The Weider Total Body Works 5000 is a compact home gym that uses your body weight for resistance. A foot plate is included, which allows you to do lower-body exercises such as squats and calf raises. Use the Weider 5000 gym to do a full-body workout in the comfort of your home.
Function
The Weider 5000 is a compact, fold-away home gym that is 71-inches-long and 26.5-inches-wide. It does not have a weight stack. Two handles attach to a slide board via a pulley cable. You sit on the slide board and pull and press your own body weight for resistance. You can do over 50 strength exercises on the Weider Total Body Works 5000 system.
Adjust Resistance
The Weider 5000 offers two options for changing the resistance of an exercise. Incline the slide board to increase the resistance of your body weight since you are fighting gravity more. Decline the slide board to decrease the resistance. Pull the adjustment knob out and slide the support leg to the desired incline setting. The Weider 5000 has four adjustable power bands so you can increase the resistance beyond your own body weight. Attach one or more bands into the bungee bracket to increase the resistance.
Exercises
With over 50 exercises to choose from, you will have plenty of variety in your workouts. For each workout, choose one or two exercises for each major muscle group: quadriceps, hamstrings, back, chest, shoulders, triceps, biceps and abs. Use the Weider workout guide included with the gym to learn the proper exercise form and the different variations. Start with a low incline and increase the incline and add power bands as you become stronger.
Workout Design
The American College of Sports Medicine recommends that healthy adults over age 65 strength train twice per week. Select eight to 10 exercises and do eight to 12 repetitions of each exercise. Use enough resistance so you fatigue the target muscle group in the specified repetition range. Once you can easily do 15 repetitions of an exercise with good form, adjust the incline or add a power band to increase the resistance.
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