According to the Funding Universe website, Icon Health and Fitness, Inc. is the "world's largest manufacturer and marketer of home fitness equipment." Among the company's past products is the Weider Crossbow, a machine that uses metal bars instead of weights as its form of resistance. The Crossbow is designed as a low-cost alternative to machines like the Bowflex and Soloflex, and provides a general full-body workout.
Potential
Basic models of the Weider Crossbow, such as the Crossbow Legend, come standard with 240 lbs. of resistance. While this is sufficient for basic lifting routines, bodybuilding and power lifting will not be possible with such a low amount of resistance. More expensive Crossbow models, such as the Platinum, come with 340 lbs. of resistance. You can increase the maximum capacity of the Crossbow by purchasing additional resistance bars, but the basic models of the machine are best suited for weight loss and circuit training routines.
Features
Certified personal trainer David Gluhareff recommends engaging in five to 15 minutes of aerobic exercise prior to your workout. Set the resistance level of the Crossbow to somewhere between 40 and 60 percent of your maximum lifting capacity for an exercise. Engage in a workout of four to six exercises that target a specific muscle group, like your shoulders and chest, arms, back, legs or core muscles. Perform three sets of each exercise during a 20- to 30-minute workout routine. Execute 15 to 20 repetitions of each exercise per set, and take no more than a 30-second break between sets. Engage in this workout routine three times a week, taking at least one rest day between workouts.
Benefits
According to the American Heart Association, keeping your heart beating between 50 and 85 percent of your maximum heart rate helps you reap the most benefits from your exercise. The close proximity of exercise stations on the Weider Crossbow makes switching between exercises easy, thus allowing you to maintain your heart rate. A continually elevated heart rate helps you burn more calories and improves your cardiovascular condition.
Proper Form
The Weider Crossbow workout chart that comes with the machine outlines the proper form for each exercise, and the company advises strictly following these forms during your workout. When sitting in the bench seat, keep your back flat against the seat throughout the set. If sitting or standing away from the bench, keep your back straight and only move the muscles you are working out. It is easy to use improper form when working out quickly on the Weider Crossbow. If you notice yourself hunching over during a repetition, slow down or reduce the weight you are lifting as necessary to do the exercise properly.
Considerations
Increase the resistance so the workout stays challenging as you begin to lose weight and gain muscle from your routine. Change the exercises within each routine you perform from week to week to keep your regimen interesting and to prevent yourself from reaching a fitness plateau. If you are taking some types of high blood pressure medication, your target heart rate may be lower than normal. Always consult a physician before beginning a new workout routine.
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