Fasten Nuts And Bolts; Exercise Guidelines; Building Muscle And Gaining Weight; Muscle Strength And Endurance - Tunturi RC20 Manuel De L'utilisateur

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- Ensure Carriage Bolts are inserted through the
SQUARE holes on components that need to be
assembled. Attach washer 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 tightening the bolts.

Fasten Nuts and Bolts

NOTE
• Do not over tighten any component with
pivoting function.
• Make sure all pivoting components are able
to move freely.

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.
1 0
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.
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 22kgs and performing the exercise 10
times in 3 minutes. When this becomes too easy,
you may decide to move up lifting 27kgs 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.