Exercise Resistance Chart; Starter/Beginner Program Chart - Total Gym 1000 Owner's Manual

T G ® 1000 E
OTAL YM
When you need to know how much resistance the Total Gym® 1000 creates at a particular level, use the following chart:
50 60 70 80
LEVEL SLOPE° % WT. % WT. % WT. %
7
24° 51 26 50 30 48 34 47
6
21° 48 25 44 26 42 30 42
5
18° 39 20 38 23 37 27 36
4
15° 32 16 32 19 31 22 30
3
12° 26 13 25 15 25 17 24
2
8° 18 8.8 17 10 16 12 16
1
3° 5 3 6 4 6 4 6
How it works:
The Total Gym® 1000 uses a variable-angle incline plane to create exercise resistance by modifying the user's body weight — the steeper the angle, the
more resistance. Simply multiply the user's body weight by the appropriate percentage indicated in the chart. The result of this calculation is the resis-
tance (force) in pounds required to move the glideboard. When figuring exercises that incorporate the pulley cables, use 50% of the charted numbers.
Example:
A 150 lb. person using Level 5 would be lifting 51 lbs. (150 x .34). If the pulley cables are used in the exercise, the person would be
lifting
26 lbs. (150 x .17).
S P
TARTER ROGRAM
Exercise# Description
1 Leg Pull
2 Arm Pullover
B P
EGINNER
Exercise# Description
1 Leg Pull
2 Arm Pullover
3 Butterflys
4 Seated Row
5 Squats
6 Decline Abdominal Crunch
7 Stretcher
XERCISE
B
ODY
90 100 110 120
WT. % WT. % WT. % WT. % WT. %
42 47 42 46 46 46 50
45 54 45
33 41 37 40 40 40 44 40 48 39
29 36 32 35 35 35 38 34 41 34
24 30 27 29 29 29 32 29 34 27
20 24 21 24 24 24 26 23 28 23
13 16 14 16 16 16 17 15 18 15
5 6 5 6 6 6 6 6 7 6
C
HART
Repetitions
15-25
15-25
C
ROGRAM HART
R
ESISTANCE
W ( .)
EIGHT LBS
130 140 150 160 170
WT. % WT. % WT. % WT. % WT.
44 66 44 70 44 74
55 44 62
39 58 39 62 39 66
51 39 55
34 51 33 54 33 57
44 34 47
28 42 28 45 28 47
37 28 40
23 34 23 36 22 38
30 23 32
15 23 15 24 15 26
20 15 21
6 9 6 9 6 10
8 6 8
Sets
1-2
1-2
Repetitions Sets
15-25 1-2
15-25 1-2
15-20 1-2
15-20 1-2
15-20 1-2
15-20 1-2
15-20 1-2
5
C
HART
180 190 200 210 220
% WT. % WT. % WT. % WT. % WT.
44 79 44 83 43 87 43 90 43 95
38 70 38 73 38 73 38 76 38 84
33 60 33 63 33 63 33 66 33 73
28 50 27 53 27 53 27 55 27 60
22 40 22 42 22 42 22 44 22 48
15 27 15 28 15 28 15 30 15 32
6 10 6 11 6 11 6 11 6 12
Tempo
slow
slow
Tempo
slow
slow
slow
slow
slow
slow
slow
230 240 250
% WT. % WT. % WT.
43 99 43 103 43 108
38 87 38 80 38 95
33 73 33 78 33 82
27 63 27 64 27 69
22 50 22 53 22 55
15 34 15 35 15 37
6 13 6 13 6 14
Rest Time
1:00
1:00
Rest Time
1:00
1:00
1:00
1:00
1:00
1:00
1:00