INSPIRE FT1 EXERCISE MANUAL

Jul 11 2018

Read Before Exercise


Inspire’s FT1 for functional training allows you to have complete freedom of movement in any direction or plane while performing weight
resistance exercises. These unrestricted exercises are designed to move the way your body naturally moves. Many of the freestanding
exercises incorporate core, secondary and stabilizing muscles, giving you a more efficient workout.
The Inspire FT1 is an excellent training machine for athletes interested in sport specific exercise movements or for people looking to
strengthen their overall bodies, increase stamina and coordination or loose weight.

!WARNING: PLEASE READ BEFORE EXERCISING
When working out, do the following for each exercise: 1. Read all caution and warning labels before using this machine. 2. Before exercising, inspect this machine
for loose, frayed or worn parts, including cables and connectors. If in doubt, do not use machine until the parts have been replaced. 3. Should weights, pulleys,
or other parts become jammed, do not attempt to free them yourself, obtain assistance from a certified technician. 4. Keep clear of weights and all moving parts.
5. Children should not be permitted to use the machine. 6. For consistent, smooth operation; the guide rods should be lubricated periodically with synthetic lubricant.
6. Prior to beginning any exercise program it is suggested to have a complete physical examination and a physician’s approval of your conditioning program.
7. We recommend that you always exercise with a partner or someone who can assist you should the weights become too heavy for you to lift on your own.

GETTING STARTED:
Always warm-up your muscles before exercising. Easy stretching (without bouncing) and light calisthenics, for 20 minutes, are recommended to prepare your body.
Always refer to the photographs for proper machine settings and bo dy positioning. Select a starting weight that is comfortable for you. Exhale while lifting the
weights, and inhale while returning them to the starting position in a slow and controlled manner. A “repetition” is defined as one complete movement from the
starting position, through the full range of motion, and back to the starting position. A “set” is defined as a series of continuous repetitions. Start your exercise
program conservatively. Select a weight for each exercise that is easily performed for the full range of your motion. Learn to feel your body’s responses and
change your program accordingly. The number of repetitions for each set should range between eight and fifteen. As a general rule, the lower the number of
repetitions performed (eight to ten), the heavier the resistance of weight used. While heavy resistance increases muscular strength, the full range of movement is
necessary to achieve maximum muscle strength and development. Rest between each set of repetitions long enough to catch your breath. Work up to three or
four sets for each isolated exercise. When you can perform the desired number of repetitions at a given weight, increase the resistance by five or ten pounds.
There may be a number of exercises isolating the same muscle. These exercises should be grouped together and performed on the same day, followed by a day
of rest for that particular muscle.

Exercise Program Suggestion #1
Exercise the complete body every other day, up to three times a week. The one day rest enables the body to recover from the previous workout.

Exercise Program Suggestion #2
Alternating your daily workouts. One day isolate the upper body exercises, and the next day perform the lower body exercises. To reduce lactic acid build-up
and consequently reduce muscle soreness, end each exercise with an increased number of repetitions at a lighter weight. Also, stretching the muscles is
recommended upon completion of your weight resistance program.

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