Body Break 16117365 User manual

Elliptical
RETAINFOR
FUTUREREFERENCE
CAUTION:
You mustreadand understand thisowner smanual beforeoperation unit.
OWNER`S
MANUAL
ModelNo.
16117365
•Assembly
•Operation
•Exercise
•Parts
•Warranty
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MANUFACTURE S ONE-YEARLIMITEDWARRANTY
YourBODYBREAK ellipticaliswarranted forone yearfromthe dateofpurchaseagainst
defectsinmaterialand workmanship,when used forthe purposeintended,undernormal
conditions,and provided itreceivespropercare.Anypartfound defectivewill be sentatno
cost when returned inaccordancewiththe termsof thiswarranty.
Thiswarrantyisnot transferableand isextended onlytothe originalowner.
The warrantyshall not applytoellipticalswhichare(1)used forcommercialorotherincome
producing purposes, or(2)subject tomisuse, neglect, accident orunauthorized repairsand
alterations.
Thiswarrantyprovided hereinisinlieu of all otherexpress warranties. Anyimplied
warranties, including anyimplied warrantiesof merchantabilityorfitness forparticular
purpose, arelimited induration tothe first 12 monthsfromthe dateof purchase. All other
obligationsorliabilities, including liabilityforconsequentialdamages, areherebyexcluded.
REPAIRPARTSAND SERVICE
All of the partsforthe elliptical, showninfigurecan be ordered from: MAURICEPINCOFFS
CANADAINC., 6050 Don MurieStreet, NiagaraFalls, OntarioL2E6X8. When ordering
parts, the partswill be sent and billed at the current prices. Pricesmaybe subject tochange
without notice. Cheque ormoneyordermust accompanyall orders. Standardhardware
itemsareavailableat yourlocalhardwarestore.
Toensureprompt and correct handling of anyerrors, ortoansweranyquestions, pleasecall
ourToll Free number, 1-888-707-1880, orlocalnumber1-905-353-8955 orfax1-905-353-
8968 oremail usat [e-mail]. Officehoursarefrom8:30 A.M. to5:00
P.M. MondaytoFridayEasternStandardtime.
Always include the following information when ordering parts:
*Modelnumber
*Nameof eachpart
*Part numberof eachpart
TABLE OFCONTENTS
WARRANTY2 MONITORINSTRUCTION11-12
SAFETYPRECAUTIONS3 PARTSLIST&DIAGRAM13-15
PRE-ASSEMBLYCHECKLIST4TROUBLESHOOTING 16
HARDWAREPACKING LIST 5 TRAINING GUIDELINES 17-19
ASSEMBLYINSTRUCTION 6-10 STRETCHING 20-21
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SAFETYPRECAUTIONS
Thankyou forpurchasing ourproduct. Even though wego togreat effortstoensurethe
qualityof eachproduct weproduce, occasionalerrorsand /oromissionsdo occur. Inany
event shouldyou find thisproduct tohaseitheradefectiveoramissing part pleasecontact
usforareplacement.
Thisproduct hasbeen designed forhomeuseonly. Product liabilityand guarantee
conditionswill not be applicabletoproductsbeing subjected toprofessionaluseorproducts
being used inagymcenter.
Thisexerciseequipment wasdesigned and built foroptimumsafety. However, certain
precautionsapplywheneveryou operateapieceof exerciseequipment. Besuretoread the
entiremanualbeforeassemblyand operation of thismachine. Also, pleasenotethe
following safetyprecautions:
1. Read the OWNER’SOPERATING MANUALand all accompanying literatureand
followit carefullybeforeusing yourelliptical.
2. If dizziness, nausea, chest pains, oranyotherabnormalsymptomsareexperienced
whileusing thisequipment, STOPthe workout at once. CONSULTAPHYSICIAN
IMMEDIATELY.
3. Inspect yourexerciseequipment priortoexercising toensurethat all nutsand bolts
arefullytightened beforeeachuse.
4. The ellipticalmust be regularlychecked forsignsof wearand 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
alooserug oruneven surface. Thiswill helpprevent the unit frommoving whileit is
being used, whichcouldpossiblyscratchordamage the surfaceof yourfloor.
6. Nochangesmust be made whichmight compromisethe safetyof the equipment.
7. It isrecommended tohaveaminimumof 1’safeclearancearound the exercise
equipment whileinuse.
8. Keep children and petsawayfromthisequipment at all timeswhileexercising.
9. Warmup 5to10 minutesbeforeeachworkout and cooldown5to10 minutes
afterward.
Thisallowsyourheart ratetograduallyincreaseand decreaseand will helpprevent
you fromstraining muscles.
10. Neverholdyourbreathwhileexercising. Breathing shouldremainat anormalratein
conjunction withthe levelof exercisebeing performed
11. Always wearsuitableclothing and footwearwhileexercising. Donot wearloose
fitting clothing that couldbecomeentangled withthe moving partsof yourelliptical.
12. Caremust be taken when lifting ormoving the equipment, soasnot toinjureyour
back. Always useproperlifting techniques
13. Userweight shouldnot exceed 265lb.
WARNING: BEFOREBEGINNING ANYEXERCISE PROGRAMCONSULTYOUR
PHYSICIAN. THISISESPECIALLYIMPORTANTFORINDIVIDUALSOVERTHEAGEOF
35 ORPERSONWITHPRE-EXISTING HEALTHPROBLEMS. READALL INSTRUCTIONS
BEFOREUSING ANYFITNESS EQUIPMENT. WEASSUMENO RESPONSIBILITYFOR
PERSONALINJURYORPROPERTYDAMAGESUSTAINSBY ORTHROUGHTHEUSE
OFTHISPRODUCT.
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PRE ASSEMBLYCHECK LIST
MAINFRAME(1)WITHPEDALTUBE(9R/9L) MAINUPRIGHT(2)
LEFTANDRIGHTHANDLEBAR(3/5)
FRONT STABILIZER (4) WITH TRANSPORTATION WHEELS(52)
REAR STABILIZER(4A)WITHLEVELLERCAP(18)
LEFTPEDAL(30)/ RIGHTPEDAL(31)
AXLECOVER(59)
RIGHTANDLEFTFOOTSIDECOVER(36 / 37)
MONITOR(15)
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HARDWARE PACKING LIST
NOTE:
1. Above described parts are all the parts you need to assemble this machine. Before you start to
assemble, please check the hardware packing to make sure they are included.
(Spare Part NO.#63 ) x 6PCS
Plastic Cap (Spa
re Part NO.#56 ) x 4PCS
M6*16mm Black Wash
er
7
8
5
4
2
6mm Allen Wrench x 1PC
Multi Hex Tool With Phillips
Screwdriver ,13mm*15mm*17mm x2PCS
M8 *60mm Hex Head Bolt
(Spare Part NO.#19 ) x 4PCS
8mm Allen Wrench x 1PC
3
1
4mm Allen Wrench x 1PC
(Spare Part NO.#62 ) x 6PCS
M6 *45mm Carriage bolt
6
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ASSEMBLY INSTRUCTION
This manual is designed to help you easily assemble, adjust and use this machine. Please read
this manual carefully. For the sake of familiarizing yourself with the parts identified in the instruction,
first study the overview drawing.
Set all parts in a clear area on the floor and remove the packing material. Refer to the parts list for
help to identify the parts.
It will take two people to assemble your unit.
STEP 1
Attach the rear stabilizer (4A) with levellers
cap (18) to the rear of the main frame (1),
securing with two Hex Head Bolt (19).
Attach the front stabilizer (4) with
transportation wheels (52) to the main frame
(1) securing with two Hex Head Bolt (19).
STEP 2
Connect the extension gear box wire (58)
from the main upright (2) to gear box w/wire
(8).
Insert the main upright (2) into the main
frame (1).
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Step3
Securethe mainupright (2)tothe mainframe
(1)using sixhexhead bolts(55)and four
plasticcaps(56).
Note: Donot tighten until you havefinished
assembling right and left foot pedalarms
fromstep 6.
Step4
Slide one washer(76)and the right
handlebar(5)ontoright side of the main
upright (2). Secureusing one washer(78)
and one locknut (77). Attachthe axlecaps
(59)tothe front and back of the right
handlebar(5). Secureusing twoscrews
(71).
Repeat forthe left handlebar(3).
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Step5
Attachthe right handlebar(5)tothe right foot
pedaltube (9). Secureusing one hexhead
bolt (13), one washer(60)and one locknut
(77). Attachthe right and left foot side
covers(36 / 37)tothe foot pedaltube.
Secureusing fourscrews(70).
Repeat forthe left side.
Step6
Securethe right pedal(31)tothe right foot
pedaltube (9)using three hexhead bolts
(62)and three washers(63).
Repeat forthe left pedal(30).
A
13
3&5
9
A
B
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Step7
Slide the hand pulsewire(64)through the
opening at the back of the mainupright (2)
and through the top of the mainupright.
Attachthe fixed handlebar(10)tothe main
upright (2). Secureusing twohexhead bolts
(67)and twowashers(68).
Step8
Connect the extension gearboxwire(58)to
the back of the monitor(15).
Connect the hand pulsewire(64)tothe back
of the monitor(15).
Attachthe monitor(15)tothe bracket of the
mainupright (2). Secureusing fourscrews
(39)found on the back of the monitor.
Note: ensurethat all of the wiresaresafely
tucked inside the opening of the upright post.
Thiswill ensurethat the computerslideson
easilyand avoidspinching the wires
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ThemonitorcanonlybepoweredbyusingtheACadaptor.
NOWFIRMLYTIGHTENALL NUTSAND BOLTS
YOUR UNITISNOWFULLYASSEMBLED
Adapter(80)
Adapterjack
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MONITORINSTRUCTIONS
FUNCTIONBUTTON
ENTER: Turntoselect functionsbetween manualmode, Programmode, usermodem,
target heart ratecontrolmode, time, speed, distance, caloriesand pulse.
Press toaccept the functionsortarget value.
Turntoincreaseordecreasethe tension level.
RESET: Press toreset yourpreset value tozero.
Press and holdforthree secondstoreset all valuestozero.
START/STOP: Press tostart orstop yourexerciseprogram.
RECOVERY:Press tohavethe recoverygrade withF1toF6readout.
FUNCTION:
Time: Showsyourelapsed workout timeup to99:59
Countsdownfromyourpreset target timeto00:00 during yourworkout
Speed/RPM: Displays between the current speed up to99.9kmand the current rotation per
minute.
Distance: Displays the cumulativedistancetraveled during yourworkout up to99.9KM
Countsdownfromyourpreset target timeto0.0during yourworkout.
Calorie: Displays between the cumulativecaloriesburned at anygiven timeduring your
workout up to999 kcaland the watt/RPM.
Countsdownfromyourpreset target calorieto0cal.
Note: Thisisarough guide used forcomparison ofdifferent exercise
sessions, whichcannot be used formedicalpurposes.
Gripped pulse The monitorwill displaythe user’scurrent heart rateinbeatsperminuteduring
the workout. Bothhandsmust holdthe gripped pulseforaheart ratereading
during yourworkout.
You maypreset yourtarget pulse. The computerwill alarm toremind you as
soon asyourcurrent heart ratehasachieved at the preset figure.
Note: Thisdataisarough guide used forcomparison ofdifferent exercise
sessions, whichcannot be used formedicalpurposes.
Watt: Displays current watt figures.
Recovery: Yourcomputerisequipped witharecoveryprogramtomonitoryourheart rate
recovery. Afteryourworkout, press the recoverybutton and keep bothhands
on the gripped pulse. The computerwill ceasemonitoring all functionsexcept
timewhichwill commencecountdownfrom00:60 to00:00. Oncezerois
reached the pulsefunction will displayagrade between F1toF6. F1being
the best and F6being the worst reading you can receive. Press the recovery
button toreturntothe maindisplay.
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Program: Thereareatotalof12 pre-set programs, 1manualprogram, 1userprogram,
and heart ratecontrolprogramtoselect from. Turnthe mode button toselect
the desired programthen press the mode keytoaccept. Eachprogramis
divided into20 segments. Inuserprogramyou need toset the load levelfor
eachsegment.
Temperature: Displays the roomtemperatureinsleep mode.
Calendar: Displays the dateinsleep mode.
Clock: Displays the timeinsleep mode.
MONITORFUNCTION:
Howtoset the calendarand time:
Turnthe enterkeytoset the yearpress entertoaccept the value.
Turnthe enterkeytoset the month, press entertoaccept the value.
Turnthe enterkeytoset the day, press entertoaccept the value.
Turnthe enterkeytoset the hour, press entertoaccept the value.
Turnthe enterkeytoset the minutes, press entertoaccept the value.
Howtochooseyourprogram.
1. Turnthe enterkeytochooseyourexerciseprogram.
2. Press the enterkeytoaccept yourchosen program.
Howtopreset time, distance, caloriesand grippulse
1.Turnthe enterkeyuntil yourdesired numberisdisplayed
2.Press the set keytoaccept the value.
The monitorwill count downfromyourpreset value onceyou start exercising.
The monitorwill beep for10 secondstoindicatethe completion ofyourpreset value. The monitor
will nowstart tocount up.
Manual:
Press start tostart yourexerciseorturnthe enterkeytoset the time, distance, calorieorpulse.
Press the enterkeytoaccept the value. Press start tobeginyourexerciseprogram.
Watt:
When pre-setting the watt, the tension will adjust according tothe speed and the watt value you set.
Program:
Turnthe enterkeytochooseone ofthe 12 pre-set programsand press the mode keytoaccept the
pre-set program. . Eachprogramhas20 segments, whichisdivided bytimealternatives. Press
start tobeginyourexerciseprogramorturnthe mode keytoset the time, distance, calorieorpulse.
Press the mode keytoaccept the value. Press start tobeginyourexerciseprogram.
User:
You can set yourownprofileprogram. Turnthe enterkeytoset yourtension level, then press the
enterkeytoaccept the value. You will need torepeat thesetwostepsforeachofthe 20 segments.
Press start tobeginyourexerciseprogram.
Heart RateControl:
Turnthe enterbutton toset yourage. Press the enterbutton toaccept the value. Turnthe enter
button toselect yourtarget heart rate: 55%, 75%or90%. Press the enterbutton toaccept the
value. Press start tobeing yourexerciseprogram.
REMARKS
Monitorat the back ofthe monitor.
1. The monitorcan be changed toKMorMiles. Pushthe switchtoselect scalefound at the
back ofthe monitor.
2. The monitorwill turnon automaticallybypressing anykeyorwhen you start pedaling.
3. The monitorwill turnoff automaticallyifno signalisdetected forfourminutes.
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Parts List
PART NO NAME Q'TY
1736501 Main Frame 1
1736502 Main Upright 1
1736503 Left Handlebar 1
1736504A Rear stabilizer 1
1736505 Right Handlebar 1
1736506 Plastic Pulley 1
1736507 Mag Brake 1
1736508 Gear Box W/wire 1
1736509 Right and left pedal tube 2
1736510 Fixed Handlebar 1
1736511 Bottom Left Housing 1
1736512 Bottom Right Housing 1
1736513 5/8"x77mm Hex Head Screw 2
1736514 TP M4x12mm Screw 2
1736515 Monitor 1
1736516 Handlebar Sleeve 2
1736517 DC Power Cord 2
1736518 Leveller cap 2
1736519 M8 x60mm Hex Head Bolt 4
1736520 Pulley Axle 1
1736521 20 x16x4L Spacer 4
1736522 Crank 2
1736523 TP 3x8mm Screw 2
1736524 Crank Cap 2
1736525 M10xP1.25R Cap Nut 2
1736526 8x12.5x4L Spacer 1
1736527 Crank Shaft Nut 1
1736528 M17x22x1mm Washer 3
1736529 #6003 precise Bearing 2
1736530 Left Pedal 1
1736531 Right Pedal 1
1736532 M6x16mm Hex Head Screw 4
1736533 M6 Locknut 4
1736534 Magnet 1
1736535 V-Belt 1
1736536 Left Foot Side Cover 2
1736537 Right Foot Side Cover 2
1736538 Sensor Wire (with sensor) 1
1736539 M5x10mm Metal Screw 4
1736540 Eyebolt 6x40mm 3
1736541 Adjustment Channel 2
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1736504 Front stabilizer 1

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PARTNO NAME Q'TY
1736542 3/8”x26mm CapNut 2
1736543 M6HexNut 2
1736544 IdlerPulley 1
1736545 Belt Tension Bracket 1
1736549 #608 PreciseBearing 2
1736547 Tension Cable(DriveCable) 1
1736548 M8x30mm HexHead Screw 1
1736549 M10 Curved Washer 2
1736550 8mm Locknut(thick) 1
1736551 Spring 1
1736552 Transportation Wheel 2
1736553 TPM5x32mm Screw 2
1736554 M8x20mm HexHead Screw 1
1736555 M8x25mm HexHead Screw 6
1736556 PlasticCap 4
1736557 Roller 2
1736558 Extension GearBoxWire 1
1736559 AxleCap 2
1736560 M10x23x2Washer 2
1736561 FoamHandleShaft 1
1736562 M6x45mm HexHead Screw 6
1736563 M6x16mm Washer 6
1736564 Hand PulseWirewithSensor 2
1736565 1”Ball plug 2
1736566 TPM5x10mm Screw 2
1736567 M8x15mm HexHead Screw 2
1736568 M8x19mm Washer 3
1736569 1 1/2”Ball Plug 2
1736570 TPM4x16mm Screw 18
1736571 TPM4x25mm Screw 4
1736572 8mm Locknut(thin) 1
1736573 ConnectingLeft Cover 1
1736574 ConnectingRight Cover 1
1736575 #6202 PreciseBearing 14
1736576 M16x21.8x1Washer 4
1736577 10mm Locknut(thin) 6
1736578 M10x19x2Washer 6
1736579 Foamgrip 2
1736580 Adapter 1
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PARTS DIAGRAM
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TROUBLESHOOTING
Problem Cause Correction
Monitordoesnot display ACAdaptornot connected Connect the acadaptor
Nospeed ordistance
displays on the monitor Sending unit not connected Securelyplug sending unit into extension wireand the back of
the monitor
Sending unit not working
properly Replacesending unit
Monitornot working properly Replacemonitor
Notension Tension controlcablenot
connected Securelyplug tension control cableintothe extension
tension controlcable
Magneticwheelnot working
properly Replacemagneticwheel
Heart ratenot displaying Pulsewirenot connected not
connected Securelyplug wiresintothe back of the monitor
Hand pulsedefective Replacehand pulsegrip
Monitornot working properly Replacemonitor
Grinding Crankbearing defective Replacecrankbearings
Idlerpulleydefective Replaceidlerpulley
Mag wheeldefective Replacemagneticwheel
Squealing V-belt slipping Adjust v-belt
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TRAININGGUIDELINES
Exercise
Exerciseisone ofthe mostimportantfactorsinthe overall healthofan individual.Listed among its
benefitsare:
žIncreased capacityforphysicalwork(strengthendurance)
žIncreased cardiovascular(heart and arteries/veins)and respiratoryefficiency
žDecreased risk ofcoronaryheart disease
žChangesinbodymetabolism, e.g. losing weight
žDelaying the physiologicaleffectsofage
žPhysiologicaleffects, e.g. reduction instress, increaseinself-confidence, etc.
BasicComponentsofPhysicalFitness
Therearefourall encompassing componentsofphysicalfitness and weneed tobrieflydefine each
and clarifyitsrole.
Strength isthe capacityofamuscletoexertaforceagainstresistance.Strengthcontributesto
powerand speed and isofgreat importancetoamajorityofsportspeople.
MuscularEndurance isthe capacitytoexertaforcerepeatedlyoveraperiod oftime,e.g.itis
the capacityofyourlegstocarryyou 10 Kmwithout stopping.
Flexibility isthe range ofmotion aboutajoint. Improving flexibilityinvolvesthe stretching of
musclesand tendonstomaintainorincreasesuppleness,and providesincreased resistanceto
muscleinjuryorsoreness.
Cardio-RespiratoryEndurance isthe most essentialcomponent ofphysicalfitness. It isthe
efficient functioning ofthe heart and lungs
AerobicFitness
The largestamountofoxygen thatyou can useperminuteduring exerciseiscalled your maximum
oxygenuptake (MVo2). Thisisoften referred toasyour aerobiccapacity.
The effortthatyou can exertoveraprolonged period oftimeislimited byyourabilitytodeliver
oxygen tothe working muscles.Regularvigorousexerciseproducesatraining effectthatcan
increaseyouraerobiccapacitybyasmuchas20 to30%.Anincreased MVO2indicatesan
increased abilityofthe hearttopumpblood,ofthe lungstoventilateoxygen and ofthe musclesto
takeup oxygen.
AnaerobicTraining
Thismeans “withoutoxygen”and isthe outputofenergywhen the oxygen supplyisinsufficientto
meet the body’slong term energydemands. (Forexample, 100 metersprint).
TheTraining Threshold
Thisisthe minimumlevelofexercisewhichisrequired toproducesignificantimprovementsinany
physicalfitness parameter.
Progression
Asyourbecomefitter, ahigherintensityofexerciseisrequired tocreatean overload and therefore
provide continued improvement
Overload
Thisiswhereyou exerciseatalevelabovethatwhichcan be carried outcomfortably.The intensity,
duration and frequency ofexerciseshouldbe abovethe training thresholdand shouldbe gradually
increased asthe bodyadaptstothe increasing demands.Asyourfitness levelimproves,sothe
training thresholdshouldbe raised.
Working through yourprogramand graduallyincreasing the overload factorisimportant.
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Specificity
Differentformsofexerciseproducedifferentresults.The type ofexercisethatiscarried outis
specificbothtothe musclegroupsbeing used and tothe energysourceinvolved.
Thereislittletransferofthe effectsofexercise,i.e.fromstrengthtraining tocardiovascularfitness.
That iswhyit isimportant tohavean exerciseprogramtailored toyourspecificneeds.
Reversibility
Ifyou stop exercising ordo notdo yourprogramoften enough,you will losethe benefitsyou have
gained. Regularworkoutsarethe keytosuccess.
WarmUp
Everyexerciseprogramshouldstartwitha warm up wherethe bodyisprepared forthe effortto
come. It shouldbe gentleand preferablyusethe musclestobe involved later.
Stretching shouldbe included inbothyour warmup and cooldown,and shouldbe performed after
3-5minutesoflowintensityaerobicactivityorcallisthenictype exercise.
WarmDownorCool Down
Thisinvolvesagradualdecreaseinthe intensityofthe exercisesession. Following exercise, alarge
supplyofblood remainsinthe working muscles. Ifit isnot returned promptlyothe centralcirculation,
pooling ofblood mayoccurinthe muscles
HeartRate
Asyou exercise,sothe rateatwhichyourheartbeatalsoincreases.Thisisoften used asa
measureofthe required intensityofexercise.You need toexercisehardenough tocondition your
circulatorysystem, and increaseyourpulserate, but not enough tostrainyourheart.
Yourinitialleveloffitness isimportantindeveloping an exerciseprogramforyou.Ifyou arestarting
off, you can get agood training effect withaheart rateof 110-120 beatsperminute(BPM).If you are
fitter, you will need ahigherthresholdofstimulation.
Tobeginwith, you shouldexerciseat alevelthat elevatesyourheart ratetoabout65 to70%of your
maximum.Ifyou find thisistoo easy,you maywanttoincreaseit, butitisbettertolean on the
conservativeside.
Asaruleof thumb,the maximumheartrateis220 minusyourage.Asyou increaseinage,soyour
heart, likeothermuscles, losessomeof itsefficiency.Someof itsnaturalloss 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 Count 23 22 22 21 20 19 19 18 18
BeatsperMinute 138 132 132 126 120 114 114 108 108
PulseCount
The pulsecount(on yourwristorcarotidarteryinthe neck,taken withtwoindexfingers)isdone for
ten seconds,taken afewsecondsafteryou stop exercising.Thisisfortworeasons:(a)10 seconds
islong enough foraccuracy,(b)the pulsecountistoapproximateyourBPMrateatthe timeyou are
exercising. Sinceheart rateslowsasyou recover, alongercount isn’t asaccurate.
The targetisnotamagicnumber,butageneralguide.Ifyou’reaboveaverage fitness,you may
workquitecomfortablyalittleabovethat 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 Count 26 26 25 24 23 22 22 21 20
BeatsperMinute 156 156 150 144 138 132 132 126 120
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Don’tpushyourselftoo hardtoreachthe figureson thistable.Itcan be veryuncomfortableifyou
overdo it. Letithappen naturallyasyou workthrough yourprogram.Remember,the targetisa
guide, not arule, alittleaboveorbelowisjust fine.
Twofinalcomments:(1)don’t be concerned withdaytodayvariationsinyourpulserate,being under
pressureornot enough sleep can affect it;(2)yourpulserateisaguide, don’t becomeaslavetoit.
Endurance CircuitTraining
Cardiovascularendurance,muscle,strength,flexibilityand coordination areall necessaryfor
maximumfitness.The principlebehind circuittraining istogiveaperson all the essentialsatone
timebygoing through yourexerciseprogrammoving asfastaspossiblebetween eachexercise.
Thisincreasesthe heartrateand sustainsit, whichimprovesthe fitness level.Donotintroducethis
circuit training effect until you havereached an advanced programstage.
BodyBuilding
Isoften used synonymouslywithstrengthtraining The fundamentalprincipalhereisOVERLOAD.
Here,the muscleworks againstgreaterloadsthan usual.Thiscan be done byincreasing the load
you areworking against.
Patronization
Thisisthe term used tovaryyourexerciseprogramforbothphysiologicaland psychological
benefits. Inyouroverall program, you shouldvarythe workload, frequency and intensity. The body
respondsbettertovarietyand sodo you. Inaddition, when you feelyourselfgetting “stale’, bring in
periodsoflighterexercisetoallowthe bodytorecuperateand restoreitsreserves. You will enjoy
yourprogrammoreand feelbetterforit.
MuscleSoreness
Forthe firstweekorso,thismaybe the onlyindication you havethatyou areon an exercise
program.This,ofcourse,doesdepend on youroverall fitness level.Aconfirmation thatyou areon
the correctprogramisaveryslightsoreness inmostmajormusclegroups.Thisisquitenormaland
will disappearinamatterofdays.
Ifyou experiencemajordiscomfort, you maybe on aprogramthatistoo advanced oryou have
increased yourprogramtoo rapidly.
Ifyou experiencePAINduring orafterexercise, yourbodyistelling yoursomething.
Stop exercising and consult yourdoctor.
WhattoWear
Wearclothing thatwill notrestrictyourmovementinanywaywhileexercising.Clothesshouldbe
light enough toallowthe bodytocool.Excessiveclothing thatcausesyou toperspiremorethan you
normallywouldwhileexercising, givesyou no advantage. The extraweight you loseisbodyfluidand
will be replaced withthe next glass ofwateryou drink. It isadvisabletowearapairofgymorrunning
shoesor “sneakers”.
Breathing during Exercise
Donot holdyourbreathwhileexercising. Breathe normallyasmuchaspossible. Remember,
breathing involvesthe intakeand distribution ofoxygen, whichfeedsthe working muscles.
Restperiods
Onceyou startyourexerciseprogram,you shouldcontinue through tothe end.Donotbreakoff
halfwaythrough and then restartatthe sameplacelateron withoutgoing through the warm-up
stage again.
The rest period required between strengthtraining exercisesmayvaryfromperson toperson. This
will depend mostlyon yourleveloffitness and the programyou havechosen. Rest between
exercisesbyall means, but do not allowthistoexceed twominutes. Most peoplemanage withhalf
minutetoone minuterest periods
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CUSTOMERSERVICE1-888-707-1880 MAURICEPINCOFFSCANADA 2007
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STRETCHING
Stretching shouldbe included inbothyourwarm up and cooldown, and shouldbe performed after
3-5minutesoflowintensityaerobicactivityorcallisthenictype exercise. Movementsshouldbe
performed slowlyand smoothly, withno bouncing orjerking. Moveintothe stretchuntil slight
tension, not pain, isfelt inthe muscleand holdfor20-30 seconds. Breathing shouldbe slow,
rhythmicaland undercontrol, making surenevertoholdyourbreath.
HEAD ROLLS SHOULDERLIFTS
Rotateyourhead totheright foronecount, feeling Lift yourright shoulderup towardyourear
thestretchup theleft sideof yourneck. Next rotateforonecount. Thenlift yourleft shoulder
yourhead back foronecount, stretching yourchintoup foronecount asyou loweryourright
theceiling and letting yourmouthopen. Rotateyourshoulder.
head totheleft foronecount, and finally, drop your
head toyourchest foronecount.
SIDESTRETCHES QUADRICEPS STRETCH
Openyourarmstothesideand continuelifting Withonehand against awall forbalance,
themuntil theyareoveryourhead. Reachyourreachbehind you and pull yourright foot up.
right armasfarupwardtowardtheceiling asBring yourheelasclosetoyourbuttocks as
you can foronecount. Feelthestretchup possible. Holdfor15 countsand repeat with
yourright side. Repeat thisaction withyourleft foot up.
left arm.
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