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Trojan Challenger 150 Owner's manual

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www.trojanhealth.co.za
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1
HOME
FITNESS
SOUTH AFRICA’S
SINCE
1981
0861 876526
0861 TROJAN
WARRANTY
TROJAN
MY SPACE MY TIME
®
CAUTION
READ ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUAL
BEFORE USING THIS EQUIPMENT
KEEP THIS MANUAL FOR
FUTURE REFERENCE
Challenger 150
hOMe gYM
hOMe gYM aSSeMBlY, Care anD
InSTrUCTIOn ManUal
10177-2
InDeX Page
1. SAFETY INSTRUCTIONS 3
2. PRE ASSEMBLY CHECK LIST 5
3. HARDWARE LIST 6
4. PARTS LIST 8
5. ASSEMBLY STEPS 11
6. FITNESS TIPS & TECHNIQUES 17
7. CONDITIONING GUIDELINES 18
8. WARM - UP AND COOL-DOWN 19
9. EXERCISE PROGRAM 20
10. FREQUENTLY ASKED QUESTIONS 22
11. EXPLODED DRAWING 23
12. TROJAN 1 YEAR LIMITED WARRANTY 24
13. TROJAN REPAIRS PROCEEDURE 25
10177-3
1. SaFeTY InSTrUCTIOnS
It is the sole responsibility of the purchaser of TROJAN products to read the owner’s manual, warning labels and instruct all
individuals, on proper usage of the equipment. Understanding each and every warning to the fullest is important. If any of these
instructions or warnings are unclear, please contact Trojan Customer Services on 0861 876526 (0861 Trojan), within the Republic of
South Africa.
The equipment is only intended for HOME USE and is NOT INTENDED FOR COMMERCIAL, INSTITUTIONAL AND/OR
STUDIO FACILITIES USE.
Contact TROJAN with any questions regarding this classification. It is recommended that all users of TROJAN be informed of the
following information prior to use.
healTh WarnIng
• Beforestartinganyexerciseorconditioningprogramyoushouldconsultwithyourpersonalphysiciantoseeifyourequirea
completephysicalexam.Thisisespeciallyimportantifyouareovertheageof35orhaveneverexercised,arepregnantorsuffer
from any illness.
• Ifatanytimeduringexerciseyoufeelfaint,dizzyorexperiencepain,stopexercisingimmediatelyandconsultyourphysician.
• Toavoidmuscularpainandstrain,begineachworkoutbystretchingandwarmingupandendeachsessionbycoolingdownand
stretching.
aCCeSS COnTrOl
TROJAN recommends that all fitness equipment be used in a supervised area. It is recommended that the equipment be located
in an access controlled area. Control is the responsibility of the owner. Keep children away from all equipment. Parents or other
supervising adults must provide close supervision of children, if the equipment is used in the presence of children.
InSTallaTIOn
TROJAN recommends that all equipment:
• Besecuredtoorsetuponasolid,levelsurfacetostabilizeandeliminaterockingortippingoverduringtraining.
• Besetupinsideyourhomeawayfrommoistureanddust(theequipmentisnotdesignedforoutdooruse).
• Besetupwithsufcientventilationtoensureproperoperation.
• Besetupwithsufcientspacearoundtheequipmentsothatallexercisescanbecompletedsafely.Itis
recommendedthatthereshouldbeatleast1mofspacearoundtheequipmentwhereaccessisrequiredtoexercise.
Fortreadmillsitisrecommendedthatyouhave2mofspacebehindtherunningdeck.
• Beinstalledbyourteamofinstallers.
PrOPer USage
• Donotusetheequipmentinanywayotherthanasdesignedorintendedbythemanufacturer.Itisimperativethat
TROJAN equipment is used properly to avoid injury.
• Injuriesmayresultfromexercisingimproperlyorexcessively.
• YourTROJANequipmentshouldonlybeusedbyonepersonatatime.
• Becarefultomaintainyourbalancewhileusing,mounting,dismounting,folding,unfoldingorassemblingyourTROJAN
equipment to avoid injury.
• Donotattempttoadjustanyseats/pads/pulleysetc.whileyouareonyourTROJANequipment.
• Servicingotherthantheproceduresinthismanualshouldbeperformedbyanauthorizedservicerepresentativeonly.
• GymandBenches-Whenadjustinganyseat,kneeholddownpad,rangeofmotionlimiter,footholdpad,pulleyor
anyothertypeofadjuster,makecertaintheadjustingpinisfullyengagedintheholetoavoidinjury.
10177-4
InSPeCTIOn
• Donotuseorpermituseofanyequipmentthatisdamagedorhaswornorbrokenparts.ForallTROJANequipmentuse
only replacement parts supplied by TROJAN.
• Alwaysmakesurethatallnutsandboltsaretightenedpriortoeachuse.
• Cablesandbeltsposeanextremedangerifusedwhenfrayed.Alwaysreplaceanycableatrstsignofwear.
• Routinelyinspectallaccessoryclipsthatjoinattachmentstothecablesandreplaceattherstsignofwear.
• Maintainlabelsandnameplates–donotremovelabelsforanyreason.Theycontainimportantinformation.
• Equipmentmaintenance–Preventativemaintenanceisthekeytosmoothoperatingequipment.Pleaseensurethatyou
follow our maintenance tips to ensure the continued correct function of your TROJAN equipment.
• Beforeanyuse,examineallaccessoriesapprovedforusewiththeTROJANequipmentfordamageorwear.
• ShouldyourTrojanequipmentappeardamagedorworn,donotattempttouseorrepairtheequipmentyourself.
Please contact our service department on 0861 876526 (0861 Trojan) to arrange a repair.
OPeraTIng WarnIngS
• Itisthepurchaser’sresponsibilitytoinstructallusersastotheproperoperatingproceduresofallTROJANequipment.
• Keepchildrenawayfromallmovingpartsandawayfromallstrengthequipment.Parentsmustprovideclosesupervisionof
children if the equipment is used in the presence of children.
• Donotwearloosettingclothingorjewellerywhenusingtheequipment.Itisalsorecommendedthatuserstieuplonghair
to avoid contact with moving parts.
• Ensurethatanyonenotusingtheequipmentstaysclearoftheuser,accessoriesandmovingpartswhilethemachineisin
operation.
SeleCTOrIZeD WeIghT STaCKS
• UseonlyweightselectorpinssuppliedbyTROJAN.Shouldyoulooseordamageyourpin,contactourservicedepartmentto
arrange delivery of a new pin.
• Ensurethatweightselectorpinsarefullyinsertedaspartialinsertioncancauseweightstofallunexpectedly.
• Neverpintheweightstackinanelevatedposition.
• Neverremoveaselectorpinifanyweightsaresuspended.
• Neverattempttoreleasejammedweightsorpinsthataresuspended.
USer WeIghT lIMITaTIOnS
• ThisTROJANCHALLENGER150maynotbeusedbypersonsweighingmorethan100kg.
SaVe ThIS InSTrUCTIOn ManUal FOr FUTUre USe anD reFerenCe
If any of these instructions or warnings are unclear please contact Trojan Customer Services on 0861 876526 (0861 Trojan), within
the Republic of South Africa or visit www.trojanhealth.co.za.
1. SaFeTY InSTrUCTIOnS
Leg Curl Pad
Seat Cushion
Weight Stack
Back Rest Cushion
Butterfly Arm
Lower Lat Bar
Pulley
Lat Bar
Guide Rod
10177-5
2. Pre aSSeMBlY CheCK lIST
ThankyouforchoosingtheTROJAN CHALLENGER 150 HOME GYM. Wetakegreatprideinproducingthisquality
productandhopeitwillprovidemanyhoursofqualityexercisetomakeyoufeelbetter,lookbetterandenjoylifetoits
fullest.
Yes,itisaprovenfactthataregularexerciseprogramcanimproveyourphysicalandmentalhealth.Toooften,ourbusy
lifestyleslimitourtimeandopportunitytoexercise.TheTROJAN CHALLENGER 150 HOME GYM provides a
convenient and simple method to begin your assault on getting your body in shape and achieving a healthier lifestyle.
Before reading further, please familiarise yourself with the parts that are labelled.
Read this manual carefully before using the TROJAN CHALLENGER 150 HOME GYM.
(69)5/16“x2-3/4“HexBolt2pieces
(46)5/16“x1”Screws6pieces
(48)3/8“x4”HexBolt2pieces
(49)3/8“x3-1/4”HexBolt4pieces
(50)3/8“x2-3/4”HexBolt1piece (51)3/8“x2-3/4”HexBolt9pieces
(52)5/16“x1-3/4”HexBolt4pieces
(53)5/16“x1-3/4”Screw4pieces
(54)3/8“x2”HexBolt4pieces
(60)3/8“x3”HexBolt3pieces
(62)1/2”x6”HexBolt1piece
(65)1/2“x3”HexBolt1piece
(67)3/8x1-1/4”HexBolt2pieces
10177-6
3. harDWare lIST
(43) 5/12“ X 16mm Washers 14 pieces
(44)3/8“x19mmWashers56pieces
(4 pieces pre-assembled to no. 4).
(59)3/8“x1”(pre-assembledto40&41)1piece(56)1/2“x47mm(PackWeightPlate)1piece
(45)3/8“LockNuts25pieces
(63)1/2“x26mmWashers4pieces
(61)5/16“LockNuts4pieces
(64)1/2“LockNuts2pieces
(68)5/8”LockNuts2pieces
(72) 3/8“ Nuts (w/o Nylon) 2 pieces
(70)1/2“ Brass Colour Bushes 2 pieces(66)3/4”BrassColourBushes4pieces
10177-7
3. harDWare lIST
10177-8
4. ParTS lIST
NO. ILLUSTRATION DESCRIPTION QTY
1
Support Tube 1
2 T-Tube 1
3
HorizontalBeam 1
4
Guide Tube 2
5
Ridge Tube 1
6
Seat Beam 1
7
Leg Beam 1
8
Lat Bar 1
9 BackCushion 1
10
Seat Cushion 1
11
Connecting Part 1
12
Butterfly Arm (Left) 1
13
Butterfly Arm (Right) 1
10177-9
4. ParTS lIST
NO. ILLUSTRATION DESCRIPTION QTY
14
Leg Beam Support Tube 1
15 PulleyBracket 2
16 FloatingPulleyBracket(A&B) 2
17
Handle Pipe 2
18 Pulley 13
19
Arm Foam Roller
(Pre-assembled to 12 & 13)
2
20
EndCap1” 4
21
EndCap(40x80mm) 2
22
End Cap (50.8mm) 2
23 EndCap(30x60mm) 6
24
Round End Cap 50.8mm
(Pre-assembled to 12 & 13)
2
25
Round End Cap W/Hole
(Pre-assembled to 12 & 13)
2
26
WeightStackPin
1
27
Fitting Plate
2
28
HandleBar1”x5”
8
29
TopPlate5kg
1
30
WeightStack5kg
9
31
Selector Bar
1
10177-10
NO. ILLUSTRATION DESCRIPTION QTY
32
Roller Tube
2
33
Lower Lat Bar
1
34
Cable 4050mm
1
35
Cable 2335mm
1
36
Cable 2760mm
1
37
Chain
2
38
LegFoamRoller7”
4
39
SnapHook
4
40
Knob (Pre-assembled to 41 & 59)
1
41
Press Pin
1
42
Rubber Ring
2
47
EndCap(20x40mm)
2
55
EndCap(50x50mm)
2
57
FixingPin(PackedwithWeightPlate)
1
58
BlackFixingBushing
(PackedwithWeightPlate)
1
71
Bumper 1
73
End Cap 19mm
2
4. ParTS lIST
10177-11
5. aSSeMBlY STePS
STeP 1
Note: Four3/8”x19mmWashers(44)andfour3/8”x1”Bolts(46)
have been attached to the Guide Tubes (4). Please remove these first,
then follow the assembly steps.
• SlideoneRubberRing(42)ontoeachoftheGuideTubes(4).
Placethe40x80mmEndCap(21)intotheHorizontalBeam
(3)andtheninserttheGuideTubes(4)intotheHorizontalBeam
(3).Securethisassemblywithtwo3/8”x19mmWashers(44)
andtwo3/8”x1”Bolts(46).
• ConnecttheT-Tube(2)andtheHorizontalBeam(3)withtwo
3/8”x4”Bolts(48),four3/8”x19mmWashers(44)andtwo
3/8”Nuts(45).Tightentheassembly.
• SlidethenineWeightStacks(30)andTopPlate(29)ontothe
two Guide Tubes (4).
• AttachtheFixingBushing(58)ontotheSelectorBar(31).Push
theFixingPin(57)throughtheholeintheFixingBushing(58)
and the first hole of the Selector Bar (31). Now slide the Top
Plate(29)ontotheFixingBushing(58).
• PlacetheSelectorBar(31)intotheWeightStack(30)andplace
theWasher(56)ontotheTopPlate(29).InserttheWeightStack
Pin(26)intotheWeightStack(30).
STeP 2
• AttachtheSupportTube(1)totheT-Tube(2)usingtwo
3/8”x82mmBolts(49),two3/8”Nuts(45)andfour3/8”x
19mm Washers (44).
• SecuretheBackCushion(9)totheSupportTube(1)usingtwo
5/16”x1-3/4”Bolts(52)andtwo5/16”x16mmWashers(43).
• AttachtheRidgeTube(5)ontothetopofSupportTube(1),
securingthemtogetherwiththeFittingPlate(27),two3/8’x2”
Bolts(54),four3/8”x19mmWashers(44)andtwo3/8”Nuts
(45).
• ConnecttheRidgeTube(5)andthetwoGuideTubes(4);
securingthemwithtwo3/8”x1”Bolts(46)andtwo3/8”x
19mm Washers (44).
• AttachthetwoPulleyBrackets(15)totheSupportTube(1),
securingthemwithtwo5/16”x2-3/4”bolts(69),four
5/16”x16mmWashers(43)andtwo5/16”Nuts(61).
• AttachthePressPin(41)totheSupportTube(1)withone
5/16”x1-3/4”Bolt(52),two5/16”x16mmWashers(43)and
one Nut (61).
• AttachKnob(40)and3/8”x1”Washer(59)tothePressPin
(41).
10177-12
5. aSSeMBlY STePS
STeP 3
• AttachtheConnectingPart(11)totheRidgeTube(5),securingthemwithone1/2”x6”Bolt(62),two1/2”x26mmWashers
(63),twoBrassColourBushings(70)andone1/2”Nut(64).
• AttachtheButteryArms(12,13)totheConnectingpart(11),securingthemwithfourBrassColouredBushings(66)and
two5/8”Nuts(68).
Note 1: Two Round End Caps (24), two Arm Foam Rollers (19), two Round End Caps with Holes (25) and two Handle Bars
(28) have been pre-assembled onto the Butterfly Arms (12, 13).
Note 2: Two3/8”x19mmWashers(44)andtwo3/8”x1”Bolts(46)havebeenattachedontheHandlePipe(17).
Please remove these, and then follow the assembly steps.
• AttachtheHandlePipes(17)totheButteryArms(12,13),securingthemwithtwo3/8”x19mmWashers(44)andtwo3/8”
x1”Bolts(46).
10177-13
5. aSSeMBlY STePS
STeP 4
• AttachtheSeatBeam(6)totheSupportTube(1).SecurethesetogetherusingtheFittingPlate(27),four3/8”x19mm
Washers(44),two3/8”x2“Bolts(54)andtwo3/8”Nuts(45).
• AttachtheLegBeamSupportTube(14)totheT-Tube(2)andSeatBeam(6),usingtwo3/8”x82mmBolts(49),four
3/8”x19mmWashers(44)andtwo3/8”Nuts(45).Nowinserttwo19mmEndCaps(73).
• AttachLegBeam(7)totheSeatBeam(6)usingone1/2”x3”Bolt(65),two1/2”x26mmWashers(63)andone1/2”
Nut(64).Nowplaceone19mmEndCap(73)ontothe1/2”x3”Bolt(65)andanother19mmEndCap(73)ontothe1/2”
Nut (64).
• AttachtheSeatCushion(10)totheSeatBeam(6)usingfour5/16”x16mmWashers(43)andfour5/16”x3/4”Bolts(53).
• PutoneRollerTube(32)intotheholeoftheLegBeam(7)andanotherRollerTube(32)intoSeatBeam(6).PlaceoneLeg
Foam Roller (38) onto each side of both Roller Tubes (32).
• AttachtheBumper(71)ontotheLegBeamSupportTube(14).
10177-14
5. aSSeMBlY STePS
STeP 5
ThreadtheCable(35)throughthePulleysontheBracketsasshow:
• AttachPulleyNo.1(18)totheRidgeTube(5)usingone3/8”x1-3/4”Bolt(51),two3/8”x19mmWashers(44)andone3/8”
LockNut(45).MakesuretheCable(35)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.2(18)toSupportTube(1)usingone3/8”x3”Bolt(60),two3/8”x19mmWashers(44)andone3/8”Lock
Nut(45).MakesuretheCable(35)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.4(18)totheRidgeTube(5)usingone3/8”x1-3/4”Bolt(51),two3/8”x19mmWashers(44)andone3/8”
LockNut(45).MakesuretheCable(35)isthreadedthroughthePulley(18)asshown.
• LocktheboltendofCable(35)totheSelectorBar(31)with1/2”x47mmWasher(56)andattachtheballendofCable(35)to
theLatBar(8)usingoneSnapHook(39).
• AttachPulleyNo.3(18)totheFloatingPulleyBracket(16A)usingone3/8”x1-3/4”Bolt(51),two3/8”x19mmWashers(44)
andone3/8”LockNut(45).MakesuretheCable(35)isthreadedthroughthePulley(18)asshown.
10177-15
5. aSSeMBlY STePS
STeP 6
ThreadtheCable(36)throughthePulleysontheBracketsasshow:
• AttachbothendsofCable(36)totheRightandLeftButteryArms(12,13)usingtwo3/8”x1¼Bolts(67),two3/8”w/o
NylonNuts(72),two3/8”x19mmWashers(44)andtwo3/8”LockNuts(45).
• AttachPulleysNo.5andNo.6(18)tothePulleyBracket(15)usingtwo3/8”x1¾”Bolts(51),four3/8”x19mmWashers(44)
andtwo3/8”LockNuts(55).MakesuretheCable(36)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.7(18)totheFloatingPulleyBracket(16B)usingone3/8”x1-3/4”Bolt(51),two3/8”x19mmWashers(44)
andone3/8”LockNut(45).MakesuretheCable(36)isthreadedthroughthePulley(18)asshown.
10177-16
5. aSSeMBlY STePS
STeP 7
ThreadtheCable(52)throughthePulleysontheBracketsasshow:
• AttachPulleyNo.8(18)totheLegBeam(7)usingone3/8”x66mmBolt(50),two3/8”x19mmWashers(44)and
one3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.9(18)totheLegBeamSupportTube(14)usingone3/8”x3”Bolt(60),two3/8”x19mm
Washers(44)andone3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.10(18)totheSupportTube(1)usingone3/8”x3”Bolt(60),two3/8”x19mmWashers(44)and
one3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.11(18)totheFloatingPulleyBracket(16B)usingone3/8”x13/4”Bolt(51),two3/8”x19mm
Washers(44)andone3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.12(18)totheT-Tube(2)usingone3/8”x1-3/4”Bolt(51),two3/8”x19mmWashers(44)and
one3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.13(18)totheFloatingPulleyBracket(16A)usingone3/8”x13/4”Bolt(51),two3/8”x19mm
Washers(44)andone3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.
• AttachtheballendoftheCable(52)totheLowerLatBar(33)usingtwoSnapHooks(39)andoneChain(37).
AttachtheotherendofCable(52)totheT-Tube(2)usingoneSnapHook(39),oneChain(37),one5/16”x1-3/4”
Bolt(52),two5/16”x16mmWashers(43)andone5/16”LockNut(61).
Recheck
all bolts and nuts are
tightened securely
before using the machine
10177-17
AEROBIC EXERCISE
Aerobicexerciseisanysustainedactivitythatsendsoxygentoyourmusclesviayourheartandlungs.Aerobicexercise
improvesthetnessofyourlungsandheart-yourbody’smostimportantmuscle.Aerobicexercisetnessispromoted
byanyactivitythatusesyourlargemuscles(arms,legs,orbuttock,forexample).Yourheartbeatsquicklyandyoubreathe
deeply.Anaerobicexerciseshouldbepartofyourentireexerciseroutine.
WEIGHT TRAINING
Alongwithaerobicexercisingwhichhelpsgetridofandkeepofftheexcessfatthatourbodiescanstore,weight
trainingisanessentialpartoftheexerciseroutineprocess.Weighttraininghelpstone,buildandstrengthenmuscle.Ifyou
areworkingaboveyourtargetzone,youmaywanttodoalesseramountofreps.Andasalwaysconsultyourphysician
beforebeginninganyexerciseprogram.
MUSCLE CHART
HOME GYM
Theexerciseroutinethatisperformedonthehomegymwilldeveloptheupperandlowerbodymusclegroupaswell
asconditionthecirculatorysystemandprovideagoodaerobicworkout.Thesemusclegroupsarehighlightedonthe
muscle chart below.
6. FITneSS TIPS anD TeChnIQUeS
7. COnDITIOnIng gUIDelIneS
Howyoubeginyourexerciseprogramdependsonyourphysicalcondition.Ifyouhavebeeninactiveforseveralyears,or
areseverelyoverweight,youmuststartslowlyandincreaseyourtimeontheequipment;afewminutesperworkout.
Initially,youmaybeabletoexerciseonlyforafewminutesinyourtargetzone,however,youraerobictnesswillimprove
overthenextsixtoeightweeks.Don’tbediscouragedifittakeslonger.It’simportanttoworkatyourownpace.
Ultimately,you’llbeabletoexercisecontinuouslyfor30minutes.Thebetteryouraerobictness,theharderyouwillhave
toworktostayinyourtargetzone.Pleaseremembertheseessentials:
•Haveyourdoctorreviewyourtraininganddietprogramstoadviseyouofaworkoutroutineyoushouldadopt.
•Beginyourtrainingprogramslowlywithrealisticgoalsthathavebeensetbyyouandyourdoctor.
•Monitoryourpulsefrequently.Establishyourtargetheartratebasedonyourageandcondition.
•Setupyourequipmentonaat,evensurfaceatleast3feetfromwallsandfurniture.
eXerCISe InTenSITY
Tomaximizethebenetsofexercising,itisimportanttoexercisewiththe
proper intensity. The proper intensity level can be found by using your heart
rateasaguide.Foreffectiveaerobicexercise,yourheartrateshouldbe
maintainedatalevelbetween65%and85%ofyourmaximumheartrate
asyouexercise.Thisisknownasyourtargetzone.Youcanndyourtarget
zoneinthetablebelow.
Duringtherstfewmonthsofyourexerciseprogram,keepyourheartratenearthelowendofyourtargetzoneasyou
exercise.Afterafewmonths,yourheartratecanbeincreasedgraduallyuntilitisnearthemiddleofyourtargetzoneas
youexercise.
Tomeasureyourheartrate,stopexercisingbutcontinuemovingyourlegsorwalkingaroundandplacetwongerson
yourwrist.Takeasix-secondheartbeatcountandmultiplytheresultsby10tondyourheartrate.Forexample,ifyour
six-secondheartbeatcountis14,yourheartrateis140beatsperminute.(Asix-secondscountisusedbecauseyour
heartratewilldroprapidlywhenyoustopexercising.)
Adjusttheintensityofyourexerciseuntilyour
heart rate is at the proper level.
For more information visit
www.trojanhealth.co.za
10177-18
1
2
3
4
5
10177-19
8. WarM-UP anD COOl-DOWn
WOrKOUT gUIDelIneS
Eachworkoutshouldincludethefollowingthreeparts:
Awarm-up,consistingof5to10minutesofstretchingandlightexercise.Aproperwarm-upincreasesyourbody
temperature,heartrate,andcirculationinpreparationforexercise.
Trainingzoneexercise,consistingof20to30minutesofexercisingwithyourheartrateinyourtrainingzone.
(Note:Duringtherstfewweeksofyourexerciseprogram,donotkeepyourheartrateinyourtrainingzonefor
longer than 20 minutes.)
Acool-down,with5to10minutesofstretching.Thiswillincreasetheexibilityofyourmusclesandwillhelptoprevent
post-exerciseproblems.
eXerCISe FreQUenCY
Tomaintainorimproveyourcondition,planthreeworkoutseachweek,withatleastonedayofrestbetweenworkouts.
Afterafewmonthsofregularexercise,youmaycompleteuptoveworkoutseachweek,ifdesired.Remember,thekey
tosuccessistomakeexercisearegularandenjoyablepartofyoureverydaylife.
SUggeSTeD STreTCheS
The correct form for several basic stretches is shown at the right. Move slowly as you
stretch, never bounce.
1. Toe Touch Stretch
Standwithyourkneesbentslightlyandslowlybendforwardfromyourhips.
Allowyourbackandshoulderstorelaxasyoureachdowntowardyourtoesasfar
aspossible.Holdfor15counts,thenrelax.Repeat3times.Stretches:Hamstrings,
backofkneesandback.
2. Hamstring Stretch
Sitwithonelegextended.Bringthesoleoftheoppositefoottowardyouandrest
itagainsttheinnerthighofyourextendedleg.Reachtowardyourtoesasfaras
possible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:
Hamstrings,lowerbackandgroin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your hands against a
wall.Keepyourbacklegstraightandyourbackfootatontheoor.Bendyour
front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then
relax.Repeat3timesforeachleg.Tocausefurtherstretchingoftheachillestendons,
bendyourbacklegaswell.Stretches:Calves,achillestendonsandankles.
4. Quadriceps Stretch
Withonehandagainstawallforbalance,reachbackandgrasponefootwithyour
otherhand.Bringyourheelasclosetoyourbuttocksaspossible.Holdfor15counts,
thenrelax.Repeat3timesforeachleg.Stretches:Quadricepsandhipmuscles.
5. Inner Thigh Stretch
Sitwiththesolesofyourfeettogetherandyourkneesoutward.Pullyourfeet
towardyourgroinareaasfaraspossible.Holdfor15counts,thenrelax.Repeat
3 times. Stretches: Quadriceps and hip muscles.
For more information visit www.trojanhealth.co.za
10177-20
9. eXerCISe PrOgraM
DEVELOPING AN EXERCISE PROGRAMME
Fortherstmonthoftrainingyoushouldallowyourbodytoadjusttoitsnewworkload.Fortherst2to4weeks
youshouldonlyperformoneworksetofeachexercise,onlyincreasingthenumberofsetsyouperformafter
this adjustment period.
Developyourworkoutaccordingtothetimeavailabletoyouandremember,themoreeffortyouputin,the
greaterthebenetsandthequickeryouwillseeresults.
DIET
Diet is a very important aspect of any fitness programme. A balanced diet will help you get to your goal weight.
EXERCISE TECHNIQUE
Hand Grips
Therearetwostylesofhandgripsthatcanbeusedwhenexercising:
•OverhandGrip
The bar is gripped with the hands reaching over the top of the bar and the palms facing in towards the body
•UnderhandGrip
The bar is gripped with the hands reaching under the bar and the palms facing away from the body.
Breathing
Breathing at the correct time is an important part of weight training. Breathe out while you are putting the effort into
the movement, i.e. when you are lifting or pushing the weight. Breathe in on the return movement or the part of the
movementthatrequirestheleasteffort.Neverholdyourbreatheduringanexercise.
Exercise Style
Allexercisesshouldbedoneinacontrolledmanner.Donotjerktheweightaroundasthiscanleadtoinjuryaswellas
limitingthebenetoftheexercise.
THE WORKOUT
The Warm Up
Alwayswarmupthoroughlybeforeeachworkoutsessiontohelpminimisetheriskofinjury.WarmuponanyTrojan
exercisebikeortreadmilloranyothersimilarmachine.
Weekly Routine
Performaweighttrainingroutine3timesperweek,ensuringadayofrestandrecoverybetweensessions.
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