Power Core - glitefitness.com
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1. 6 Training Warming up should generally be done with every sportive activity All physical and psy chically components will be stimulated and increased further the risk or injury will be decreased With the following exercises you will warm up the muscle groups this suc ceed the best by moving Run for about 5 10 minutes calmly on one place or through the room You can jump in between a couple of times Stretching Following exercises are light but appropriate movements which will wake up your body stimulate your circulation and make your ankles more flexible Please do these warming up exercises more than once before starting your training SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your Knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward a2. POWER CORE dh obi oe th salata tions in this ma ual be for ing this prio Save this pin ual for future reference IMPORTANT PRECAUTIONS WARNING To reduce the risk of injury to persons read the following important precautions and information before operating the Power Core 1 Before your starting to exercise read the manual carefully and also always keep this manual with you 2 Before beginning any exercise program you should consult your doctor first to determine if you have any medical or physical conditions that could put your health and safety at risk or prevent any damage Your doctor s advise s essential If you are taking medication that affects your heart rate blood pressure or choles terol level 3 Be aware of your body s signals Incor rect or excessive exercise can damage your health If you feel dizziness nausea chest pain back pain or other health symptoms stop the workout at once and consult your doctor before continuing 4 Do not operate any exercise equipment If it is not assembled well Also you must Inspect your machine periodically to ensure your machine in good condition It Is your responsibility to ensure that all users of the equipment are informed of all warnings and precautions 5 Keep children and pets away from the equipment The equipment is designed for adult use only The equipment is not suitable for therapeutic use 6 Before using the machine please check the nu
3. an exercise Generally every healthy person young or old can start to exercise Capacity The body especially the heard and the circulation need time to adapt to the new circumstances Because of this reason it is really important to start really slowly with the training and to make brakes between and after the training Only exercise on a training level where you don t reach your limit Start to exercise in a tempo that you feel comfortable with After continuous training you can extend your training or adjust the item to a higher level Important Start your exercise slowly and increase intensity of exercises gradually You have a lot of time as you do your exercise at home You have to do some warming up without item before training Start and end your training with a little expenditure or energy After training you should also do some stretching Tips for a successful and healthy training e Always remember that the training with your item can be really helpful for your health if you follow the important rules It is not helpful to do some exercises in a short time but in long term and continuously Please wear comfortable cloth we propose to wear sporting cloth Never exercise with a full stomach Do not have a meal about one hour before and after the training e Do not exercise if you are already tired or feel exhausted Always remember that your body needs enough liquid if you exercise You should follow this necessity
4. e only If your fitness level is lower than average for your age then you may want to work slightly below your target heart rate If you feel tired reduce your heart rate and exercise at a lower rate Overall the target heart chart is a guide not a set of rules so remember to listen to your body at all times Pulse count The pulse count on your wrist or carotid artery in the neck taken with two index fingers is done for ten seconds take a few seconds after you stop exercising This is for two reasons first 10 seconds is long enough for accuracy Second the pulse count is to approximate your BPM rate at the time you are exercising Since heart rate slows as you recover a longer count won t be as accurate Beginner Target Heart Rate Chart The following chart is a guide to those of you who are starting on your fitness program e alalslelelelele 10Second Count oA 19 Beats Par Minute 138 132 132 126 120 114 114 BPM Trainings hints With buying this training item you have done the first step for healthy fitness With the help of this item you can exercise your muscles at home every time you feel like Further is the exercise good for your health as the training is also good for your endur ance Goal of training Building of muscles General fitness Endurance Better feeling The training success is mainly depending on the following points Continuous training Good nourishment Control of training progress Who c
5. he same time or even in 3 segments of 10 minutes each combined with a weighted workout 3 to 4 times per week can help deliver the following health benefits The benefits of regular participation in a well Balanced fitness program include Weight Loss Improved Body Shape and Definition Increased Muscle Mass Strength Endur ance Power and Definition Enhanced Flexibility Increased Metabolism Injury Pro tection Improved Self Esteem Improved Aerobic Fitness Improved Coordination and Agility Heart Rate Improved fitness weight loss and a host if other important health benefits can occur when you exercise at intensity level which places your heart rate in its target heart zone Before starting you must be in good physical condition starting an exercise pro gram During your workout it is Important to exercise in your target heart rate training zone One of the best ways to know if you re exercising in your training zoneis to moni tor your heart rate during the workout To do this locate your age on thechart located at the top of next page This chart shows a lower target heart rate in number beats per minute or beats every 10 seconds If you are beginning an exercise program start exercising at this lower heart rate level The chart on page 8 shows an upper target heart rate level for those individuals who are in excellent physical condition and have exercised previously Target heart rates based on your age are to be used as a general guid
6. nd place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your Knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles Power Core Parts List PART Lon i PET emm em 1 1 1 16 Spring 2 Main Frame Spring 2 16 Upper Cap Sets Lower Cap Sets Set 1 7 12 Spring Cap 2 M8 Nylon nut 4 EXPLODED DRAWING Model No POWER CORE 9 22 a Operation Manual Model No POWER CORE 10
7. r Service Department To help us assist you please note the product Back Foam Pad model number and serial number before calling The model number of the Power Core Trainer The serial number can be found on a decal attached to the Power Core Trainer Before reading further please familiarize yourself with the parts that are labeled in the drawing below Handlebar LEFT SIDE ASSEMBLY Set the parts in a cleared area and remove all packing materials Do not dispose of the packing materials until assembly is completed Top Foam Set M8 x 45mm Screw X 1 pcs 6mm Allen wrench and Cross driver X 1 pcs Main Frame Unpacking your Power Core Trainer where will be using it Being careful Not to damage Place your Power Core Trainer on a level flat surface It is recommended that you place a protective covering on your floor Set up the Top Foam set to the corresponding position on the Main Frame Then assemble the Top Foam Set properly by bolt Do not tight up too much to make Top Foam Set can move slightly Lo Make sure that all parts are tightened properly before you use the Power Core To protect the floor or carpet from damage place a mat under the Power Core 4 Benefits of Exercise A regular exercise program can help improve the quality of your life help give you more energy and help combat the effects of aging Research has shown that 30 min utes of cardiovascular exercise done at t
8. ts and bolts are securely tightened Always use the equipment as men tioned If any defective components while assembling or checking the equipment has been found or you hear any unusual noises from the equipment during use stop immediately Do not use the equip ment until the problem has been rectified 8 Wear appropriate workout clothing while exercising Do not wear robes or other clothing that could become caught in the machine Running or aerobic shoes are also required while using the machine 9 Use the equipment on a flat level clear surface Do not use the machine near the water or outdoors 10 Keep hands away from all moving parts While lifting or moving the equip ment always do it carefully 11 The equipment has been designed to comply En957 under class H C for home use only Maximum weight of user 110kg 250Lbs WARNING Before beginning this or any exercise program consult your physi cian This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using SAVE THESE INSTRUCTIONS 1 BEFORE YOU BEGIN Thank you for selecting the revolutionary Power Core Trainer The Power Core Trainer offers an impressive array of features to make your home workouts more enjoyable and effective For your benefit read this manual carefully before using the Power Core Trainer If you have additional questions please call our Custome
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