.
- Position the adjusting bar in the toothed plates to secure it.

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 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.
Securely tighten all Nuts and Bolts after
all components have been assembled in
current and previous steps.
Do not tighten all Nuts and Bolts in this
step.
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 10 kg. and performing the
exercise 10 times in 3 minutes. When this becomes too easy, you may
decide to move up lifting 12 kg. 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
Beginning a Strength Building Program
Warming Up
To begin strength training, it is important to stretch and perform
light exercise for 5 to 10 minutes. This helps prepare the body for
more strenuous exercise by increasing circulation, raising your body
temperature and developing more oxygen to your muscles.
Workout
Each workout to keep in mind that muscle soreness that lasts for a
long period in not desirable and may mean that injury has occurred.
Cool Down
At the end of each workout, perform slow stretching exercises for 5 to
10 minutes. Ease into each stretch only going as far as you can. This
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.
Drinking Water
For the body to function properly, it must be properly hydrated. If you
are exercising, you should increase your fluid intake. The reason for
this is that the water you take in will leave your system through the
sweating mechanism that cools your body during exercise. The water
you lose through exercise must be replaced so that the muscles can
recover properly.
Rest Day
Although you may not feel like doing it, taking a rest day at least
once a week is important because it gives you body a chance to heal
it self. Continuously working your muscle will result in over training
which will not benefit in the long run.
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