Advantage Fitness 16117100 User manual

Elliptical
OWNER`S
MANUAL
ModelNo.
16117100
•Assembly
•Operation
•Exercise
•Parts
•Warranty
CAUTION:
You must read and
understand this
owner smanual
beforeoperating
unit.
RETAINFORFUTUREREFERENCE
MAURICEPINCOFFSCANADAINC. 6050 DONMURIESTREET, NIAGARAFALLS, ONTARIO L2E6X8
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Manufacture sOne-YearLimitedWarranty
YourAdvantage Fitness MagneticEllipticaliswarranted forone yearfromthe dateof purchase
against defectsinmaterialwhen used forthe purposeintended, undernormalconditionsand
provided it receivespropercare. Anypart found defectiveormissing will be sent at no cost
when returned inaccordancewiththe termsof thiswarranty.
Thiswarrantyisnot transferableand isextended onlytothe originalowner.
The warrantyshall not applytoexerciseunitswhichare(1)used forcommercialorother
incomeproducing purposes, or(2)subject tomisuse, neglect, accident orunauthorized repair
and alterations.
Thiswarrantyprovided hereinislieu of all otherexpress warranties, anyimplied warranties,
including anyimplied warrantiesof merchantabilityof fitness forparticularpurpose, arelimited
induration tothe first 12 monthsfromdateof purchase. All otherobligationsorliabilities,
including liabilityforconsequentialdamagesareherebyexcluded.
REPAIRPARTSAND SERVICE
All of the partsforthe ellipticalshowninfigurecan be ordered fromMauricePincoffsCanada
Inc. 6050 DONMURIESTREET, NIAGARAFALLS, ONTARIO L2E6X8. When ordering parts,
the partswill be sent and billed at the current prices. Pricesmaybe subject tochange without
notice. Check ormoneyordermust accompanyall orders. Standardhardwareitemsare
availableat yourlocalhardwarestore.
Toensurepromptand correcthandling ofanyerrors,ortoansweranyquestions,pleasecall
ourToll Free number:1-888-707-1880,orlocalnumber1-905-353-8955 orfax1-905-353-8968
oremail [e-mail]8:30 AMto5:00 PMMondayto
FridayEasternStandardTime. Visit usat www.pincoffs.ca.
Always include the following information when ordering parts
lModelnumber
lNameof eachpart
lPart numberof eachpart
TABLE OFCONTENTS
WARRANTY 2 PARTSLIST 12-13
SAFETYPRECAUTIONS 3 DIAGRAM 14
PRE-ASSEMBLYCHECKLIST 4 TROUBLESHOOTING 15
HARDWAREPACKING LIST 5 TRAINING GUIDELINES 16-18
ASSEMBLYINSTRUCTION 6-10 EXERCISE 19-20
COMPUTERINSTRUCTION 11
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SAFETYPRECAUTIONS
Thankyou forpurchasing ourproduct. Even though wego togreat effortstoensurethe qualityofeach
product weproduce, occasionalerrorsand/oromissionsdo occur. Inanyevent shouldyou find this
product tohaveeitheradefectiveoramissing part pleasecontact usforareplacement.
Thisproduct hasbeen designed forhomeuseonly. Product liabilityand guarantee conditions
will not be applicabletoproductsbeing subjected toprofessionaluseorproductsbeing used in
agymcentre.
Thisexerciseequipment wasdesigned and built foroptimumsafety. However, certainprecautions
applywheneveryou operateapieceofexerciseequipment. Besuretoread the entiremanualbefore
assemblyand operation ofthismachine. Also, pleasenotethe following safetyprecautions:
1.Read the OWNERSOPERATING MANUALand all accompanying literatureand followit
carefullybeforeusing yourelliptical.
2.Ifdizziness, nausea, chest pains, oranyotherabnormalsymptomsareexperienced whileusing
thisequipment, STOPthe workout at once. CONSULTAPHYSICIANIMMEDIATELY.
3.Inspect yourexerciseequipment priortoexercising toensurethat all nutsand boltsarefully
tightened beforeeachuse.
4. The ellipticalmust be regularlychecked forsignsofwearand damage. Anypart found defective,
the part must be replaced withnewsparepart fromthe manufacturer.
5. Fitness equipment must always be installed on aflat surface, do not placethe unit on aloose
rug oruneven surface. It isrecommended tousean equipment mat toprevent the unit from
moving whileit isbeing used, whichcouldpossiblyscratchordamage the surfaceofyourfloor.
6.Nochangesmust be made whichmight compromisethe safetyofthe equipment.
7.It isrecommended tohaveaminimumof2 safeclearancearound the exerciseequipment while
inuse.
8.Keep children and petsawayfromthisequipment at all timeswhileexercising.
9.Warm up 5to10 minutesbeforeeachworkout and cooldown5to10 minutesafterward.
Thisallowsyourheart ratetograduallyincreaseand decreaseand will helpprevent you from
straining muscles.
10.Neverholdyourbreathwhileexercising. Breathing shouldremainat anormalratein
conjunction withthe levelofexercisebeing performed
11.Always wearsuitableclothing and footwearwhileexercising. Donot wearloosefitting clothing
that couldbecomeentangled withthe moving partsofyourelliptical.
12.Caremust be taken when lifting ormoving the equipment, soasnot toinjureyourback.
Always useproperlifting techniques
13.Userweight shouldnot exceed 250 lbs.
14.Tieall long hairback and removeall personaljewelrybeforeexercising.
16. Aftereating, allow1-2hoursbeforeexercising asthiswill helptoprevent musclestrain.
17.Injuriesmayresult fromincorrect orexcessivetraining and using the equipment
otherthan asdirected orrecommended byyourdoctor.
WARNING: Beforebeginninganyexercise programconsultyourphysician. Thisis
especiallyimportantforindividualsovertheageof35 orpersonswithpre-existing
healthproblems. Readall instructionsbeforeusinganyfitness equipment. We
assumenoresponsibilityform personal injuryorpropertydamagesustainedbyor
throughtheuse ofthisproduct.
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PRE-ASSEMBLYCHECK LIST
PART NO.
Description Quantity
1 Mainframe 1
2 Upright 1
3 Stationaryhandlebar 1
4L/R Upperhandlebar( left/right) 1PR
5L/R Lowerhandlebar(left/right) 1PR
6L/R Foot pedaltube(left/right) 1PR
9 Front stabilizer 1
10 Rearstabilizer1
11 Computer1
30 Tension controlset 1
50L/R Foot pedal(left/right) 1PR
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HARDWARE PACKINGLIST
PART
NO Description Qty Specification Drawings
18 Allen head bolt 9 M8x20mm
19 Spring washer 13 M8
22 Washer 2 Φ32xΦ8.4x2.0mm
24 Washer 2 Φ32xΦ19x0.5mm
45 Carriage bolt 4 M8x75mm
20 Curvewasher 11 M8
27 Spring washer 4 M6
46 Cap nut 4 M8
26 Cap nut 4 M6
28 Curvewasher 4 M6
33 Allen head bolt 2 M10
34 Nylon nut 2 M10
35 Flat washer 2 Φ19 xΦ10x1.0mm
54 Toothwasher 2 M10
37 Right flange nut (Black) 1
38 Left flange nut (Brass) 1
52 Crankarmcover 2
25 Curvesleeve 2
51 Machine screw
M5x15mm 6 M5x15mm
31 Round bolt M5X15mm 1 M5X15mm
29 Hexhead bolt 4 M6X35mm
76 Allen wrench 1 6mm
77 Universalwrench 1
78 Socket wrench 1
Abovedescribedpartsareall thepartsyouneedtoassemblethismachine. Beforeyou
starttoassemble, please check thehardwarepackingtomake suretheyareincluded.
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ASSEMBLYINSTRUCTION
Thismanualisdesigned tohelpyou easilyassemble, adjust and usethismachine. Pleaseread thismanual
carefully. Forthe sakeoffamiliarizingyourselfwiththe partsidentified inthe instruction, first studythe
overviewdrawing.
Set all partsinacleararea on the floorand removethe packingmaterial. Refertothe partslist forhelpto
identifythe parts.
It will taketwopeopletoassembleyourunit.
ENSURETHATALL NUTSAND BOLTSAREFIRMLYTIGHTENEDAFTEREACH STEP
STEP 1
1. Attachthe front stabilizer (9) withtwotransportation wheels (39) tothe front welded curved bracket of
the mainframe (1). Securewithtwocarriagebolts (45), twocurved washers (20), twospring
washers (19) and twocapnuts (46).
2.Attachthe rearstabilizer (10) withtwolevelingcaps (69) tothe rearwelded curved bracketofthe
mainframe (1).Securewithtwocarriagebolts (45),twocurved washers (20), twospringwashers
(19) and twocapnuts (46).NOTE: Afterassembly, ifyou find the front and rearstabilizerarenotlevel,
pleaseusethe levelingend caps(69)tolevelit.
STEP 2
1. Insert the cableoftension control (30) intothe openingofthe upright (2).
2. Attachthe tension control (30) tothe upright (2), securingwithone screw (31).
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STEP 3
1. Insert the end ofthe tension controlcable (30) tothe Cbracket oflowertension controlcable (53).
See Inset.
2. Connect the extension sensorwire (36) tothe lowersensorwire (66).
3. Attachthe upright (2) intothe bottomtubeofthe mainframe (1). Securewithfour
allen head bolts (18), fourspringwashers (19), fourcurved washers (20) whicharepre-assemble
on the upright (2). NOTE: Pleasedo not tighten the allen head boltsuntil you haveall ofthe bolts
attached tothe upright. When all boltshavebeen attached tothe upright, you can firmlytightened
the bolts. NOTE: itisnecessarytoinsertthewires intothemainframeonce you have
attachedthewires. Becarefulnot topinchthe wireswhen you tighten all bolts.
STEP 4
1. Attachthe left upperhandlebar (4L) tothe left lowerhandlebar (5L). Securewithtwohex
bolts (29), twocurved washers (28), twospringwashers (27) and twocapnuts (26).
2. Repeat forthe right side.
53
30
12345
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STEP 5
1. Slide one curvesleeve (25) and one flat washer (24) on tothe left side ofthe axleofthe upright (2).
2. Attachleft upperhandlebarassembly (4L)on tothe left side ofthe axleofthe upright (2). Secure
withone flat washer (22), one springwasher (19) and one allen head bolt (18).
3. Repeat forthe right side.
STEP 6
1. Attachthe left crankarm (8L) ofthe left foot pedaltube (6L) tothe left axleofthe pulley (7). Secure
withone anti-slipperywasher (54), one left flangenut (38) and one crankcover (52). NOTE:
Ensurethat the nut issecurelytightened.
2. Repeat forthe right crankarm (8R).
NOTE: The thread on the right side ofthe pivot shaft (7) isright thread. Pleaseuseenclosed tools
(76/78)totighten it withclockwise. The thread on the left side ofthe pivot shaft (7) isleft thread.
Pleaseuseattachenclosed tools(16/78)totighten it withcounter-clockwise.
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STEP 7
1. Attachthe left foot pedaltube (6L) tothe Ubracket ofleft lowerhandlebar (5L). Securewithone
allen head bolt (33), one flat washer (35) and one nylon nut (34).
2. Repeat forthe right foot pedaltube (6R).
STEP8
1. Attachthe left foot pedal (50L) tothe welded reinforced tubeofleft pedaltube (6L). Securewith
three machine screws (51).
2. Repeat forthe right foot pedal (50R).
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STEP 9
1. Insert the hand pulsewire (21) fromthe stationaryhandlebar(3) throughthe holeofupright (2).
Note: Bind the hand pulsewire (21) withthe cable (73). Thread the hand pulsewirethroughthe
openingand upthoughthe computerbracket ofthe upright (2). Pleasediscardthe cable (73).
2. Attachthe welded curved bracket ofstationaryhandlebar (3) tothe upright (2). Securewiththree
curvewashers (20), three springwashers (19) and three allen head bolts (18).
STEP 10
1. Connect the extension sensorwire (36) tothe wirefromthe back ofthe computer (11).
2. Connect the hand pulsewire (21) tothe wirefromthe back ofthe computer (11).
3. Attachthe computer (11) tothe computerbracket ofthe upright (2). Securewithfourscrews (12)
whicharepre-assembleon the back ofthe computer. Note:Ensurethat the wiresareawayfrom
the bracket when slidingon the computer.
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ENSURE TO FIRMLY TIGHTEN ALL NUTS AND BOLTS
YOUR UNIT IS NOW FULLY ASSEMBLED
MONITORINSTRUCTION
FUNCTIONBUTTONS
MODE:Press toselect functionsbetween: scan, time, speed, distance, calorieand pulse.
Function:
Scan:Displays eachfunction insequenceevery6seconds. The displayloop is
Time-Speed -Distance-Calories-Pulse.
Time:Showsyourelapsed workout timeup to99:59
Speed:Displays the current speed up to99.9mph.
Distance:Displays the cumulativedistancetraveled during yourworkout up to99.9miles
Calorie:Displays the cumulativecaloriesburned at anygiven timeduring yourworkout up
to999 cal.
Note: Thisisarough guide used forcomparison of different exercisesessions,
whichcannot be used formedicalpurposes.
Gripped pulse: The monitorwill displaythe user scurrent heart rateinbeatsperminuteduring
the workout. Bothhandsmust holdthe gripped pulseforaheart ratereading
during yourworkout.
Remarks
1.Monitorrequirestwo “AA”batteries
2.The monitorwill turnon automaticallybypressing anykeyorwhen you start
pedaling.
3.The monitorwill turnoff automaticallyif no signalisdetected forfourminutes. All
valueswill be kept.
4.Pushand holdthe mode button forthree secondstoreset all valuestozero.
5.If monitorisillegibleorpartialsegmentsappear, removebatteriesand wait 15
secondstore-install.
6.Removing the batterieswill reset all valuestozero.
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PARTS LIST
No.
PartNo.
Description
Qty
1
1710001
Mainframe
1
2
1
710002
Upright
1
3
1710003
Stationaryhandlebar
1
4L
1710004
L
Upperhandlebar
left
1
4R
17100
04R
Upperhandlebar
right
1
5L
17100
05L
Lowerhandlebar
left
1
5R
17100
05R
Lowerhandlebar
right
1
6L
17100
06L
Foot pedaltube left
1
6R
17100
06R
Foo
t pedaltube right
1
7
17100
07
Belt pulleyw/welded pivot shaft
1
8L
1710008L
Crankarm
left
1
8R
17100
08R
Crankarm
right
1
9
17100
09
Front stabilizer
1
10
17100
10
Rearstabilizer
1
11
17100
11
Computer
1
12
17100
12
ScrewM5x15mm
4
13
17100
13
Foamgrip
2
14
17100
14
Handlepulsesensorplate
2
15
17100
15
Foamgrip
2
16
17100
16
End cap
2
17
17100
17
Machine screwM4x15mm
2
18
17100
18
Allen head bolt M8x20mm
11
19
17100
19
Spring washerM8
15
20
17100
20
Curvewasher
M8
11
21
17100
2
1
Hand pulsewire
1
22
17100
22
Washer Φ32xΦ8.4x2.0t
4
23
17100
23
Pivot shaft bushing Φ19
4
24
17100
24
Washer Φ32xΦ19x0.5t
2
25
17100
25
Curvesleeve Φ32φ19x13.5H
2
26
17100
26
Cap nut M6
4
27
17100
27
Spring washerM6
4
28
17100
28
CurvewasherM
6
4
29
17100
29
Hexhead bolt M6x35mm
4
30
17100
30
Tension controlw/cable
1
31
17100
31
Screwround head M5X15mm
1
32
17100
32
End cap
2
33
17100
33
Allen head bolt M10x65mm
2
34
17100
34
Nylon nut M10
4
35
17100
35
Washer Φ19xΦ10x1.0mm
2
36
1710
0
36
Extension
sensorwire
1
37
17100
37
Right flange nut
1
38
17100
38
Left flange nut
1
39
17100
39
Transportation wheelcap Φ60
2
40
17100
40
Idle
r
wheel
1
41
17100
41
Sleeve Φ16xφ10.2x18mm
1
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42
17100
42
Flat allen head bolt M10x35mm
1
43
17100
43
Flat allen head bolt M10x22mm
1
44
17100
44
Idlewheelbracket 185x30x5.0t
1
45
17100
45
Carriage bolt M8x
7
5mm
4
46
17100
46
Cap nut M8
4
47
17100
47
Axlebushing Φ10
4
48
17100
48
Wavewasher Φ26xφ20x0.5mm
2
49
17100
49
Axlebushing Φ16
4
50L
171
00
50l
Foot pedalleft
1
50R
17100
50r
Foot pedal
right
1
51
17100
51
Machine screwM5x15mm
13
52
17100
52
Crankarm
cover
2
53
17100
53
Tension control
cable
1
54
17100
54
Toothwasher
2
55
17100
55
Clip Φ19
2
56
17100
56
Adjustablewasher Φ26xφ19.5
x0.5mm
4
57
17100
57
Bearing R12ZZ
2
58
17100
58
Clip Φ42
2
59
17100
59
Nut3/8"x26Wx9mm
3
60
17100
60
Mag. flywheelsystemw/pivot shaft
1
61
17100
61
Machine screwM4x12mm
2
62
17100
62
Nut3/8"x26Wx7mm
1
63
17100
63
Spring Φ19xφ2.5x85mm
1
64
1710
0
64
Magnet Φ15
1
65
17100
65
Drivebelt J6420
1
66
17100
66
S
ensor
w/
wire
1
67
17100
67
Machine screwM4x25mm
6
68L
17100
68L
Chaincoverleft
1
68R
17100
68R
Chaincoverright
1
69
17100
69
Leveling cap Φ60
2
70
17100
70
Plug
1
71
17100
71
Washer
Φ32xφ16.5x0.5t
1
72
17100
72
Cap
2
73
17100
73
C
able
1
74
17100
74
Foam
6
75
17100
75
End cap
1
76
17100
76
Allen wrench6mm
1
77
17100
77
Universalwrench
1
78
17100
78
Socket wrench
1
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EXPLODEDDRAWING
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TROUBLE SHOOTING
Problem Cause Correction
Monitordoesnot
display Batteriesweakordead Replacebatteries
Sending unit not connected
Securelyplug sending unit into
extension wireand the back of the
monitor
Sending unit not working
properly Replacesending unit
Nospeed ordistance
displays on the
monitor
Monitornot working
properly Replacemonitor
Tension controlcablenot
connected
Securelyplug tension control
cableintothe extension tension
controlcable
Notension Magneticwheelnot
working properly Replacemagneticwheel
Pulsewirenot connected
not connected Securelyplug wiresintothe back of the monitor
Hand pulsedefective Replacehand pulsegriporear
clip
Heart ratenot
displaying
Monitornot working
properly Replacemonitor
Crankbearing defective Replacecrankbearings
Idlerpulleydefective Replaceidlerpulley
Grinding
Mag wheeldefective Replacemagneticwheel
Squealing V-belt slipping Adjust v-belt
Alwaysensurebatteries arefreshand incorrectly.
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TRAININGGUIDELINES
Exercise
Exerciseisone of the most important factorsinthe overall healthof an individual. Listed among
itsbenefitsare:
žIncreased capacityforphysicalwork(strengthendurance)
žIncreased cardiovascular(heart and arteries/veins)and respiratoryefficiency
žDecreased risk of coronaryheart disease
žChangesinbodymetabolism, e.g. losing weight
žDelaying the physiologicaleffectsof age
žPhysiologicaleffects, e.g. reduction instress, increaseinself-confidence, etc.
BasicComponentsofPhysical Fitness
Therearefourall encompassing componentsof physicalfitness and weneed tobrieflydefine
eachand clarifyitsrole.
Strength isthe capacityof amuscletoexert aforceagainst resistance. Strength
contributestopowerand speed and isof great importancetoamajorityof sportspeople.
MuscularEndurance isthe capacitytoexert aforcerepeatedlyoveraperiod of time, e.g.
it isthe capacityof yourlegstocarryyou 10 Kmwithout stopping.
Flexibility isthe range of motion about ajoint. Improving flexibilityinvolvesthe stretching
of musclesand tendonstomaintainorincreasesuppleness, and providesincreased
resistancetomuscleinjuryorsoreness.
Cardio-RespiratoryEndurance isthe most essentialcomponent of physicalfitness. It isthe
efficient functioning of the heart and lungs
AerobicFitness
The largest amount of oxygen that you can useperminuteduring exerciseiscalled your
maximumoxygen uptake(MVo2). Thisisoften referred toasyouraerobiccapacity.
The effort that you can exert overaprolonged period of timeislimited byyourabilitytodeliver
oxygen tothe working muscles. Regularvigorousexerciseproducesatraining effect that can
increaseyouraerobiccapacitybyasmuchas20 to30%. Anincreased MVO2indicatesan
increased abilityof the heart topumpblood, of the lungstoventilateoxygen and of the muscles
totakeup oxygen.
AnaerobicTraining
Thismeans “withoutoxygen”and isthe outputofenergywhen the oxygen supplyisinsufficient
tomeet the body slong termenergydemands. (Forexample, 100 metersprint).
TheTrainingThreshold
Thisisthe minimumlevelof exercisewhichisrequired toproducesignificant improvementsin
anyphysicalfitness parameter.
Progression
Asyourbecomefitter, ahigherintensityof exerciseisrequired tocreatean overload and
thereforeprovide continued improvement
Overload
Thisiswhereyou exerciseat alevelabovethat whichcan be carried out comfortably. The
intensity, duration and frequency of exerciseshouldbe abovethe training thresholdand should
be graduallyincreased asthe bodyadaptstothe increasing demands. Asyourfitness level
improves, sothe training thresholdshouldbe raised. Working through yourprogramand
graduallyincreasing the overload factorisimportant.
Specificity
Differentformsofexerciseproducedifferentresults.The type ofexercisethatiscarried outis
specificbothtothe musclegroupsbeing used and tothe energysourceinvolved.
Thereislittletransferofthe effectsofexercise,i.e.fromstrengthtraining tocardiovascular
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fitness. That iswhyit isimportant tohavean exerciseprogramtailored toyourspecificneeds.
Reversibility
If you stop exercising ordo notdo yourprogramoften enough,you will losethe benefitsyou
havegained. Regularworkoutsarethe keytosuccess.
Warm Up
Everyexerciseprogramshouldstartwitha warm up wherethe bodyisprepared forthe effort
tocome. It shouldbe gentleand preferablyusethe musclestobe involved later.
Stretching shouldbe included inbothyour warm up and cooldown,and shouldbe performed
after3-5minutesof lowintensityaerobicactivityorcallisthenictype exercise.
Warm DownorCool Down
Thisinvolvesagradualdecreaseinthe intensityof the exercisesession. Following exercise, a
large supplyof blood remainsinthe working muscles. If it isnot returned promptlyothe central
circulation, pooling of blood mayoccurinthe muscles
HeartRate
Asyou exercise,sothe rateatwhichyourheartbeatalsoincreases.Thisisoften used asa
measureofthe required intensityofexercise.You need toexercisehardenough tocondition
yourcirculatorysystem, and increaseyourpulserate, but not enough tostrainyourheart.
Yourinitialleveloffitness isimportantindeveloping an exerciseprogramforyou.If you are
starting off, you can getagood training effectwithaheartrateof110-120 beatsper
minute(BPM). If you arefitter, you will need ahigherthresholdof stimulation.
Tobeginwith, you shouldexerciseat alevelthat elevatesyourheart ratetoabout 65 to70%of
yourmaximum. If you find thisistoo easy, you maywant toincreaseit, but it isbettertolean on
the conservativeside.
Asaruleofthumb,the maximumheartrateis220 minusyourage.Asyou increaseinage,so
yourheart, likeothermuscles,losessomeofitsefficiency.Someofitsnaturalloss iswon back
asfitness improves.
The following tableisaguide tothosewho are “starting fitness”.
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10 Second Count23 22 22 21 20 19 19 18 18
BeatsperMinute138 132 132 126 120 114 114 108 108
Pulse Count
The pulsecount(on yourwristorcarotidarteryinthe neck,taken withtwoindexfingers)isdone
forten seconds,taken afewsecondsafteryou stop exercising.Thisisfortworeasons:(a)10
secondsislong enough foraccuracy,(b)the pulsecountistoapproximateyourBPMrateat
the timeyou areexercising.Sinceheartrateslowsasyou recover,alongercountisn tas
accurate.
The targetisnotamagicnumber,butageneralguide.If you reaboveaverage fitness,you
mayworkquitecomfortablyalittleabovethat suggested foryourage group.
The following tableisaguide tothosewho arekeeping fit. Hereweareworking atabout80%
of maximum.
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10 Second Count26 26 25 24 23 22 22 21 20
BeatsperMinute156 156 150 144 138 132 132 126 120
Don tpushyourselftoo hardtoreachthe figureson thistable.It can be veryuncomfortableif
you overdo it. Letithappen naturallyasyou workthrough yourprogram.Remember,the target
isaguide, not arule, alittleaboveorbelowisjust fine.
Twofinalcomments:(1)don tbe concerned withdaytodayvariationsinyourpulserate,being
underpressureornotenough sleep can affectit;(2)yourpulserateisaguide,don tbecomea
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slavetoit.
Endurance CircuitTraining
Cardiovascularendurance,muscle,strength,flexibilityand coordination areall necessaryfor
maximumfitness.The principlebehind circuittraining istogiveaperson all the essentialsat
one timebygoing through yourexerciseprogrammoving asfastaspossiblebetween each
exercise.Thisincreasesthe heartrateand sustainsit, whichimprovesthe fitness level.Donot
introducethiscircuit training effect until you havereached an advanced programstage.
BodyBuilding
Isoften used synonymouslywithstrengthtraining The fundamentalprincipalhereis
OVERLOAD.Here,the muscleworks againstgreaterloadsthan usual.Thiscan be done by
increasing the load you areworking against.
Patronization
Thisisthe termused tovaryyourexerciseprogramforbothphysiologicaland psychological
benefits. Inyouroverall program, you shouldvarythe workload, frequency and intensity. The
bodyrespondsbettertovarietyand sodo you. Inaddition, when you feelyourself getting
“stale, bring inperiodsof lighterexercisetoallowthe bodytorecuperateand restoreits
reserves. You will enjoyyourprogrammoreand feelbetterforit.
MuscleSoreness
Forthe firstweekorso,thismaybe the onlyindication you havethatyou areon an exercise
program. This, of course, doesdepend on youroverall fitness level.Aconfirmation thatyou are
on the correctprogramisaveryslightsoreness inmostmajormusclegroups.Thisisquite
normaland will disappearinamatterof days.
If you experiencemajordiscomfort, you maybe on aprogramthatistoo advanced oryou have
increased yourprogramtoo rapidly.
If you experiencePAINduring orafterexercise, yourbodyistelling yoursomething.
Stop exercising and consult yourdoctor.
WhattoWear
Wearclothing thatwill notrestrictyourmovementinanywaywhileexercising.Clothesshould
be lightenough toallowthe bodytocool.Excessiveclothing thatcausesyou toperspiremore
than you normallywouldwhileexercising, givesyou no advantage. The extraweight you loseis
bodyfluidand will be replaced withthe nextglass ofwateryou drink.It isadvisabletoweara
pairof gymorrunning shoesor “sneakers”.
BreathingduringExercise
Donot holdyourbreathwhileexercising. Breathe normallyasmuchaspossible. Remember,
breathing involvesthe intakeand distribution of oxygen, whichfeedsthe working muscles.
Restperiods
Onceyou start yourexerciseprogram, you shouldcontinue through tothe end. Donot breakoff
halfwaythrough and then restartatthe sameplacelateron withoutgoing through the warm-up
stage again.
The rest period required between strengthtraining exercisesmayvaryfromperson toperson.
Thiswill depend mostlyon yourlevelof fitness and the programyou havechosen. Rest
between exercisesbyall means, but do not allowthistoexceed twominutes. Most people
manage withhalf minutetoone minuterest periods
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STRETCHING
Stretching shouldbe included inbothyourwarmup and cooldown, and shouldbe performed
after3-5minutesof lowintensityaerobicactivityorcallisthenictype exercise. Movements
shouldbe performed slowlyand smoothly, withno bouncing orjerking. Moveintothe stretch
until slight tension, not pain, isfelt inthe muscleand holdfor20-30 seconds. Breathing should
be slow, rhythmicaland undercontrol, making surenevertoholdyourbreath.
HEADROLLS SHOULDERLIFTS
Rotateyourhead tothe right forone count, feeling Lift yourright shoulderup towardyourear
the stretchup the left side ofyourneck. Next rotateforone count. Then lift yourleft shoulder
yourhead back forone count, stretching yourchintoup forone count asyou loweryourright
the ceiling and letting yourmouthopen. Rotateyourshoulder.
head tothe left forone count, and finally, drop your
head toyourchest forone count.
SIDESTRETCHES QUADRICEPS STRETCH
Open yourarmstothe side and continue lifting Withone hand against awall forbalance,
themuntil theyareoveryourhead. Reachyourreachbehind you and pull yourright foot up.
right arm asfarupwardtowardthe ceiling asBring yourheelasclosetoyourbuttocks as
you can forone count. Feelthe stretchup possible. Holdfor15 countsand repeat with
yourright side. Repeat thisaction withyourleft foot up.
left arm.
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INNERTHIGHSTRETCH TOETOUCHES
Sit withthe solesofyourfeet togetherwithyourSlowlybend forwardfromyourwaist, letting
kneespointing outward. Pull yourfeet ascloseyourback and shouldersrelaxasyou stretch
Intoyourgroinaspossible. Gentlypushyourtowardyourtoes. Reachdownasfarasyou
kneestowardsthe floor. Holdfor15 counts. can and holdfor15 counts.
HAMSTRING STRETCHES CALF / ACHILLES STRETCH
Sit withyourright leg extended. Rest the soleofLean against awall withyourleft leg infront
yourleft foot against yourright innerthigh. Stretchofthe right and yourarmsforward. Keep toward
yourtoe asfaraspossible. Holdfor15 counts.yourright leg straight and the left foot on the
Relaxand then repeat withleft leg extended.floorthen bend the left leg and lean forward
bymoving yourhipstowardthe wall. Hold,
then, repeat on the otherside for15 counts.
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