Body Solid GFR500 User Manual
®
by
by
®
®
by
GFR500
T
ab le of Co nt e nt s
Important Safety Instructions. . . . . . . . . . . p. 2
Before You Begin. . . . . . . . . . . . . . . . . . . . . . p. 3
Preparations. . . . . . . . . . . . . . . . . . . . . . . . . . p. 4
Assembly Instructions. . . . . . . . . . . . . . . . . p. 5-7
GFR500
A s s e m b l y I n s t r u c t i o n s
O W N E R ’ S M A N U A L
&
T
able of Cont ents
Important Safety Instructions. . . . . . . . . . . p. 2
Before You Begin. . . . . . . . . . . . . . . . . . . . . . p. 3
Preparations. . . . . . . . . . . . . . . . . . . . . . . . . . p. 4
Assembly Instructions. . . . . . . . . . . . . . . . . p. 5-7
Exercise Tips. . . . . . . . . . . . . . . . . . . . . . . . . p. 8-27
Mainframe Parts List. . . . . . . . . . . . . . . . . . . p. 28
Hardware List. . . . . . . . . . . . . . . . . . . . . . . . . p. 28
Exploded View Diagram. . . . . . . . . . . . . . . . p. 29
Notes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . p. 30-31
v. 072810
I m p o r t a n t S a f e t y I n s t r u c t i o n s
Before beginning any fitness program, you should obtain a complete physical
examination from your physician.
Il est conseille de subir un examen medical complet avant d’entreprendre tout programme d’exercise.
Si vous avez des etourdissements ou des faiblesses, arretez les exercices immediatement.
Antes de comenzar cualquier programma de ejercicios, deberias tener un examen fisico con su doctor.
When using exercise equipment, you
should always take basic precautions,
including the following:
m Read all instructions before using the GFR500.
These instructions are written to ensure your
safety and to protect the unit.
m Do not allow children on or near the equipment.
m Use the equipment only for its intended purpose
as described in this guide. Do not use accessory
attachments that are not recommended by the
manufacturer. Such attachments might cause
injuries.
m Wear proper exercise clothing and shoes for your
workout, no loose clothing.
m Use care when getting on or off the unit.
m Do not overexert yourself or work to exhaustion.
m If you feel any pain or abnormal symptoms, stop
your workout immediately and consult your
physician.
m Never operate the unit when it has been dropped
or damaged. Return the equipment to a service
center for examination and repair.
m Never drop or insert objects into any opening in
the equipment.
m Always check the unit and its cables before each
use. Make sure that all fasteners and cables are
secure and in good working condition.
m Do not use the equipment outdoors or near water.
Personal Safety During Assembly
m It is strongly recommended that a qualified dealer
assemble the equipment.
Assistance is required.
The GFR500 is designed for your enjoyment. By following these precautions and using common sense, you
will have many safe and pleasurable hours of healthful
exercise with your Body-Solid GFR500.
After assembly, you should check all functions to
ensure correct operation. If you experience problems,
first recheck the assembly instructions to locate any
possible errors made during assembly. If you are unable to correct the problem, call the dealer from whom
you purchased the machine or call 1-800-556-3113 for
the dealer nearest you.
Obtaining Service
Please use this Owner’s Manual to make sure that all
parts have been included in your shipment. When ordering parts, you must use the part number and description from this Owner’s Manual. Use only BodySolid replacement parts when servicing this machine.
Failure to do so will void your warranty and could result
in personal injury.
For information about product operation or service,
check out the official Body-Solid website at www.
bodysolid.com or contact an authorized Body-Solid
dealer or a Body-Solid factory-authorized service company or contact Body-Solid customer service at one of
the following:
Toll Free: 1-800-556-3113
Phone: 1-708-427-3555
Fax: 1-708-427-3556
Hours: M-F 8:30-5:00 CST
E-Mail: service@bodysolid.com
Or write to: Body-Solid, Inc.
Service Department
1900 S. Des Plaines Ave.
Forest Park, IL 60130 USA
m Before beginning assembly, please take the time
to read the instructions thoroughly.
m Read each step in the assembly instructions and
follow the steps in sequence. Do not skip ahead.
If you skip ahead, you may learn later that you
have to disassemble components and that you
may have damaged the equipment.
m Assemble and operate the GFR500 on a solid,
level surface. Locate the unit a few feet from the
walls or furniture to provide easy access.
Retain this Owner’s Manual for future
reference. Part numbers are required when
ordering replacement parts.
2
B e f o r e Y o u B e g i n
Thank you for purchasing the GFR500!
To maximize your use of the equipment please study this Owner’s Manual thoroughly.
Unpacking the Equipment
The GFR500 is carefully tested and inspected before
shipment. Body-Solid ships the unit in several pieces
that require assembly. Ask for assistance during the
assembly process.
Carefully unpack the box and lay the pieces on the floor
near the area where you plan to use the equipment.
Be careful to assemble all components in the
sequence presented in this guide.
If any items are missing, contact the dealer from whom
you purchased the unit or call 1-800-556-3113 for the
dealer nearest you.
Body-Solid continually seeks ways to improve the performance, specifications and product manuals in order to ensure
that only superior products are released from our factories. Please take the time to carefully read through this manual
thoroughly. Instructions contained in this document are not intended to cover all details or variations possible with
Body-Solid equipment, or to cover every contingency that may be met in conjunction with installation, operation, maintenance or troubleshooting of the equipment. Even though we have prepared this manual with extreme care, neither
the publisher nor the author can accept responsibility for any errors in, or omission from, the information given. Should
additional information be required, or should situations arise that are not covered by this manual, the matter should be
directed to your local Body-Solid representative, or the Service Department at Body-Solid Inc. in Forest Park, Illinois.
Any Questions?
Call (800) 556-3113
3
P r e p a r a t i o n s
CAUTION: To set up this unit, you will need assistance.
Do not attempt assembly by yourself.
You must review and follow the instructions in this Owner’s Manual. If you do not assemble and
use the GFR500 according to these guidelines, you could void the Body-Solid warranty.
Required Tools
The basic tools that you must obtain before assembling the GFR500 include but are not limited to:
m Screwdriver (phillips)
m Rubber Mallet
m Silicone Spray Oil
Installation Requirements
Follow these installation requirements when assembling the GFR500:
Set up the GFR500 on a solid, flat surface. A smooth,
flat surface under the machine helps keep it level. A
level machine has fewer malfunctions.
Provide ample space around the machine. Open space
around the machine allows for easier access.
Fill out and mail the warranty card.
CAUTION: Obtain assistance! Do not attempt to
assemble the GFR500 by yourself.
Review the Installation Requirements
before proceeding with the following
steps.
The GFR500 unit comes in one box. Be careful to assemble components in the sequence presented in
this guide.
4
A s s e m b l y I n s t r u c t i o n s
Assembly of the GFR500 takes professional installers about ½ hour to complete. If this is the
first time you have assembled this type of equipment, plan on significantly more time.
Professional installers are highly recommended!
However, if you acquire the appropriate tools, obtain assistance, and follow the assembly
steps sequentially,
the process will take time, but is fairly easy.
Assembly Tips
Read all “Notes” on each page before beginning each
step.
While you may be able to assemble the GFR500 using
the illustrations only, important safety notes and other
tips are included in the text.
Some pieces may have extra holes that you will not
use. Use only those holes indicated in the instructions
and illustrations.
NOTE: To find out the length of a particular bolt,
measure its shank (the long, narrow part
beneath the head). Refer to the following
diagram:
IMPORTANT!
Before you begin you should look at the quick reference guide that shows all hardware parts (in actual
size) along with the corresponding key numbers on
the assembly instructions.
Do not fully tighten bolts until instructed to do so.
Note: After assembl y, you should check all functions
to ensure cor rect operation. If you experience
problems,r strechecktheassemblyinstructions
to locate any possible err ors made during assembly.
If you are unable to correct the problem, call the
dealer from whom you purchased the machine or
call 1-800-556-3113 for the dealer nearest you.
5
S T E P
1
Be careful to assemble all components
in the sequence they are presented.
NOTE: DO NOT tighten hardware until the end of this step.
Some components may be pre-installed.
A. Connect Tray (C) to one of the Uprights (A) using:
Two 2 (M10x102 carriage head bolt)
Two 3 (M10 curved washers)
Two 5 (M10 nylon nut)
B. Connect Top Frame (B) to the same Upright (A) using:
Two 1 (M10x55 hex head bolt)
Two 4 (M10 washer)
C. Carefully lay the unit on the assembled side.
D. Connect Tray (C) to remaining Upright (A) using:
Two 2 (M10x102 carriage head bolt)
Two 3 (M10 curved washers)
Two 5 (M10 nylon nut)
E. Connect Top Frame (B) to the same Upright (A) using:
Two 1 (M10x55 hex head bolt)
Two 4 (M10 washer)
F. Set the unit upright.
G. Make sure the rack is on a flat surface. Tighten all assembled hardware.
H. Insert End Caps (7) onto Upright (A).
I. Congratulations!! You have completed the assembly of the GFR500.
6
S T E P
®
by
GFR500
T
ab l e of Co nt e nt s
Important Safety Instructions. . . . . . . . . . . p. 2
Before You Begin. . . . . . . . . . . . . . . . . . . . . . p. 3
Preparations. . . . . . . . . . . . . . . . . . . . . . . . . . p. 4
Assembly Instructions. . . . . . . . . . . . . . . . . p. 5-7
S T E P
1
A
B
C
2
5
1
7
3
4
A
Above shows Step 1 assembled and completed.
1
7
AEROBIC
Exercise that primarily uses oxygen to burn fuel at low to moderate levels of intensity. Running
and jogging are examples of aerobic exercise.
ANAEROBIC
Exercise that primarily uses the body’s stored fuel for energy. Intense weightlifting is an
example of an anaerobic exercise.
ATROPHY
Decrease of a muscle caused by the decrease in the size of its cells because of inactivity.
BALLISTIC STRETCHING
A stretching technique that involves a bouncing or bobbing movement during the stretch. The
final position is not held. This is not
a recommended stretching technique.
BREATHING
Never hold your breath during any part of an exercise. Holding your breath may cause severe
intra-thoracic pressure and raise blood pressure leading to dizziness, blackout or other
complications. The rule of thumb is to exhale on exertion and inhale on the return part of the
exercise.
CARDIOVASCULAR
Referring to the heart, lungs, and other periphery systems involved in the transport of oxygen
throughout the body.
CHALLENGE YOUR MUSCLES
All strength training should progress gradually, using increases in weight until your goals are
reached. Then, change your workout to include increased reps or a higher weight resistance.
Alter the order of your exercises, perform multiple sets or different exercises to maintain
results or reach new goals.
CHANGE ROUTINE
Beginner’s please note: If you want to make changes in the exercise routine that you do,
wait until about the six to eight week point. Advanced lifters may want to change routines to
avoid plateus in gaining size or strength.
CIRCUIT TRAINING
Exercise stations that consist of various combinations of weight training, flexibility,
calisthenics, and aerobic exercise.
CONCENTRIC MUSCLE ACTION
The muscle shortens while contracting against resistance.
ECCENTRIC MUSCLE ACTION
The muscle lengthens while contracting against resistance.
EXERCISE FREQUENCY
Exercise each muscle group 2-3 times per week. Allow a minimum of 48 hours rest for each
muscle group worked. If you are doing a total-body workout, three training sessions per
week, performed on every second day, is adequate.
EXERCISE LARGE MUSCLES FIRST
You should work your large muscle groups first (ie. squat, bench press, lat pulldown) before
you exercise your small muscle groups (ie. bicep curls, tricep pressdowns, lateral raises).
EXERCISE PROGRAM DURATION
A weight training routine should take anywhere from 45 minutes to one hour to complete. Add
another 20 to 60 minutes when you include stretching, warm-up, aerobics and cool-down.
GIVE YOUR MUSCLES A REST
You’ll get the most out of strength training if you give your muscles at least 48 hours rest to
recover and rebuild between strength training workouts.
HYPERTROPHY
Enlargement of a muscle caused by an increase in the size of its cells in response to weight
training.
INTENSITY
The degree to which the body is worked during exercise.
ISOKINETIC EXERCISE
Resistance is given at a fixed velocity of movement with accommodating intensity. A machine
that moves you through an entire range of motion at a preset speed and will not change no
matter how much pressure is put forth by the individual.
ISOMETRIC EXERCISE
Contracts the muscle statically without changing its length. Example: Attempting to lift a
weight heavier than you can handle, but cannot move.
ISOTONIC EXERCISE
Shortens and lengthens the muscle through a complete range of motion. This defines weight
training with full range of motion.
MUSCLE FATIGUE
Fatigue is when you can’t possibly do another rep without sacrificing form.
MUSCULAR ENDURANCE
The ability to perform repetitive muscular contractions against some resistance.
MUSCULAR STRENGTH
The maximum force that can be applied by a muscle during a single maximum contraction.
OSTEOPOROSIS
A decrease in bone density.
PLYOMETRIC EXERCISE
A technique that includes specific exercises which encompass a rapid stretch of a muscle
eccentrically, followed immediately by a rapid concentric contraction of that muscle for the
purpose of facilitating and developing a forceful explosive movement over a short period of
time. Examples of these are using medicine balls for upper extremity and depth jumping for
lower extremeity.
PHRASES, TERMS, TIPS
& GUIDELINES
B E G I N N E R ’ S G U I D E L I N E S
• Work out at least two times a week.
• Include six to eight exercises that train major muscle groups.
• Perform two or three sets of at least eight to 12 repetitions.
POWER
Power is the rate of performing work. Power during a repetition is defined as the weight
lifted times the vertical distance the weight is lifted divided by the time to complete the
repetition. Power during a repetition can be increased by lifting the same weight the same
vertical distance in a shorter period of time. Power can also be increased by lifting a heavier
resistance the same vertical distance in the same period of time as a lighter resistance.
PROGRESS GRADUALLY
Increase reps before increasing resistance. Reduce rest intervals between sets to increase
intensity.
PROGRESSIVE RESISTANCE
The principle of continually adding more weight to a specific exercise as your muscles
become stronger to adapt to the heavier weights.
PROPER FORM
Focus on the proper motion of the exercise and concentrate on the specific muscles being
used. Do not sacrifice proper form to lift heavier weight or to perform more repetitions. Proper
form also means lifting in a smooth, fluid motion. If you feel strain elsewhere, you should
re-evaluate the amount of weight you are lifting or have a qualified professional critique your
exercise motion.
PROPER POSTURE
Maintaining proper posture will greatly reduce chances of injury and maximize exercise
benefit. When standing always keep your feet shoulder-width apart. Do not lock your knees.
Locking your knees can put unnecessary strain on them. Keep your back flat and straight,
making sure not to twist or arch it in order to complete a repetition.
PROPER TECHNIQUE
To get the most out of strength training and to reduce the chance of injury, use proper weight
training techniques. These include working your muscles through their full range of motion
(but not locking any joints), lifting at a speed at which you can control the weight and stop
easily if necessary.
RANGE OF MOTION
Moving through a complete range of motion (ROM) allows the muscles to stretch before
contraction and increases the number of muscle fibers being recruited. This produces
maximum contraction and force. By working the full ROM, flexibility will be maintained and
possibly increased.
REPETITION
A repetition is one complete movement of an exercise. It normally consists of two phases: the
concentric muscle action, or lifting of the resistance, and the eccentric muscle action, or
lowering of the resistance.
REPETITION MAXIMUM (RM)
This is the maximum number of repetitions per set that can be performed at a given
resistance with proper lifting technique. Thus, a set at a certain RM implies the set is
performed to momentary voluntary fatigue. 1RM is the heaviest resistance that can be used
for one compete repetition of an exercise. 10 RM is a lighter resistance that allows completion
of 10 (but not 11) repetitions with proper exercise technique.
REST INTERVAL
Allow a brief pause between sets to give your muscles a chance to partially recover before
working them again. For power and muscle size development allow a 3 to 4 minute rest
interval between sets. For muscular endurance and definition allow a 30 second rest interval.
For strength training allow a 60 to 90 second rest interval.
RISK SHOULD NOT EXCEED BENEFIT
If the risk of a specific exercise exceeds its potential benefit, it is best to stay on the
conservative side. There are several ways to work specific muscle groups. Choose those that
provide minimal risk. Ask a fitness professional for guidance.
ROUTINE
The specific exercises, sets, reps and weight for a specific body part.
SET
This is a group of repetitions performed continuously without stopping. While a set can be
made up of any number of repetitions, sets typically range from 1 to 15 repetitions.
SMALL MUSCLE GROUP EXERCISE
Single joint movement and isolation exercises (i.e. bicep curls, tricep pressdowns and leg
extensions).
SPEED OF MOVEMENT
Strength training movements should be slow and controlled. Do not use momentum to complete
an exercise movement. Momentum puts unnecessary stress on tendons, ligaments and joints.
Using momentum in your exercise movements does not develop increased strength.
STATIC STRETCHING
A stretching technique that involves holding a specific muscle or muscle group at a desired
length for a certain period of time. This type of stretching is highly recommended.
STOP TRAINING IF YOU FEEL PAIN
If you feel pain during a specific exercise stop immediately. Any continuation may aggravate
an existing injury. Re-evaluate your routine to make sure that you are doing a proper warm up.
Decrease the amount of weight you are lifting. Talk to a qualified personal trainer, health
professional or your doctor.
STRENGTH
Strength is the maximal amount of force a muscle or muscle group can generate in a
specified movement pattern at a specified velocity of movement.
WARM UP
This cannot be stressed enough. Many workout-related injuries can be avoided by a proper
warm up routine. Try to do a total body warm up before you start training. A good example of
a total body warm up is using a stationary bike, treadmill, elliptical, rowing or skiing machine.
It is especially important to warm up specific muscle groups you are going to be using. Your
muscles need a 5 to 15 minute warm up as well as a brief cool down. This can be as simple
as performing a warm up set of high repetitions and light weight (25% to 50% of your training
weight) for each exercise.
WORKOUT
The routine, specific exercises, weights, sets, and reps for one or more body parts.
PHRASES, TERMS, TIPS
& GUIDELINES
S T A R T I N G R E S I S T A N C E L E V E L
If you begin weight training at too high a level, you risk serious injury. You will also develop poor form,
which will hinder your efforts and discourage you. Use this as a guideline: if you cannot lift the weight
eight times with proper form, the weight is too heavy. Similarly, don’t choose too light a weight; the
last two or three repetitions of your set should be difficult.
8
POWER
Power is the rate of performing work. Power during a repetition is defined as the weight
lifted times the vertical distance the weight is lifted divided by the time to complete the
repetition. Power during a repetition can be increased by lifting the same weight the same
vertical distance in a shorter period of time. Power can also be increased by lifting a heavier
resistance the same vertical distance in the same period of time as a lighter resistance.
PROGRESS GRADUALLY
Increase reps before increasing resistance. Reduce rest intervals between sets to increase
intensity.
PROGRESSIVE RESISTANCE
The principle of continually adding more weight to a specific exercise as your muscles
become stronger to adapt to the heavier weights.
PROPER FORM
Focus on the proper motion of the exercise and concentrate on the specific muscles being
used. Do not sacrifice proper form to lift heavier weight or to perform more repetitions. Proper
form also means lifting in a smooth, fluid motion. If you feel strain elsewhere, you should
re-evaluate the amount of weight you are lifting or have a qualified professional critique your
exercise motion.
PROPER POSTURE
Maintaining proper posture will greatly reduce chances of injury and maximize exercise
benefit. When standing always keep your feet shoulder-width apart. Do not lock your knees.
Locking your knees can put unnecessary strain on them. Keep your back flat and straight,
making sure not to twist or arch it in order to complete a repetition.
PROPER TECHNIQUE
To get the most out of strength training and to reduce the chance of injury, use proper weight
training techniques. These include working your muscles through their full range of motion
(but not locking any joints), lifting at a speed at which you can control the weight and stop
easily if necessary.
RANGE OF MOTION
Moving through a complete range of motion (ROM) allows the muscles to stretch before
contraction and increases the number of muscle fibers being recruited. This produces
maximum contraction and force. By working the full ROM, flexibility will be maintained and
possibly increased.
REPETITION
A repetition is one complete movement of an exercise. It normally consists of two phases: the
concentric muscle action, or lifting of the resistance, and the eccentric muscle action, or
lowering of the resistance.
REPETITION MAXIMUM (RM)
This is the maximum number of repetitions per set that can be performed at a given
resistance with proper lifting technique. Thus, a set at a certain RM implies the set is
performed to momentary voluntary fatigue. 1RM is the heaviest resistance that can be used
for one compete repetition of an exercise. 10 RM is a lighter resistance that allows completion
of 10 (but not 11) repetitions with proper exercise technique.
REST INTERVAL
Allow a brief pause between sets to give your muscles a chance to partially recover before
working them again. For power and muscle size development allow a 3 to 4 minute rest
interval between sets. For muscular endurance and definition allow a 30 second rest interval.
For strength training allow a 60 to 90 second rest interval.
RISK SHOULD NOT EXCEED BENEFIT
If the risk of a specific exercise exceeds its potential benefit, it is best to stay on the
conservative side. There are several ways to work specific muscle groups. Choose those that
provide minimal risk. Ask a fitness professional for guidance.
ROUTINE
The specific exercises, sets, reps and weight for a specific body part.
SET
This is a group of repetitions performed continuously without stopping. While a set can be
made up of any number of repetitions, sets typically range from 1 to 15 repetitions.
SMALL MUSCLE GROUP EXERCISE
Single joint movement and isolation exercises (i.e. bicep curls, tricep pressdowns and leg
extensions).
SPEED OF MOVEMENT
Strength training movements should be slow and controlled. Do not use momentum to complete
an exercise movement. Momentum puts unnecessary stress on tendons, ligaments and joints.
Using momentum in your exercise movements does not develop increased strength.
STATIC STRETCHING
A stretching technique that involves holding a specific muscle or muscle group at a desired
length for a certain period of time. This type of stretching is highly recommended.
STOP TRAINING IF YOU FEEL PAIN
If you feel pain during a specific exercise stop immediately. Any continuation may aggravate
an existing injury. Re-evaluate your routine to make sure that you are doing a proper warm up.
Decrease the amount of weight you are lifting. Talk to a qualified personal trainer, health
professional or your doctor.
STRENGTH
Strength is the maximal amount of force a muscle or muscle group can generate in a
specified movement pattern at a specified velocity of movement.
WARM UP
This cannot be stressed enough. Many workout-related injuries can be avoided by a proper
warm up routine. Try to do a total body warm up before you start training. A good example of
a total body warm up is using a stationary bike, treadmill, elliptical, rowing or skiing machine.
It is especially important to warm up specific muscle groups you are going to be using. Your
muscles need a 5 to 15 minute warm up as well as a brief cool down. This can be as simple
as performing a warm up set of high repetitions and light weight (25% to 50% of your training
weight) for each exercise.
WORKOUT
The routine, specific exercises, weights, sets, and reps for one or more body parts.
PHRASES, TERMS, TIPS
& GUIDELINES
S T A R T I N G R E S I S T A N C E L E V E L
If you begin weight training at too high a level, you risk serious injury. You will also develop poor form,
which will hinder your efforts and discourage you. Use this as a guideline: if you cannot lift the weight
eight times with proper form, the weight is too heavy. Similarly, don’t choose too light a weight; the
last two or three repetitions of your set should be difficult.
9
Good nutrition is a diet in which foods are eaten in
proper quantities and with the needed distribution of
nutrients to maintain good health. Malnutrition, on
the other hand, is the result of a diet in which
there is an underconsumption, overconsumption, or
unbalanced consumption of nutrients that leads to
disease or an increased susceptibility to disease.
What is stated in the above definitions is the fact that
proper nutrition is essential to good health. A history of
poor nutritional choices will eventually lead to poor
health consequences.
There are many substances necessary for the proper
functioning of the body. Nutrients are the substances
that the body requires for the maintenance of health,
growth, and to repair tissues. Nutrients can be divided
into six classes: carbohydrates, fats, proteins, vitamins,
minerals and water. Carbohydrates, or "carbs", are
nutrients that are composed of carbon, hydrogen and
oxygen, and are essential sources of energy in the
body. Grains, vegetables, and fruits are excellent
sources of carbohydrates. It is recommended that
at least 55% to 60% of the total number of calories
consumed come from carbohydrates (American
Diabetes Association, Diabetes & Exercise, 1990). It is
further recommended that 10% or less of the total
calories consumed come from simple sugars like a
candy bar.
One of the many benefits of consuming foods that are
high in complex carbohydrates, such as rice, pasta,
and whole grain breads, is that they also typically
contain dietary fiber. Dietary fiber is a term used when
referring to substances found in plants that cannot be
broken down by the human digestive system. Although
fiber cannot be digested, it is important in helping to
avoid cancers of the digestive system, hemorrhoids,
constipation, and diverticular disease because it helps
food move quickly and easily through the digestive
system. It is recommended that people consume
20 to 30 grams of fiber per day (American Diabetes
Association, Diabetes & Exercise, 1990). Excellent
sources of dietary fiber are grains, vegetables,
legumes, and fruit.
Fats are an essential part of a healthy diet and serve
vital functions in the human body. Among the functions
performed by fats are temperature regulation,
protection of vital organs, distribution of some vitamins,
energy production, and formation of component parts
of cell membranes. Like carbohydrates, fats are
composed of carbon, hydrogen, and oxygen.
However, their chemical structure is different.
Both animals and plants provide sources of fat.
Saturated fats come primarily from animal sources
and are typically solid at room temperature. Plant
sources of saturated fats are palm oil, coconut oil,
and cocoa butter. A high intake of saturated fats is
directly related to increased cardiovascular disease.
Unsaturated fats are typically liquid at room temperature.
Corn, peanut, canola, and soybean oil are sources of
unsaturated fats. It is recommended that no more than
30% of one’s diet be composed of fats. Ten percent or
less of the total calories consumed should come from
saturated fats. One way to reduce saturated fat intake
would be to substitute margarine for butter.
Proteins are substances composed of carbon, hydrogen,
oxygen, and nitrogen. Proteins are made by combining
amino acids. Amino acids are nitrogen-containing
building blocks for proteins that can be used for energy.
Amino acids can combine in innumerable ways to form
proteins, and it is estimated that tens of thousands of
different types of proteins exist in the body. It is the
ordering of the amino acids that provides the unique
structure and function of proteins.
There are proteins in both meat products and plant
products. Animal sources of protein such as milk,
meat and eggs contain the eight essential amino
acids (amino acids that the body cannot synthesize
and therefore must be ingested). Plant sources of
protein such as beans, starchy vegetables, nuts, and
grains do not always contain all eight amino acids.
Because of this, vegetarians must consume a variety
of protein-containing foods. It is recommended that
proteins make up 10% to 15% of one’s daily calories.
This will ensure adequate protein for growth,
maintenance, and the repair of cells. Protein
requirements for adults are not as high as those
recommended for infants, children, and young adults.
Note: individuals who are training intensely will have
an increase in their protein requirements.
Vitamins are organic substances that are essential to
the normal functioning of the human body. Although
vitamins do not contain energy to be used by the body,
these substances are essential in the metabolism of
fats, carbohydrates and proteins. Because of the
critical role vitamins play, it is necessary that they exist
in proper quantities in the body.
Minerals are inorganic molecules that serve a variety
of functions in the human body. The minerals that
appear in the largest quantities (calcium, phosphorus,
potassium, sulfur, sodium, chloride, and magnesium)
are often called macrominerals. Other minerals are
also essential to normal functioning of the body, but
because they exist in smaller quantities (chromium,
iron, copper, fluoride, iodine, manganese, molybdenum,
selenium, and zinc) they are called microminerals.
A mineral that is often consumed in inadequate
amounts by Americans is calcium. Calcium is a
mineral important in the mineralization of bone,
muscle contraction, and the transmission of nerve
impulses. Osteoporosis is a disease characterized by
a decrease in the total amount of bone mineral in the
body and by a decrease in strength of the remaining
bone. This condition is most common in the elderly
but may also exist in younger people who have diets
inadequate in calcium or vitamin D or both.
Iron is another mineral that is often underconsumed
by Americans. This is especially true of women. The
oxygen-carrying properties of hemoglobin (blood)
depend on the presence of iron. Anemia is a condition
characterized by a decreased capacity to transport
oxygen in the blood, and is also common in those
lacking a sufficient amount of iron intake. Red meat
and eggs are excellent sources of iron. Additionally
spinach, lima and navy beans, and prune juice are
excellent vegetarian sources of iron.
Sodium, on the other hand, is a mineral that many
Americans over-consume. High sodium intake has
been linked with hypertension, as well as high blood
pressure. People can substantially reduce their
sodium intake by limiting consumption of processed
foods and decreasing the amount of salt added to
foods when cooking.
In conclusion...don’t forget hydration. Water is
considered an essential nutrient because of its vital
role in the normal functioning of the body. Water
contributes approximately 60% of the total body
weight and is essential in creating an environment
in which all metabolic processes occur. Water is
necessary to regulate temperature and to transport
substances throughout the body.
FOLLOW THESE BASIC NUTRITIONAL GUIDELINES
FOR GAINS IN STRENGTH AND LEAN MUSCLE MASS:
1. Choose your foods carefully. Try getting your
carbohydrates from sources such as rice,
vegetables, beans, whole grains, pasta and fruit.
Good protein sources include fish, chicken, turkey,
lean meat and low-fat or nonfat dairy products.
2. Minimize your fat intake.
3. Drink a minimum of 10 eight-ounce glasses of
water each day.
4. Eat four to six small meals a day, about three
hours apart. Small meals are more easily digested
and result in greater nutrition absorption.
5. Avoid eating junk food and fast food.
6. Time your protein intake of 40-55 grams
approximately 75 minutes after your workout.
7. Immediately following your workout, replenish
your glycogen stores with approximately
50-75 grams of carbohydrates.
For more information on nutrition visit your local
library or book store. There are many excellent books
available.
NUTRITION
Sets
Sets are defined as a combination of any number of reps of one exercise. The number
of sets used in a workout is directly related to training results. Typically, two to three sets
are used by intermediate and advanced lifters to achieve optimum gains in strength.
Experts agree that multiple-set systems work best for the development of strength and
muscular endurance. Gains will be made at a faster rate by using a multiple-set
system than gains achieved through a single-set system. The use of a single set of an
exercise is recommended and very effective for individuals who are untrained or
just beginning a resistance training program. One-set programs might also be used
for simple maintenance once you are in shape. It is important to note that low-volume
set programs will increase strength in untrained individuals, but more complex
physiological adaptations, such as gains in muscle mass, tone, size, and performance
usually requires higher-volume set training for the best results. Multiple sets of an
exercise present a more intense training stimulus to the muscles during each set.
Once your desired initial fitness level has been achieved, multiple-set performances
of the exercise using the proper resistance (with specific rest periods between sets)
will take you to the next level of strength training, endurance, and muscular development.
Resistance Used
The amount of resistance used for a specific exercise is probably the most important
variable in resistance training. When designing a resistance training program, a weight
for each exercise must be chosen. The use of repetition maximums (RM): the exact
resistance that allows only a specific number of repetitions to be performed, is probably
the easiest method for determining a resistance. Typically, one uses a training RM target
or a RM target zone. Example: If your RM zone is 8 to 12 repetitions and you cannot lift
the weight at least 8 times using proper form, the weight is too heavy. On the other
hand, if you can easily lift the weight 12 times, the weight is too light. In either case, the
weight needs to be changed. As the strength level of the lifter changes over time, the
resistance is adjusted so a true RM target or target zone resistance is used.
Rest Periods Between Sets and Exercises
One frequently overlooked variable in exercise prescription is the length of the rest
period between sets and between different exercises. Your desired fitness goals will
normally determine the amount of time you allow your body to rest. Exercises
involving high repetitions (15 to 20) and a high number of sets (3 to 4) with short rest
periods (30 seconds) between sets will raise metabolic demands. This in turn will burn
excess body fat and increase muscular endurance. Short rest periods are a
characteristic of circuit weight training, and the resistances used are typically lighter.
This type of workout is best for trimming body fat and toning muscle. Exercises with
heavier resistance and fewer sets usually have a longer resting period between sets.
The results of using this method are normally increased muscular strength and mass.
If the desired outcome is to gain overall muscle mass, your exercise prescription
should lean toward a higher weight resistance doing 2 to 6 repetitions per set, with a
rest period of 3 to 4 minutes between each set.
Rest Periods Between Workouts
The amount of rest between training sessions depends on the recovery ability of the
individual. Most experts agree that three workouts per week with one day of rest between
sessions allows adequate recovery, especially for the beginner. If the resistance
training is not excessive, only moderate amounts of delayed muscular soreness should
be experienced one day after the session. As the lifter advances and his or her body
is better able to tolerate and recuperate from the resistance exercise sessions, the
frequency of training can be increased. Well-conditioned athletes may be capable of,
and need training frequencies of 4 to 5 days in a row to improve significantly and
achieve their desired goals. When consecutive-training-day sequences are used, it is
usually beneficial to do different exercises for the same muscle groups and use different
resistances for the exercises. When training is performed on consecutive days, it often
involves the use of a split routine (different body parts exercised each day), or a split
program (different exercises for the same body part performed each day). There are
many books available at the library or your local book store for the intermediate and
advanced weight training enthusiast. It is also recommended that you work with a
qualified personal trainer to achieve your ultimate goals.
Order of Exercise
Leaders in the field of strength and conditioning believe that working the larger muscle
groups first (chest, back, legs), should take priority over training the smaller muscle
groups (biceps, triceps, deltoids, calves). The reason behind this exercise order is that
the exercises performed in the beginning of the workout are the ones that are going to
require the greatest amount of muscle mass to perform. Hence, exercising the smaller
muscle groups first will deplete the body of the energy necessary to stimulate the larger
muscle groups. Arm-to-leg ordering allows for some recovery of the arm muscles while
the leg muscles are exercised. “Stacking” exercises is a common practice among
body builders as a way to attempt to bring about muscle hypertrophy. Stacking is
loading up different exercises on the same muscle group (ie. standing bicep curls,
preacher curls, one arm concentration curls). The exercise order will have a significant
impact on the training stimulus stress level in a training session.
Scheduling Training
Finding the time to do it is one of the most difficult aspects of a training program. Once
you have established a time to workout you should plan a training routine based on
what muscles to involve on which day. As previously discussed, the larger muscle
groups such as the chest, back, and legs should take priority over working the smaller
muscle groups. Give your muscles at least 48 hours (but no more than 72 hours) of
rest in between sessions.
EXERCISE
PRESCRIPTION
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