NordicTrack GRT 360 User Manual

Contents

THE FOUR BASIC TYPES OF WORKOUTSMuscle BuildingThe only way to increase the size and strength ofyour muscles is to push them close to their maximumcapacity. When you progressively increase the inten-sity of your exercise, your muscles will continuallyadapt and grow. You can tailor the individual exerciseto the proper intensity level in two ways:• by changing the amount of weight used• by changing the number of repetitions or sets per-formed (A “repetition” is one complete cycle of anexercise, such as one sit-up. A “set” is a series ofrepetitions).The proper amount of weight for each exercise obvi-ously depends upon the individual user. You mustgauge your limits and select the amount of weight thatis right for you. Begin with 3 sets of 8 repetitions foreach exercise you perform. Rest for 3 minutes aftereach set. When you can complete 3 sets of 12 repeti-tions without difficulty, increase the amount of weight.ToningYou can tone your muscles by pushing them to amoderate percentage of their capacity. Select a mod-erate amount of weight and increase the number ofrepetitions in each set. Complete as many sets of 15to 20 repetitions as possible without discomfort. Restfor 1 minute after each set. Work your muscles bycompleting more sets rather than by using highamounts of weight.Weight LossTo lose weight, use a low amount of weight andincrease the number of repetitions in each set.Exercise for 20 to 30 minutes, resting for a maximumof 30 seconds between sets.Cross TrainingMany people desire a complete and well-balanced fit-ness program, and cross training is a very efficientway to accomplish this. One example of a balancedprogram is:• Plan weight training workouts on Monday,Wednesday, and Friday.Exercise Guidelines8POSITIONING THE WEIGHT RESTSBefore beginning an exercise, loosen the AdjustmentKnobs (12) and move the Short Weight Rests (4) andLong Weight Rests (19) to the appropriate height for theexercise. Tighten each Adjustment Knob by snapping itinto a hole in an Upright (1) and turning it clockwise.The selected height should represent the lowest pointto which you want your barbell to go during the exer-cise. Perform the exercise as shown on the accompa-nying exercise poster. Note: Make sure the Adjust-ment Knobs are tightened into the adjustment holesin the uprights.12124119This section explains how to adjust the weight rack. See the EXERCISE GUIDELINES below, for important infor-mation on how to get the most benefit from your exercise program. Also, refer to the accompanying exerciseposter to see the correct form for several exercises. Inspect and tighten all parts each time you use the weightrack. Replace any worn parts immediately. The weight rack can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.Adjusting the Weight RackWARNING: Always set both ShortWeight Rests (4) and Long Weight Rests (19) atthe same height. When you are performingstanding exercises in the rack, stand inside thearea that is shaded in the drawing on page 3.