Fitness Quest NBP01060-2 Home Gym User Manual
Contents
1. it back while you hook the notch over FIGURE 2 an Step 3a While standing between the two frames PUSH the Foot Rest Receiver out away from you through the front frame as shown in 3a Step 3b The Seat and Back will start to separate open up Continue push ing outward until the Seat and Back are approximately 2 feet apart as shown in 3b Short Band in Front X15901 1 Front Frame Seat and Back will separate open up Open to approximately 2 feet apart Back Stand Here And PUSH Open With X15902 1 Your Hands Foot Rest Receiver Step 4 Pull the Seat Support Frame toward you and locate the two holes on the top Hook the Long Band over and attach to the lower hole of the Seat Support Frame Hook the other end of the Long Band into the hole on the Rear Frame Make sure hooks are inserted completely as shown here 7 X15903 1 Seat Support Frame Long Band in Rear NOTE The chair will pivot easily at this point Make sure you hold the Frame firmly in place as you attach the Bands Step 5 Place the Short Band Hook into the upper hole on the Seat Support Frame and hook the other end into the hole on the Front Frame SET UNIT UPRIGHT X15901 9 Cable X15901 2 Rear Frame Step 6 Partially screw the Adjustment Knob into the underside of the Foot Rest Receiver at the front of the unit Pull down the Adjustment Knob and slide the Foot Rest Assembly into the Receiver Once the Foot Rest Ass2. AWARNING DETACH THIS END OF BAND FROM FRAME BEFORE FOLDING FAILURE TO DO SO MAY RESULT IN INJURY ba WARNING LABEL 3 4 locations AWARNING CRUSH HAZARD Keep hands clear AWARNING FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE OWNER S MANUAL AND VIDEO MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH KEEP CHILDREN AWAY MAXIMUM USER WEIGHT 275 LBS REPLACE THIS LABEL IF DAMAGED ILLEGIBLE OR REMOVED CLASS HC CAUTION LABEL 1 4 locations CAUTION Place hand here when folding Keep hand outside of tubes to prevent pinched fingers during folding Failure to do so could result in crushed fingers SPECIFICATIONS AND PARTS Ab Lounge XL Specifications Product Weight Approx 35 Ibs Length 54 Width 31 3 4 Height 45 1 2 Note Dimensions are based on unit set up for use X15905 3 head rest frame 7 LL X15905 4 k Focus Strap with Aa 7 yn Iso Grip handles PB X15908 1 Maximum user weight 275 lbs handlebar LOCATED ON BOTH SIDES X15907 OF FRAME seat WARNING LABEL 1 X15902 1 foot rest receiver 7 X15906 yy As foot rest C gt ASE assembly Kix w X15908 6 adjustment knob X15908 8 Also Includes a short band WARNING Workout DVD LABEL 2 X15901 1 front frame WARNING LABEL 3 X15901 8 locking arm mechanism WARNING LABEL 2 CAUTION LABEL 1 Ce LOCATED ON BOTH SIDES OF FRAME ne X
3. ZB an 7 i y For Maximum Effectiveness And Safety Please Review this Owner s Manual View the video and for Healthy Eating Tips refer to the Jump Start Section TABLE OF CONTENTS OWNER S MANUAL Important Safety Information ss EE N Ee ES NE Equipment Warning amp Caution Labels iese ee Ee ee Specifications amp Parts eis si see siese Ge ee N lo CTC es EE Ee ee ee ee Ee ie ie Assembly INStruclions ssesas esse Ed Ee Nek N we ee be Folding MING ee ie die as ARE OE OR Parts List amp Exploded VIEW ees ee ee Re EE EE RE ER RE ER EE ER ee ee Exercise GuidelineS ES SG Ge ee ee ee ee ee Warm Up amp Cool Down Stretches iese Ee ee Ee AD Lounge XL System use ea ed Ee ES Ee ee Ab Lounge XL Workout eie sees ee EE ER EE RE RE ee EE Care amp Storage n se OE etn ea Ee ee RE De ee Getting Started on Your Ab Lounge XL Eaguipment Ab Lounge XL Exercises cccsccsseeceeecsseeeeeseeeseeees Ab Lounge XL Workout Tracking Sheets ccccseeee Cardiovascular COnditioning c cccccsseeesseesseeeeeeeeees Progressive Cardiovascular Training Program 0 Cardio Workout Tracking SheetS esse ses ee ER EE JUMP START DIE Fisies so ee es eee Workout Progress Chart esse sesse Inside Back Cover AFitnessQuest 2005 Fitness Quest Inc All rights reserved Ab Lounge and Fitness Quest are registered t
4. carefully turn over lie on your other side and repeat the same number of repetitions See FIG 20 amp 21 AB LOUNGE XL WORKOUT TRACKING SHEETS Use these charts to keep track of your progress over time Before writing on them make as many copies as you think you ll need We suggest you keep these in a notebook You will find it both informative and motivational to look back at what you ve done This data will help you chart future fitness goals as you continue to improve EXERCISE DATE REPS SETS DATE REPS SETS OBLIQUE JACKKNIFE JACKKNIFE w LEG LIFT EXTENDED ARM JACKKNIFE EXTENDED LEG JACKKNIFE TORSO AND HIP FLEXOR STRETCH ADVANCED JACKKNIFE LATERAL JACKKNIFE EXERCISE DATE REPS SETS DATE REPS SETS OBLIQUE JACKKNIFE JACKKNIFE w LEG LIFT EXTENDED ARM JACKKNIFE EXTENDED LEG JACKKNIFE TORSO AND HIP FLEXOR STRETCH ADVANCED JACKKNIFE LATERAL JACKKNIFE CARDIOVASCULAR CONDITIONING Exercise that challenges the heart is a simple part of an Training Aerobically exercise program almost anyone can walk run tread Aerobic exercise is the key to building a stronger heart mill climb steps or bike But creating a progressive and can reduce your chances of heart disease as well time efficient and results oriented cardio program takes a as burn lots of fat and calories Aerobic exercise is any little planning A properly designed and consistently per activity that you can keep at for several
5. 1 2 cup rice with 1 tsp butter 1 2 cup applesauce 1 large mixed green salad 1 2 Tbsp olive oil and vinegar no need to measure vinegar or 1 Tbsp reduced fat dressing 8 oz water 3 oz white fish such as flounder baked and brushed with olive oil and favorite seasonings 1 small baked potato 1 Tbsp sour cream and chives 1 cup broccoli or cauliflower 8 oz water 3 oz chicken breast no skin baked broiled or grilled 3 to 4 new boiled potatoes tossed with 1 Tbsp butter and sprinkled with garlic and parsley 1 cup beets or other vegetable 1 large salad made with mixed greens 1 Tbsp olive oil with flavored vinegar no need to measure vinegar 8 oz water 1 cup angel hair pasta 3 oz boiled shrimp tossed 1 2 Tbsp olive oil and garlic 1 tsp grated cheese 1 mixed green salad 1 2 Tbsp salad dressing 8 oz water 3 oz lean pork chop baked with reduced fat cream of mushroom soup 1 2 cup noodles with 2 Tbsp gravy from pork chop 1 cup green beans 1 large salad made with mixed greens 2 tsp olive oil with flavored vinegar no need to measure vinegar 8 oz water 4 oz fish baked broiled or grilled brushed lightly with olive oil and favorite seasonings 1 2 cup corn 1 tsp butter 1 cup broccoli 1 small dinner roll EQUIPMENT WARNING amp CAUTION LABELS WARNING LABEL 1 IMPORTANT See below for placement of the following Warning Caution Labels on your unit WARNING LABEL 2 2 locations
6. and 2 Tbsp crushed walnuts 1 2 cup skim milk 4 oz orange juice 8 oz water 1 slice whole grain bread 1 egg scrambled or poached 4 oz orange juice 8 oz water 1 slice cinnamon bread 1 tsp butter 4 oz orange juice JUMP START DIET LUNCH Choose a Lean Cuisine meal of your choice If you have difficulty finding Lean Cuisine meals at your local grocer another option is meals from Healthy Choice or Weight Watcherse AFTERNOON SNACK CHOOSE JUST ONE OPTION 8 oz water 1 cup strawberries 8 oz water 1 oz low fat cheese 6 saltine crackers 8 oz water 1 banana 8 oz water 1 cup low fat flavored yogurt with 1 Tbsp low fat granola cereal on top 8 oz water 1 tsp peanut butter 6 saltine crackers 1 apple DINNER CHOOSE JUST ONE OPTION 8 oz water 3 OZ sirloin steak lean only broiled or grilled without added fat 1 2 cup rice with 1 tsp butter 1 2 cup cooked carrots 1 large mixed green salad with 1 Tbsp reduced fat dressing 8 oz water 3 oz baked ham 1 cup noodles 1 tsp butter 2 cups applesauce 1 cup mixed vegetables 8 oz water 3 oz steak lean only broiled or baked 1 cup noodles with 1 tsp butter 1 2 cup applesauce 1 cup mixed vegetables QO 8 oz water 1 cup low fat chocolate milk 8 oz water 1 cup vegetable soup 6 crackers 8 oz water 3 cups light popcorn 8 oz water 15 grapes 8 oz water 1 cereal bar about 140 calo
7. and lift your heel towards your buttocks Reach back and grasp the top of your foot with the same side hand Keeping your inner thighs close together slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh You do not have to touch your buttocks with your heel Stop pulling when you feel the stretch Keep your kneecap pointing straight down and keep your knees close together Do not let the lifted knee swing outward Hold for 20 to 30 seconds Repeat for the other leg 2 Calf and Achilles Stretch Stand approximately one arms length away from a wall or chair with your feet hip width apart Keeping your toes pointed forward move one leg in close to the chair while extending the other leg behind you Bending the leg closest to the chair and keeping the other leg straight place your hands on the chair Keep the heel of the back leg on the ground and move your hips forward Slowly lean forward from the ankle keeping your back leg straight until you feel a stretch in your calf muscles Hold for 20 to 30 seconds Repeat for the opposite leg 3 Overhead Triceps Stretch Stand with your feet shoulder width apart and your knees slightly bent Lift one arm overhead and bend your elbow reaching down behind your head with your hand toward the opposite shoulder blade Walk your fingertips down your back as far as you can Hold this position Reach up with your opposite hand and grasp your flexed el
8. behind your equipment 9 Wear appropriate clothing when exercising Workout clothing should be comfortable and lightweight and should allow freedom of movement Wear comfortable athletic shoes made of good support with non slip soles such as running or aerobic shoes Do not use this product with bare feet or when wearing only socks or stockings 10 THIS EQUIPMENT IS NOT FOR USE BY CHILDREN To prevent injuries keep this and all fitness equipment out of the reach of children Follow these simple rules Keep children out of rooms where you have your exercise equipment Store exercise equipment in a room that can be locked Know exactly where your children are when you work out If you have small children at home don t wear headphones while you work out Talk to your kids about the dangers of exercise equipment 11 Breathe naturally never holding your breath during an exercise Avoid over training you should be able to carry on a conversation while exercising 12 Cool down after an exercise session with 5 to10 minutes of slow walking followed by stretching 13 Handicapped or disabled people must have medical approval before using this equipment and should be under close supervision when using any exercise equipment 14 Only one person at a time should use this equipment 15 DO NOT put hands feet or any foreign objects on or near this equipment when in use by others Use caution not to pinc
9. develop your own workout for variety You can incorporate the exercises found on pages 16 18 of this booklet into your own customized exercise routine Start out by doing 10 repetitions of the Basic Exercises during each workout until you can complete all of the repetitions with good form When you can complete one set of 10 repetitions of each Basic Exercise then you are ready to add the Bonus Exercises to your workout or perform additional sets of your basic routine Use the Workout Tracking Sheets on page 19 to record the number of repetitions and sets that you are able to do with each workout Using the Workout Progress Chart at the end of this manual will also help you keep track of your progress Advanced should strive for a long term goal of completing a 30 to 60 minute workout on the Ab Lounge XL unit most days of the week This can be accomplished by repeating the Ab Blasting workout developing your own workout or a combination of both But remember always work and progress at a pace that is comfortable to you and make sure you can complete each exercise with good form and technique CARE amp STORAGE Care directions Your equipment has been carefully designed to require minimum maintenance To ensure this we recommend that you do the following e Keep your equipment clean Wipe sweat dust or other residue off the seat foot rest and handlebars with a soft clean cloth after each use Before each use check the ba
10. fitness level The following are guidelines that you can use to determine your fitness level but remember these are just guidelines You must always listen to your body Start out at a level that is comfortable to you and progress sensibly Beginner No previous exercise experience or have not exercised in a long time Intermediate Have been performing abdominal exercises regularly for three months or more Advanced Have been performing abdominal exercises regularly for six months or more How Often How Long How Hard Beginners should start out slowly and only do as many exercises as you can with good form and technique Your Ab Lounge XL System includes Rosalie Brown s Ab Blasting DVD The DVD includes a 10 minute Ab Lounge XL Workout that is perfect for most begin ners Start by doing the Ab Blasting workout or as much of the workout as you can comfortably perform once a day every other day Then gradually increase the number of workouts you do every other day until you can comfortably complete three workouts every other day with good form Intermediates should strive to complete three Ab Blasting workouts every other day Once you can comfortably complete these workouts with good form and technique you should begin to increase the frequency and duration of your workouts But you should only increase one of these elements at a time Once you are familiar with the Ab Blasting workout you may want to
11. goals faster and easier than ever before Please refer to your Jump Start Diet included in this booklet for an easy to follow 2 week menu plan full of healthy eating choices Once you complete the 2 week diet you can continue your sensible diet with the eating plans in the Fitness Quest Eating Plan booklet or the Low Carbohydrate Heart Healthy Menu Plan booklet which are also included with the system AB LOUNGE XL WORKOUT IMPORTANT EXERCISE AND SAFETY TIPS 1 Once your equipment is assembled make sure it is on a solid level carpeted surface with a minimum of 3 feet of clearance space behind and in front of the unit Practice getting on and off your unit a few times until you are comfortable with this movement Review this Owner s Manual and the video completely before you begin your exercise program Remember to follow the instructions exactly they have been developed with your health and safety in mind Pay careful attention to the techniques and range of motion that are described and illustrated in this manual and the video This is essential for safety and for isolating and targeting the appropriate muscles Perform the exercises at a slow and controlled speed About one or two seconds into the movement a one to two second pause at the end range of motion and a slow return to the starting position is a recommended speed for toning exercises Working at a fast pace is not recommended and may comprom
12. minutes or formed cardiovascular training program is an essential longer and increases your heart rate Activities that have part of your program if you want to improve your health the potential to condition the heart typically involve the and lose weight or maintain a healthy lifestyle continued on next page large muscles of the hips thighs and buttocks Examples include walking hiking jogging running cycling in line skating swimming cross country skiing and stair stepping Benefits of Aerobic Training Health benefits of aerobic exercise include the following 1 A stronger and healthier heart 2 Increased HDL This good cholesterol helps keep your arteries unplugged and healthy 3 Decreased total cholesterol This is the debris in your blood that can clog your arteries 4 Reduced blood pressure Even moderate exercise can help 5 Reduced risk for heart attack and stroke 6 Decreased body fat and an ability to help you reach your desirable weight You ll become a better fat burner and burn a lot of calories every session 7 Decreased risk for diabetes 8 Reduced feelings of anxiety tension and depression 9 Improved sleep 10 Higher levels of energy Efficient delivery and use of blood and oxygen is the key to increased vigor and performance Warming Up And Cooling Down Warming up and cooling down are essential to a balanced and safe exercise program A proper warm up and cool dow
13. 15901 2 rear frame CAUTION LABEL 1 LOCATED ON BOTH X15908 7 SIDES OF FRAME long band X15903 1 seat support frame The following parts are located in the Parts Box Please make sure you have all of the parts before beginning assembly of your equipment a8 2 handlebars with locking knobs X15908 PARTS BOX D 1 adjustment knob 1 long band 1 short band INTRODUCTION Congratulations on your purchase of the Ab Lounge XL unit You have taken an important step toward your fitness goals Whether that means toning your abs or strengthening and stretching your core abdominal muscles the Ab Lounge XL unit can help you get the results you want Working out on comfortable efficient equipment that allows you to start and progress at the level that s appropriate for you is a vital element in sticking with a program of regular exercise With your Ab Lounge XL unit you ll use the abdominal muscles in smooth natural motions You ll be able to adjust the equipment to fit your body and begin your workout right away just what you need to improve your fitness the healthy easy way Just 30 minutes a week three enjoyable 10 minute sessions is all it takes to begin experi encing the toning and stretching benefits of your Ab Lounge XL unit With regular use of your equipment consistent aerobic exercise and a proper diet you may soon notice some important changes in yourself such as e More endurance and stamin
14. a e Less body fat and excess weight e Improved abdominal muscle tone e Increased energy for daily tasks e Less stress and a more positive outlook With a minimal time commitment you ll receive an impressive return on your investment We re so sure that you will be completely satisfied with your Ab Lounge XL unit that we encourage you to write or call our Customer Service Specialists at the address or phone number listed below or contact us on our website As always you have our personal assurance that we want your complete satisfaction After all your success is our success too Sincerely Karla Williamson Customer Service Ab Lounge XL Customer Service Department 248 Fitness Quest Plaza Canton OH 44750 1001 Call Toll Free 1 800 321 9236 e Monday Friday 8 30am to 8 00pm EST Email customersupport fitnessquest com e www fitnessquest com Please do not call the above number for Parts See Ordering Missing or Defective Parts section below IMPORTANT This owner s manual ts the authoritative source of information about your Ab Lounge XL unit Please read it carefully and follow all the instructions Ordering Missing or Defective Parts When ordering parts please contact our Parts Department toll free at 1 800 497 5831 Monday through Friday 8 30am to 8 00pm Eastern Standard Time IMPORTANT You must have your serial number date of purchase and this manual ready when calling for parts Serial If you would
15. bow Gently assist the stretch by pulling on the elbow Hold for 20 to 30 seconds Repeat for the opposite arm 4 Back Stretch Stand with your legs shoulder width apart and your knees slightly bent Bend forward from your waist with your arms extending loosely in front of your body Gently bend from the waist flexing your body as far forward as it will go Hold for 20 to 30 seconds Straighten up and repeat 5 Standing Hamstrings Stretch Stand with your legs hip width apart Extend one leg out in front of you and keep that foot flat against the ground With your hands resting lightly on your thighs bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh Be sure to lean forward from the hip joint rather than bending at your waist Hold for 20 to 30 seconds Repeat for the opposite leg 6 Buttocks Hips and Abdominal Stretch Lay flat on your back with your hips relaxed against the floor Bend one leg at the knee Keeping both shoulders flat on the floor gently grasp the bent knee with your hands and pull it over your body and towards the ground You should feel a stretch in your hips abdominals and lower back Hold for 20 to 30 seconds and release Repeat for opposite side 7 Inner Thigh Stretch Sit on the floor and bend your legs so that the soles of your feet are together Place your elbows on your knees Lean forward from the waist and press down lightl
16. ch garments interfere with the evaporation of perspira tion and can cause body temperature to rise to dangerous levels We recommend wearing comfortable athletic shoes made of good support with non slip soles Do not use this equipment with bare feet or when wearing only socks or stockings Tips to Keep You Going 1 Adopt a specific plan and write it down 2 Keep setting realistic goals as you go along and remind yourself of them often 3 Keep a log to record your progress and make sure to keep it up to date See charts in this booklet 4 Include weight and or percent body fat measures in your log Extra pounds can easily creep back 5 Enlist the support and company of your family and friends 6 Update others on your successes 7 Avoid injuries by pacing yourself and including a warm up and cool down period as part of every workout 8 Reward yourself periodically for a job well done WARM UP amp COOL DOWN STRETCHES When performing these stretches your movements should be slow and smooth with no bouncing or jerking Move into the stretch until you feel a slight tension not pain in the muscle and hold the stretch for 20 to 30 seconds Breathe slowly and rhythmically Be sure not to hold your breath Remember that all stretches must be done for both sides of your body 1 Quadriceps Stretch Stand close to a wall chair or other solid object Use one hand to assist your balance Bend the opposite knee
17. country skiing in line skating lateral movement training slide cycling mountain biking and step training CARDIO WORKOUT TRACKING SHEETS Use these charts to keep track of your progress over time Before writing on them make as many copies as you think you ll need We suggest you keep these in a notebook You will find it both informative and motivational to look back at what you ve done This data will help you chart future fitness goals as you continue to improve HOW LONG HOW HARD ACTIVITY DATE minutes HEART RATE RPE HOW LONG HOW HARD ACTIVITY DATE minutes HEART RATE RPE RPE rating of perceived exertion this means you match up a numerical rating RPE of 1 10 with how you feel RPE descriptive rating in chart above A rating of 2 3 is equal to a warm up or recovery level of effort 4 5 equates to moderate to somewhat challenging 6 10 represents effort that is somewhat hard to very hard Using Healthy Eating Choices Table of Contents Introduction ace cassie em a ae ow ohh N EE a Se 24 The Jump Start Diet 24 Breakfast Choices 0000 25 Morning Snack 2000005 25 UNIE oe ie ed ae EE peach aoa om EE E x 26 Afternoon SnacK SE ES eee se 26 DIEF s4 a toto aa ER Se de teak n eo me em N 26 27 Evening Snack 0000 eee 28 JUMP START DIET Introduction This program is designed to jump start you on your way to better health and f
18. domen We suggest you keep these in a notebook You will Hips find it both informative and motivational to look back at what you ve done This data will help you chart future fitness goals as you continue to improve Weight Waist Abdomen Hips Thighs Calves Thighs L R Calves L R AFitnessQuest Dedication to Quality We warrant this product to be free from all defects in material and workmanship when used according to the manufacturer s instructions See Limited Warranty Card for details Save your sales receipt You may wish to staple it into this manual ally tule ian 10 17 05
19. embly is in the Receiver let the Adjustment Knob retract making sure it is secure in one of the holes on the Foot Rest Assembly Screw the Adjustment Knob by turning clockwise until tight X15902 1 X15906 Foot Rest Receiver Foot Rest Assembly X15908 6 Adjustment Knob Step 7 Remove the Locking Knobs from the Handlebars Slide the Handlebars into the holes at the top of the Main Assembly with the curves facing down Align mounting hole and secure each Handlebar with the Locking Knobs you just removed Check all bolts and nuts to be sure they are tight before using your unit ASSEMBLY IS NOW COMPLETE FOLDING INSTRUCTIONS The Ab Lounge XL unit has been designed to fold for convenient travel and storage The Locking Arm Mechanism is removable by hand no special tools required For maximum effectiveness and safety always review these instructions prior to folding the unit Folding the Ab Lounge XL Unit a Lay the unit on its right side as shown Unhook the Short Band from the Front Frame and the Long Band from the Rear Frame Leave both Bands connected to the Seat Support Frame for storage b Pull the Back toward the Seat until it aligns with the Front Frame c Unhook the Locking Arm Mechanism by pushing down on the button and sliding it back and unhooking the Left Rear Frames reverse assembly Step 2 d Rotate the Locking Arm towards the Front Frame e Grasp the Front Frame with one hand and the Rear F
20. ent or tendon problems Other known or suspected disease If you experience any pain or tightness in your chest an irregular heartbeat or shortness of breath stop exercising immediately Consult your physician before continuing Pregnant Balance Impairment Taking medications that affect heart rate Workout Phases Regardless of whether you are working out on your Ab Lounge XL equipment or doing a cardio workout your workout should consist of the following three phases Warm Up To prevent injury and maximize performance we recommend that each workout period should start with a warm up Your warm up should gently prepare your muscles for the coming exertion Start by doing 5 to 10 minutes of gentle exercise that gradually increases your heart rate and loosens up your muscles Your warm up exercise should be aerobic in nature and only require an easy unforced range of motion This should be followed by 5 to 10 minutes of stretching Refer to the stretches found on pages 11 and 12 of this manual Never push yourself beyond a point of gentle tension or strain Keep your movements gentle rhythmic and controlled Muscle Toning Workout Your warm up should be followed by either a workout on the Ab Lounge XL equipment or a cardio workout depending on which workout you are doing that day Regardless of which workout your are doing build up as your current fitness level allows and progress at a rate that is comfortable to yo
21. ercise program Listen to your body and respond to any reactions you may be having You must learn to distinguish good pain like fatigue from bad pain which hurts If you experience any pain or tightness in your chest an irregular heartbeat dizziness nausea or shortness of breath stop exercising at once and consult your physician immediately 4 Warm up before any exercise program by doing 5 to 10 minutes of aerobic activity followed by stretching 5 Inspect the equipment Before EACH use visually inspect the equipment including stitching fabric frame and pivot area Do not use unit if you detect any tearing fraying or cuts on fabric Do not use unit if any pivoting assembly is not working properly NEVER operate the equipment if the equipment is not functioning properly 6 USE CARE when getting on and off the equipment Set up and use your equipment on a solid level carpeted surface Follow the instructions demonstrated in your video and on page 15 in this manual for proper entry and exit techniques 7 Use this equipment ONLY for the intended use as described in this manual Do not modify the equipment or use attachments not recommended by the manufacturer 8 Have plenty of clearance behind and in front of your equipment It is important to keep children pets furniture and other objects out of the way when using your equipment You should have a minimum of 3 feet of clearance both in front of and
22. f the lifting leg Begin in the same position described in the Basic Jackknife Exhale and slowly round your lower back pulling your torso forward into a curl position Simultaneously lift one leg and pull the knee up and toward the chest Pause at one end of the curl movement then inhale and slowly return the leg and torso to the starting position Repeat the Jackknife lifting the opposite leg Alternate legs with each Jackknife Perform five second repetitions as described in the Basic Jackknife Do not pull with your arms as you Jackknife and lift the leg See FIG 11 amp 12 5 Extended Leg Jackknife This exercise targets the rectus abdominis and like the Extended Arm Jackknife is a little higher intensity than the Basic Jackknife Begin in the same position described in the Basic Jackknife Then straighten both legs resting the ankles or calves on the foot rest Exhale and slowly round your lower back pulling your torso forward into a curl position As you pull forward contract your abdominal muscles inward toward your spine and pull the bottom of your rib cage down toward the top of your hip bones Pause at the end of the curl movement then inhale and slow ly return to the starting position Perform five second repetitions as described in the Basic Jackknife Do not pull with the arms or lift the legs as you Jackknife See FIG 15 amp 16 4 Extended Arm Jackknife This exercise targets the rectus abdominis a
23. ffort 4 5 equates to moderate to somewhat challenging 6 10 represents effort that is somewhat hard to very hard Smart Progression In regard to progressing to a higher intensity level longer duration or more frequent sessions it makes good sense to change only one of these elements at a time You run a higher risk of overuse injury if you simultaneously increase more than one of these elements A conservative yet effective guideline is to increase intensity or duration by no more than about 5 percent You should adapt to this increase over a period of a week or two and then consider changing one of the other variables frequency duration or intensity or further progressing the one you ve adapted to 21 Top Aerobic Exercise No one cardiovascular activity is better than another Manipulating how hard intensity how often duration and how long frequency you participate in a particular aerobic activity determines its effectiveness or lack thereof And of course you have to like what you re doing Choose the type of aerobic activity that is right for you by identifying one or more types of cardio exercise that you can see yourself sticking to and enjoying for the rest of your life Often the best aerobic exercise will be not one but several activities that are fun and feel good to your body Excellent cardiovascular activities include but are not limited to walking swimming water fitness jogging running cross
24. h fingers or hands in moving parts when folding setting up or using the equipment Go to www fitnessquest com or call 1 800 497 5831 for replacement labels manuals or video s JUMP START DIET DINNER CONTINUED 8 oz water 3 oz pork chop lean only baked broiled or grilled 1 small baked potato 1 tsp butter 1 cup green beans 1 large salad made with mixed greens 1 tsp olive oil with flavored vinegar no need to measure vinegar or 1 Tbsp regular dressing 8 oz water 1 piece 3 oz turkey baked broiled or grilled Brush lightly with olive oil and favorite seasonings before cooking 1 small baked potato with 1 tsp butter 1 cup broccoli 8 oz water 1 cup vegetable soup 6 crackers 2 oz lean ham 1 2 large whole grain pita with mustard 2 sliced carrots 8 oz water 3 oz lean hamburger grilled or broiled 1 Tbsp ketchup 1 hamburger bun tomato lettuce pickle and onion if desired 8 oz water 2 slices cheese pizza from a medium pie baked IN pizza oven not in pan 1 large mixed green salad 1 Tbsp reduced fat salad dressing 8 oz water 1 cup angel hair pasta with 1 2 Tbsp olive oil with garlic on pasta and topped with 1 tsp grated cheese 3 oz grilled chicken with Italian seasonings 1 large salad with mixed greens 1 2 Tbsp olive oil and vinegar or 1 Tbsp salad dressing 1 2 cup cooked green beans 8 oz water 3 oz pork chop lean only broiled or grilled without added fat
25. ise your safety and results You may not be able to complete all of the repetitions suggested at first When you feel your muscles fatigu ing or are unable to work with good form and tech nique take a short break and rest Keep track of how many repetitions of each exercise you are able to do at first You will be surprised at how quickly you progress In just a few weeks you ll probably be able to complete all of the repetitions at the workout level you choose Progress slowly If you are very sore and tired after your workout you are working at a level that is too hard Great results can be obtained by working at a level that challenges you but doesn t create soreness and excessive fatigue continued on next page 8 It is important that you know how to work out safely and properly These safety steps are for your benefit and you should follow them closely to maximize the effectiveness of your workout routine 9 You should begin to feel results within one to two weeks of working out with your equipment Look for better posture and the feeling of more strength and efficiency in your core abdominal muscles Developing Your Ab Lounge XL Workout The choices you make about the frequency how often the duration how long and intensity how hard at which you will workout will directly influ ence your results Before beginning any workouts on the Ab Lounge XL unit you should first determine your current
26. itness In just 2 weeks just 14 short days you will begin to form habits to help you reach your fitness goals faster and easier than ever before The Jump Start Diet This 2 week menu plan is based on 1200 to 1300 calories We have con sciously used real food and have even put in some foods often thought of as off limits when trying to lose weight The plan is nutritionally sound and offers a variety of foods from all food categories You may substitute one food within a food group for another such as a pear for an apple or 3 oz of chicken for 3 oz lean beef The most important thing to remember is to pay attention to portion sizes When it says 1 cup you need to measure out 1 cup etc The plan is extremely simple to follow Simply pick one selection for each meal as your day goes along Note that your lunch will consist of a Lean Cuisine meal This is done so that you have a realistic option to eat at work or on the go If you don t find Lean Cuisine meals at your local grocer other options are Healthy Choice and Weight Watcherse lunches We have also built in a special treat at the end of most days This is because people have the biggest success when they are allowed to have some of their favorite foods They do not feel deprived and are not tempted to binge Success comes because they are able to stick with the plan lose weight and meet their goals without feeling like they were on a diet The important thing to remember i
27. ity how hard at which you will train will directly influence your training results How often If you want to see serious improvements in your fitness lose weight and develop a good training base you need to do cardio workouts three to six times per week If you are just starting a program or out of shape don t let these recommendations discourage or mislead you Realize that doing cardio training two to three times per week will still result in significant fitness improvement and health benefits Your long term goal is to build up to exercising your heart on most days of the week How long How long you work out depends on your current level of fitness Again if you re just starting a program or out of shape don t follow strict textbook recommendations Instead start with 5 to 10 minutes once or twice per day You will see significant fitness improvement Your long term goal is to build to a duration of 30 to 60 minutes of cardiovascular activity on most days of the week How hard Aerobic intensity guidelines for healthy adults are generally set at 40 to 85 percent of heart rate But if you re out of shape remember that moderate to low level and consistent cardiovascular training well below the standard recommendations set forth can result in substantial and beneficial effects to your health and can greatly improve cardiovascular endurance You can use the following calculation to determine what percentage of yo
28. like a FREE VHS copy of your DVD simply give us a call All you have to do is pay 3 95 for shipping and handling Offer valid for a limited time Limit one video per customer Additional shipping and handling charges may apply to deliveries outside the continental U S ASSEMBLY INSTRUCTIONS Occasionally our products contain components that are pre lubricated at the factory We recommend that you protect flooring or anything else the parts may contact with newspaper or cloth NOTE All location references such as front rear left or right made in these instructions are from the user sitting on the unit and facing forward FIGURE 1 X15908 1 X15908 7 Handlebar with Locking Knob Long Band X15906 Foot Rest Assembly 1 X15908 8 Short Band X15901 Main Assembly Step 1 Remove the Main Assembly and all parts from packing and place them on floor as shown in Figure 1 Attaching the Locking Arm Mechanism X15901 8 Locking Arm N X15901 8 aaa Locking Arm Step 2 Lift and place the unit on its pS Mechanism right side with the left side and Locking Arm facing up as shown in Figure 2 Open the unit by grasping the bottom of the Front and Rear Frames and spread them apart YJ X15901 2 W Swing the Locking Arm located on the X15901 1 Rear Frame Left Front Frame around so the notch Front id lines up with the pin on the Left Rear name p Frame Push down on the button on the Locking Arm Mechanism and slide
29. m phillips screw 34 M6 x 15mm phillips bolt 35 adjustment knob 38 rubber foot 45 M10 large nut cap 46 QTY NA NANOINONAONNHNHN AA mk PART NO X15906 5 X15906 3 X15905 2 X15908 3 X15908 8 X15908 7 X15908 2 X15908 4 X15908 5 X15906 7 X15906 6 X15906 10 X15901 9 X15905 4 X15901 13 X15910 X15911T X15911B X15912 X15909D PARTS NAME M10 small nut cap 47 plastic bushing 48 end plug 49 plug 50 short band 55 long band 56 grip 58 locking washer 59 locking knob 60 pedal 64 spacer 65 plug 66 cable 67 focus strap with Iso grip handles 68 M6 x 45mm phillips bolt 69 literature pack top box bottom box accessory kit workout video QTY e a PONMNNNNNH a NON ma GE GEE GEE GE IMPORTANT Please review this section before you begin exercising IMPORTANT If you are over 35 and have been inactive for several years you should consult your physician who may or may not recommend a graded exercise test Your physician can also assist you in determining the Target Heart Rate Zone appropriate for your age and physical condition You should also consult your physician if you have the following High blood pressure High cholesterol Asthma Heart trouble Family history of early stroke or heart attack deaths Frequent dizzy spells Extreme breathlessness after mild exertion Arthritis or other bone problems Severe muscular ligam
30. n can e Make your workouts safe and easier to do e Limit the risk of unnecessary stress on your heart e Get you ready for your activity e Improve your stamina and endurance you won t tire as quickly e Decrease your risk for injury e Increase enjoyment of your workouts and e Help you stick with your health and fitness program Warm Up To prevent injury and maximize performance we recommend that each workout period should start with a warm up Your warm up should gently prepare your muscles for the coming exertion Start by doing 5 to 10 minutes of gentle exercise that gradually increases your heart rate and loosens up your muscles Your warm up exercise should be aerobic in nature and only require an easy unforced range of motion This should be followed by 5 to 10 minutes of stretching Refer to the stretches found on pages 11 and 12 of this manual Never push yourself beyond a point of gentle tension or strain Keep your movements gentle rhythmic and controlled Cool Down and Stretching Your workout should be followed by a cool down The cool down should consist of 5 to 10 minutes of slow walking followed by stretching Refer to the stretches found on pages 11 and 12 of this manual Never push yourself beyond a point of gentle tension or strain Keep your movements gentle rhythmic and controlled How Often How Long and How Hard The choices you make about the frequency how often duration how long and intens
31. nd is a little higher intensity than the Basic Jackknife Begin in the same position described in the Basic Jackknife Then straighten both arms until the forearms are behind the Focus Strap Exhale and slowly round your lower back pulling your torso forward into a curl position As you pull forward contract your abdominal muscles inward toward your spine and pull the bottom of your rib cage down toward the top of your hip bones Pause at the end of the curl movement then inhale and slowly return to the starting position Perform five second repetitions as described in the Basic Jackknife Do not lift your legs as you crunch See FIG 13 amp 14 6 Torso And Hip Flexor Stretch This exercise will stretch all of the abdominal muscles as well as the muscles of the front of the hip Begin in the same posi tion described in the Extended Arm Jackknife Then straighten the legs as described in the Extended Leg Jackknife Slowly lean back with the torso and legs parallel to the floor For more stretch carefully extend further until the back is slightly arched Relax and hold the stretch at a comfortable range of motion for 10 to 30 seconds breathing deeply Do not exceed a stretch that is comfortable for your body See FIG 17 BONUS EXERCISES When you can perform 10 repetitions of each Basic Exercise you are ready to progress to the Bonus Exercises These exercises require more advanced body positions to be maintained throughout
32. nds fabric and stitching for signs of fraying If you notice any wear stop using the equipment immediately Call our Parts Department to order replacement parts Refer to the front of this Manual for How to Order Missing or Defective Parts e To protect your equipment from stains and dirt you may want to spray the fabric with any type of protective fabric spray e Before each use check the frame and pivot assembly to be sure that it is in proper working order Also check all nuts and bolts to be sure that they are tight If the unit is not in proper working order stop using the equipment immediately Storage directions e Store your equipment in a dry area away from children and high traffic areas GETTING STARTED ON YOUR AB LOUNGE XL EQUIPMENT Getting On Your Ab Lounge XL Equipment Stand next to the unit near the foot rest See Fig 1 Place one hand lightly on the handlebar and carefully step over the bar that connects the seat and foot rest See Fig 2 Facing the foot rest slowly sit down on the seat See FIG 3 When the hips feel centered lean back into the unit in a comfortable reclining position Lift the feet one at a time and place them on the foot rests Reach overhead and grasp the Iso Grip handles with a light grip See FIG 4 To Get Out Of Your Ab Lounge XL Equipment Release the hands from the Iso Grip handles and lean forward until you are sitting upright Lower the feet one at a time u
33. ntil they are flat on the floor Stand up slowly using the handlebars on the sides of the unit and carefully step back over the bar to one side of the unit Adjusting the Ab Loungee XL Equipment for Your Body The unit is easy to adjust and allows a comfortable fit for almost any body size To adjust the foot rest grasp the adjustment knob on the under side of the foot rest receiver Pull the pin out and slide the foot rest closer to or further away from the seat Replace the pin into one of the holes in the foot rest Make sure the pin is secured before placing the feet on the foot rest See FIG 5 The foot rest should be adjusted to a point where the knees are bent about 90 degrees or at a right angle when the feet are resting on the foot rest See FIG 6 AB LOUNGE XL EXERCISES See pages 13 14 for instructions on how to include these exercises in your own custom Ab Lounge XL Workout BASIC EXERCISES 1 Basic Jackknife This abdominal curl isolates the muscle that runs down the entire front of your torso known as the rectus abdominis Relax back into your unit with your knees bent and feet placed on the foot rest Reach overhead and grasp the Iso Grip handles Exhale and slowly round your lower back pulling your torso forward into a curl position As you pull forward contract your abdominal muscles inward toward your spine and pull the bottom of your rib cage down toward the top of your hip bones Pau
34. ny balanced fitness program The Ab Lounge XL System is designed to help you achieve a balanced fitness program The system consists of three parts 1 Strength Conditioning The Ab Lounge XL unit was designed to help you tone and strengthen your upper abdominal muscles your lower abdominal muscles and your obliques We recommend that you workout for at least 30 minutes 3 times a week However the frequency and duration of your workouts will depend on your current fitness level and goals Please refer to the Ab Lounge XL Workout section of this booklet to determine the workout that is appropriate for you 2 Cardiovascular Exercise The Ab Lounge XL System includes a cardio workout program You can achieve an effective cardio workout from a variety of activities such as walking hiking swimming and jog ging We recommend that you do a cardio workout for at least 30 minutes 3 times a week You can easily alternate days for your Ab Lounge XL and cardio workouts Again the frequency and duration of your workouts will depend on your current fitness level and goals Please refer to the Cardiovascular Workout section of this booklet to determine the workout that is appropriate for you 3 Nutrition The Ab Lounge XL System includes the Jump Start Diet which is designed to jump start your total fitness program The Jump Start Diet will allow you in just 14 days to begin to form habits to help you reach your fitness
35. rademarks of Fitness Quest Inc U S Patent 5 681 250 Ab Lounge XL System Ab Lounge XL Workout Focus Strap and Iso Grip are trademarks of Fitness Quest Inc No part of this booklet may be reproduced or utilized in any form or by any means electronic mechanical or otherwise without the expressed written consent of the copyright holder 10 17 05 IMPORTANT SAFETY INFORMATION AWARNING YOU AND OTHERS CAN BE SERIOUSLY INJURED OR KILLED IF WARNINGS ON THE EQUIPMENT IN THIS OWNER S MANUAL AND VIDEO ARE NOT FOLLOWED 1 Before starting this or any other exercise program consult your physician Your physician should assist you in determining the target heart rate zone appropriate for your age and physical condition Certain exercise programs or types of equipment may not be appropriate for all people This is especially important for people over the age of 35 pregnant women or those with pre existing health problems or balance impairments If you are taking medication which may affect your heart rate a physician s advice is absolutely essential 2 Start out slowly and progress sensibly Even if you are an experienced exerciser start with the basic workout and become familiar with all of the exer cises before moving on to more advanced workouts or exercises For best results perform all of the exercises at the tempo demonstrated in the video 3 Do not overexert yourself with this or any other ex
36. rame with the other hand and slowly pull them together IMPORTANT Place hands on Caution Labels when folding and be careful not to pinch your fingers between the Front and Rear Frames f For your unit to store flat you must fold the Handlebars in To do this loosen the Handlebar Knobs and turn Handlebars inward toward the unit and tighten Knobs to keep in place IMPORTANT Before using your unit be sure Handlebars are back in correct position and the Knobs are securely tightened X15901 8 Locking Arm X15901 8 Locking Arm Mechanism LOCATED ON BOTH SIDES OF FRAME LOCATED ON BOTH SIDES OF FRAME CAUTION LABEL X15901 2 Rear Frame X15903 1 Seat Support X15901 1 Front Frame X15908 7 Long Band Short Band X15901 2 X15901 1 Rear Frame Front Frame PARTS LIST AND EXPLODED VIEW PART NO X15906 1 X15906 2 X15905 3 X15908 1 X15901 8 X15901 7 X15906 4 X15901 10 X15905 5 X15902 6 X15903 2 X15901 12 X15901 11 X15905 6 X15906 9 X15901 4 X15906 8 X15908 6 X15901 3 X15902 7 PARTS NAME foot rest assembly 5 foot extension tube 6 head rest frame 7 handlebars 9 locking arm 11 M10 x 20mm carriage bolt 21 M10 x 145mm hex bolt 22 M6 x 438mm phillips bolt 23 M6 x 20mm phillips bolt 24 M10 large nylon nut 26 M10 thin nylon nut 27 M6 acorn nut 28 M6 small washer 31 M6 large washer 32 M6 spring washer 33 M5 x 19m
37. ries 8 oz water salad with romaine lettuce 1 4 cup mandarin oranges 1 4 cup sliced strawberries 2 Tbsp chopped walnuts 1 Tbsp raspberry vinaigrette dressing 3 oz white meat chicken 1 oz crumbled feta cheese 8 oz water 1 cup cooked pasta 1 2 cup spaghetti sauce 1 tsp grated cheese 3 oz lean ground beef in sauce 8 oz water 1 cup angel hair pasta 1 clove garlic topped with green and red peppers saut ed with 1 Tbsp olive oil 3 oz grilled shrimp 1 tsp grated cheese JUMP START DIET EVENING SNACK CHOOSE JUST ONE OPTION RULES for eating your evening snack Have it in a relaxed setting where you can enjoy them as a child would Do nothing while having your snack do not read write or watch TV Make your snack last 20 minutes DO NOT go back for seconds 1 2 cup chocolate or vanilla pudding 1 oz pretzels made with skim milk 1 cup skim milk hot chocolate made with skim milk 8 oz water 2 tsp peanut butter goz water 6 crackers 5 ginger snaps or vanilla wafers 1 cup skim milk 1 2 cup cereal 1 2 skim milk 8 oz water 8 oz water 3 small mint patties or 3 Hershey s Miniatures 3 cups light microwave popcorn 2 small cookies about 50 calories each 8 oz water WORKOUT PROGRESS CHART Measuring Sites Every two weeks measure yourself and use the E Waist chart below to record your progress Before writing on it make as many copies as you think you ll need Ab
38. s to use only the portion size given do not go back for more or guess on your portion size If you do not wish to eat the snack after your evening meal or feel that you cannot limit your portion size it can be omitted Foods and condiments that can be used without adding significant calories include e Non caloric beverages this includes diet carbonated drinks e Fat free condiments such as mustard ketchup and vinegar e Seasonings such as onion garlic and herbs e Artificial sweeteners e Coffee tea and herbal teas JUMP START DIET BREAKFAST CHOICES MORNING SNACK CHOOSE JUST ONE OPTION CHOOSE JUST ONE OPTION 8 oz water 8 oz water 1 2 cup oatmeal cooked 1 cup fat free yogurt 1 cup skim milk eee 8 oz water 1 2 banana 1 cup sugar free hot chocolate 8 oz water made with skim milk 2 pancakes 4 inches across 1 Tbsp maple syrup 8 oz water 1 2 cup orange juice 1 pear 8 oz water 8 oz water 1 slice french toast 1 orange 1 2 cup fresh blueberries 1 cup skim milk EE 8 oz water _ 1 apple 8 oz water pe 1 2 english muffin er 8 oz water 1 egg poached l 1 2 cup fruit juice 1 cereal bar about 140 calories 8 oz water 1 kiwi 8 oz water 1 slice whole grain bread 1 egg scrambled 1 cup cubed melon 8 oz water 1 cup fat free yogurt 1 3 cup low fat granola cereal 1 cup sliced strawberries 8 oz water 3 4 cup cereal 1 cup skim milk 1 2 cup sliced strawberries 8 oz water 3 4 cup cereal
39. se at the end of the curl movement then inhale and slowly return to the starting position To help you maintain a slow tempo pull forward for two counts pause for one count and return to the start for two counts These five second repetitions will make the muscle work harder by avoiding momentum Do not pull with your arms or lift your feet off the foot rest See FIG 7 amp 8 2 Oblique Jackknife By rotating the lower body to one side the oblique muscles as well as the rectis abdominis are targeted with this exercise The oblique muscles help shape the waist as well as add stability to the spine Begin in the same position described in the Basic Jackknife Keeping the shoulders facing front angle the legs about 45 degrees to one side and hold this lower body position Exhale and slowly round your lower back pulling your torso forward into the curl position As you pull forward contract your abdominal muscles inward toward your spine and pull the bottom of your rib cage down toward the top of your hip bones Pause at the end of the curl movement then inhale and slowly return to the starting position Perform five second repetitions as described in the Basic Jackknife After completing the repetitions on one side angle your legs in the opposite direction and repeat the same number of repetitions See FIG 9 amp 10 3 Jackknife With Leg Lift This exercise targets the rectus abdominis as well as the hip flexor muscles o
40. the movement 7 Advanced Jackknife This exercise will target the rectus abdominis and hip flexors and the spinal extensor muscles of the lower back Begin in the same position described in the Extended Arm Jackknife then straighten the legs as described in the Extended Leg Jackknife Slowly lean back with the torso and press down slightly with the legs until the body is in a fully extended position with the torso and legs parallel to the floor Exhale and pike from the hips until the body is in a V position Pause at the end of the movement inhale and slowly return to the starting position Perform five second repetitions as described in the Basic Jackknife Keep the back straight and do not bend the arms or legs as you pike up See FIG 18 amp 19 8 Lateral Jackknife This exercise will isolate the rectus abdominis and obliques as well as the quadratus lumborum muscles of the lower back Roll into a sidelying position on the unit Bend the elbow of your lower arm and rest your head on that arm Reach overhead with your top arm and lightly hold the Focus Strap Bend the knees slightly and rest the feet on the foot rest Exhale and bend your torso to the side Pause at the end of the movement inhale and slowly return to the starting position Laterally flex from the waist rather than pulling with your arms Perform five second repetitions as described in the Basic Jackknife After completing the repetitions on one side
41. two hours after eating Heat and or digestion both make heavy demands on the circulatory system and in combination with exercise can be an over taxing double load Measuring Your Heart Rate When checking Heart Rate during a workout take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving Count pulse for 10 seconds and multiply by six to get the per minute rate Target Heart Rate Aerobic intensity guidelines for healthy adults are generally set at 40 to 85 percent of heart rate But if you re out of shape remember that moderate to low level and consistent cardiovascular training well below the standard recommendations set forth can result in substantial and beneficial effects to your health and can greatly improve cardiovascular endurance You can use the following calculation to determine what percentage of your heart rate you are working at heart rate 220 age x Using this calculation a 70 heart rate for a 40 year old would be 220 40 x 70 or 126 Thus this individual would need to reach 126 beats per minute to equal a 70 heart rate The above are guidelines people with any medical limitations should discuss this formula with their physician Clothing All exercise clothing should be loose fitting to permit freedom of movement and should make the wearer feel comfortable and self assured Never wear rubberized or plastic clothing su
42. u For the first week or so you may feel some muscle soreness This is quite normal and will disappear in a matter of days If you experience major discomfort you may be on a regimen that is too advanced for you or you may have increased your program too rapidly Cool Down and Stretching Your workout should be followed by a cool down The cool down should consist of 5 to 10 minutes of slow walking followed by stretching Refer to the stretches found on pages 11 and 12 of this manual Never push yourself beyond a point of gentle tension or strain Keep your movements gentle rhythmic and controlled continued on next page When to Exercise The hour just before the evening meal is a popular time for exercise The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day s worries and tensions Another popular time to work out is early morning before the work day begins Advocates of the early start say it makes them more alert and energetic on the job Among the factors you should consider in developing your workout schedule are personal preference job and family responsibilities availability of exercise facilities and weather It s important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time You should not exercise strenuously during extremely hot humid weather or within
43. ur heart rate you are working at heart rate 220 age x Using this calculation a 70 heart rate for a 40 year old would be 220 40 x 70 or 126 Thus this individual would need to reach 126 beats per minute to equal a 70 heart rate Refer to the Measuring Your Heart Rate section on page 10 of this manual for information on how to measure your heart rate The above are guidelines people with any medical limitations should discuss this formula with their physician PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM The training program that follows is a progressive training program for cardiovascular conditioning lt can be used for any aerobic activity you choose But remember these are only guidelines People with medical conditions should discuss this training program with their physician ee WEEK HOW OFTEN HOW LONG HOW HARD HOW HARD RPE DESCRIPTIVE RATING Somewhat easy to somewhat hard Somewhat easy to somewhat hard Somewhat easy to somewhat hard mone uen A T dr Somewhat hard to hard Somewhat hard to hard Somewhat hard to hard MAINTENANCE HOW HARD EE EE RPE DESCRIPTIVE RATING 40 85 Easy Moderate to somewhat hard WEEK HOW OFTEN HOW LONG times per week minutes EE RPE rating of perceived exertion this means you match up a numerical rating RPE of 1 10 with how you feel RPE descriptive rating in chart above A rating of 2 3 is equal to a warm up or recovery level of e
44. y on the inside of your knees You should feel a stretch in the muscles of your inside thigh Hold for 20 to 30 seconds and release 8 Arm Pullback Stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent Let your arms hang relaxed on either side of your body Expand your chest and pull your shoulders back Bend your elbows slightly and clasp your hands behind your back Slowly straighten your arms as you lift your hands upward Raise your hands upward until you feel mild tension in your shoulder and chest region Hold for 20 to 30 seconds Lower your arms to their original position and bend your elbows Release your hands and return them to your sides AB LOUNGE XL SYSTEM The Ab Loungee XL is more than just a machine it is a total body exercise and nutrition system It is a fitness for life plan that goes hand in hand with an overall healthy lifestyle This includes regular check ups healthy eating habits and exercise for the rest of your life Today all fitness research recommends both cardiovas cular exercise and strength conditioning to achieve balanced fitness By improving your cardiovascular fit ness you will strengthen your heart and lungs increase your stamina and endurance and help with weight loss Strength conditioning adds lean muscle to your body which increases your body s metabolism And we all know that a healthy eating plan is an important part of a
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