GOZONE Weight Bench User Manual
- June 7, 2024
- GOZONE
Table of Contents
GOZONE Weight Bench User Manual
IMPORTANT SAFETY INFORMATION
WARNING : SERIOUS INJURY OR DEATH CAN OCCUR IF CAUTION IS NOT USED. To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your product before using it. Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems.
- Read all instructions in this manual and all warnings on the product before using it.
- It is the responsibility of the owner to ensure that all users of this product are adequately informed of all precautions.
- Use this product only as described in this manual and keep this manual handy for future reference.
- Keep children and pets away from this product at all times. Keep hands and feet away from moving parts.
- This product is intended for consumer use only in an indoors environment. Do not use it in a commercial, rental, or institutional setting.
- Place the product on a level surface, with at least 3 feet of clearance around it.
- To protect the floor or carpet from damage, place a mat under it.
- Inspect and properly tighten all parts regularly. Replace any worn or damaged parts immediately and do not use until the machine has been repaired.
- Make sure all locking mechanisms are properly secured before using the unit.
- Wear appropriate clothes while exercising; do not wear loose clothes that could become caught. Always wear athletic shoes while exercising.
- Keep this product indoors, away from moisture and dust.
- Do not install any fitness product near a pool, hot tub or other damp locations. Corrosion caused by installation in these locations can lead to premature failure of components.
- Over exercising may result in serious injury or death. If you feel faint, dizzy, or experience pain while exercising, stop immediately and cool down.
- Maximum Weight Capacity =250 lbs
PARTS LIST
Assembly
EXERCISE INSTRUCTIONS
Using your FID BENCH will provide you with several benefits. It will improve your physical fitness, tone your muscles and, in conjunction with a calorie- controlled diet, help you lose weight.
-
The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown below. Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles into a stretch – if it hurts, STOP. -
The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will become more flexible. Work at your own pace and be sure to maintain a steady tempo throughout. The rate of work should be sufficient to raise your heartbeat into the target zone shown on the graph below.
This stage
should last for a minimum of 12 minutes though most people start at about
15-20 minutes -
The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm up exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises should now be repeated, again remembering not to force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times a week, and if possible space your workouts evenly throughout the week.
MUSCLE TONING
To tone muscle while on your FID BENCH you will need to have the resistance set quite high. This will put more strain on your leg muscles and may mean you cannot train for as long as you would like. If you are also trying to improve your fitness you need to alter your training program. You should train as normal during the warm up and cool down phases, but towards the end of the exercise phase you should increase resistance making your legs work harder. You will have to reduce your speed to keep your heart rate in the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work the more calories you will burn. Effectively this is the same as if you were training to improve your fitness, the difference is the goal.
EXERCISE PROGRAMS
