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Now that you have your Resistance Chair Exercise System, what are you going to do with it!  With this investment, you can now do everything at home that you can do in a gym or local wellness center.  By following these simple steps you can have your very own customized Exercise Routine – convenient and affordable – right in your home.

 

When you learn the various exercises and stretches that are possible with the Resistance Chair™ exercise system, you will be able to take the next step - putting these exercises together into a unique and complete workout session tailored to your needs. These exercise guidelines will assist and support you in avoiding injury and making the most productive use of your time when working out.  For additional information relative to the many uses of the Resistance Chair, check out the Accessories and videos here -

 

Proper Technique
Maintaining the proper technique is vital when using the Resistance Chair™ system in order to prevent injury and to ensure that you affect the target muscle group with each specific exercise.

 

TECHNIQUE TIPS

 

•  Keep your back straight and sit upright in the Resistance Chair.
• Use a smooth, full range of motion with each repetition.
• Do not jerk during the movement.
• Avoid biting down on your teeth while exercising, as this can crack the enamel.
• Remember to breathe with each repetition and not hold your breath.
• During strength training, rest for 30 to 60 seconds between each set.

 

Repetition, Sets, and Rest Periods
A repetition (or "rep") refers to a single pulling movement on the Resistance Anchor Cable, from rest to full extension and back to rest again. A group of repetitions is referred to as a "set". Your workout routines will generally consist of a set of 8 to 12 repetitions of each exercise, with a rest period of at least 30 to 60 seconds between sets. When you go back later in the workout and complete another 8 to 12 repetitions of a particular exercise, this represents your second "set" of this exercise.

 

Alternate Target Muscle Groups
In order to give your muscles time to recover between sets, alternate between shoulder, chest, and back exercises as you progress through your customized Resistance Chair Exercise Routine. And do the arm exercises last, since your tricep and bicep muscles are involved to a lesser degree in virtually all of the exercises, so it's best not to tire these arm muscles early in your session. The Exercise Routine Progression Chart below shows an example of the order to use when progressing from one exercise to the next. 

 

Adding Sets to Your Workout

As you begin to gain strength and stamina, you can complete more than one set of repetitions with each exercise. For example, in the workout chart presented above, you would complete 8 to 12 repetitions of each exercise listed under "1st Half of Workout". Then, go back and repeat the process, i.e., go through the series of exercises again, performing another 8 to 12 repetitions of each one. You have then added another set of each exercise to your customized ResistanceChair Exercise Routine. Ultimately, you can work toward completing three sets of each exercise in the "1st Half of Workout" group before moving on to do three sets of the exercises in the "2nd Half of Workout" group.  You can continue to increase your strength and stamina by following these simple steps using the Progression Chart below. 

 

Resistance Chair Exercise Routine Progression Chart

(All of these can be found in the Strength Exercises page)

 

Muscle Group	1st Half of Workout Complete one set of 8 to 12 repetitions of each of the following exercises, in the order presented	2nd Half of Workout One set of 8 to 12 repetitions of each of the following exercises, in the order presented
Chest	Chest Press ↓	Incline Press ↓
Shoulders	Overhead Press ↓	Lateral Raises ↓
Back/Neck	Bent Rows ↓	Bent Rows ↓
Abdomen	Ab Crunch ↓	Ab Crunch ↓
Shoulders	Lateral Raises ↓	Front Raises ↓
Legs	Knee Bends ↓	Side Step ↓
Arms	Bicep Curl	Tricep Extension

 

 

 CONGRATULATIONS – you are on your way to better health without leaving your home or paying monthly dues at your local gym or wellness center.  Be sure to check out the Accessories and Videos pages for the Resistance Chair for items that will maximize your exercise experience at home.

 

 

 

*This information is taken directly from the manufacturer of the Resistance Chair System – vqactioncare.