USER`S MANUAL - Icon Heath & Fitness
Contents
1. Slide the other 1 Pad Bar 4 into the lower hole in the Adjustment Leg 2 Slide a Large Foam Pad 7 onto each end of the Pad Bar ADJUSTING THE SLANT BOARD The steps below explain how the slant board can be adjusted and folded for storage Refer to the accompanying exercise guide to see the correct form for several exercises Inspect and tighten all parts each time you use the slant board Replace any worn parts immediately The slant board can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ADJUSTING THE LEVEL OF THE BACKREST To lower the Backrest 3 remove the two Lock Pins 8 from the Frame 1 and the Adjustment Leg 2 Align the upper hole in the Frame with the middle hole in the Adjustment Leg Re attach the Adjustment Leg to the Frame with the Lock Pins STORING THE SLANT BOARD To store the slant board remove the lower Lock Pin 8 from the Frame 1 and the Adjustment Leg 2 Push forward on the Small Foam Pad 6 to fold the Adjustment Leg under the Backrest 3 Re insert the Lock Pin into the Adjustment Leg for safekeeping A CAUTION To prevent your fingers from being pinched hold the Small Foam Pads 6 when folding the slant board EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building The only way to increase the size and strength of your muscles is to push them close to their maximum capacity When you pro2. BEFORE YOU BEGIN ASSEMBLY IMPORTANT PRECAUTIONS ADJUSTING THE SLANT BOARD EXERCISE GUIDELINES PART LIST AND EXPLODED DRAWING ORDERING REPLACEMENT PARTS A WARNING To reduce the risk of serious injury read the following important precautions before using the slant board 1 Read all instructions in this manual before using the slant board Use the slant board only as described in this manual It is the responsibility of the owner to ensure that all users of the slant board are adequate ly informed of all precautions The slant board is intended for home use only Do not use the slant board in a commer cial rental or institutional setting Use the slant board only on a level surface Cover the floor beneath the slant board to protect the floor Inspect and tighten all parts each time you use the slant board Replace any worn parts immediately Keep children under 12 and pets away from the slant board at all times Always wear athletic shoes for foot protection while exercising When using the slant board make sure that the lock pins are fully inserted 9 The slant board is designed to support a maximum of 127 kg 280 Ibs 10 If you feel pain or dizziness while exercising stop immediately and begin cooling down 11 The decal shown below has been placed on the slant board in the indicated location If the decal is missing or illegible please call our Customer Service Department at 08457 08900
3. major muscle group with emphasis on the areas that you want to develop the most To give balance and variety to your work outs vary the exercises from session to session Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM You will gain the greatest benefits from exercising by maintaining proper form This requires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected Refer to the muscle chart on page 6 to find the names of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last about half as long as the return stage Proper breathing is important Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath
4. 9 to order a free replacement decal Apply the replacement decal in the location shown e Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructions prior to use e Do not allow children on or around machine e Replace label if damaged illegible or removed A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product PART LIST and RO501A EXPLODED DRAWING Model WEEVBE32410 Key No Qty Description Key No Qty Description 1 1 Frame 8 2 Lock Pin 2 1 Adjustment Leg 9 4 2 Round Outer Cap 3 1 Backrest 2 2 Square Inner Cap 4 2 1 Pad Bar 11 4 1 Round Inner Cap 5 4 M6 x 17mm Screw 1 User s Manual 6 2 Small Foam Pad 1 Exercise Guide 7 2 Large Foam Pad Le ey 9 8 Note indicates a non illustrated part Specifications are subject to change without notice Rest for a short period of time after each set The ideal resting periods are e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out e Rest for 30 seconds after each set for a weight loss workout Plan to spend the
5. ORDERING REPLACEMENT PARTS If you encounter any difficulties with this product or if you need to order replacement parts call the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Tel Country Code 08457 089009 Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 When ordering parts please be prepared to give the following information e The MODEL NUMBER OF THE PRODUCT WEEVBE32410 e The NAME OF THE PRODUCT WEIDER 110 slant board The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual e The KEY NUMBER AND DESCRIPTION OF THE PART S see the PART LIST and the EXPLODED DRAWING on page 7 Part No 175468 RO501A Printed in China 2001 ICON Health amp Fitness Inc WEIDER 110 Serial No USER S MANUAL QUESTIONS As a manufacturer we are committed to providing com plete customer satisfaction If you have questions or if there are missing or damaged partis please call 08457 089009 Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference Visit our website at www weiderfitness com TABLE OF CONTENTS IMPORTANT PRECAUTIONS
6. first couple of weeks familiarising yourself with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg S lt X lt CHMDOVOZEZELFAL TOMMIOOF Include stretches for both your arms and legs Move slowly as you stretch and do not bounce Ease into each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is very effective for increasing flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the weight used and the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to achieving the greatest results is to make exercise a regular and enjoyable part
7. gressively increase the inten sity of your exercise your muscles will continually adapt and grow You can tailor the individual exercise to the proper intensity level in two ways e by changing the amount of weight used e by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions The proper amount of weight for each exercise depends upon the individual user You must gauge your limits and select the amount of weight that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repeti tions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a moderate percentage of their capacity Select a mod erate amount of weight and increase the number of repetitions in each set Complete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by completing more sets rather than by using high amounts of weight Weight Loss To lose weight use a low amount of weight and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets Cross Training Many people desire a complete and well balanced fit ness program and cross training is an efficient
8. of your everyday life BEFORE YOU BEGIN Thank you for selecting the innovative WEIDER 110 additional questions please call our Customer Service slant board The WEIDER 110 is designed to help Department at 08457 089009 To help us assist you you develop your upper and lower abdominal muscles please note the product model number and serial to give you a firm flat stomach in only minutes a day number before calling The model number is WEEVBE32410 The serial number can be found ona For your benefit read this manual carefully before decal attached to the slant board see the front cover using the WEIDER 110 slant board If you have of this manual ASSEMBLY Place all parts in a cleared area and remove the packing materials do not dispose of the packing materials until assembly is completed Read each assembly step before you begin During assembly make sure that all parts are oriented as shown in the drawings A Phillips screwdriver not included is required for assembly Before beginning assembly be sure you under stand the information above Attach the Backrest 3 to the Frame 1 with the four M6 x 17mm Screws 5 2 Align the holes in the Frame 1 with the indicated holes in the Adjustment Leg 2 Attach the Adjustment Leg to the Frame with the two Lock Pins 8 3 Slide a 1 Pad Bar 4 into the upper hole in the Adjustment Leg 2 Slide a Small Foam Pad 6 onto each end of the Pad Bar
9. way to accomplish this One example of a balanced program is e Plan weight training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as cycling or swimming on Tuesday and Thursday e Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of weight training and aerobic exer cise will reshape and strengthen your body plus develop your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Specifying the exact length of time for each workout as well as the number of repetitions or sets for each exercise is a highly individual matter It is very impor tant to avoid overdoing it during the first few months of your exercise program You should progress at your own pace and be sensitive to your body s sig nals If you experience pain or dizziness at any time while exercising stop immediately and begin cooling down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important factors in any exercise program WARMING UP Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares your body for more strenuous exercise by increasing circulation raising your body temperature and deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for every
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