Body break 16116390-1 User manual

Folding Recumbent Cycle

RETAIN FOR

FUTURE REFERENCE

MAURICE PINCOFFS CANADA INC. 6050 DON MURIE STREET, NIAGARA FALLS,

ONTARIO L2E 6X8

OWNER`S

MANUAL

Model No.

16116390-1

• Assembly

• Operation

• Exercise

• Parts

• Warranty

CAUTION:

You must ead and

unde stand this

owne ’s manual

befo e ope ating

unit.

1

MANUFACTURE’S ONE-YEAR LIMITED WARRANTY

You BODY BREAK ecumbent cycle is wa anted fo one yea f om the date of pu chase

against defects in mate ial, when used fo the pu pose intended, unde no mal conditions, and

p ovided is eceives p ope ca e. Any pa t found defective o missing will be sent at no cost

when etu ned in acco dance with the te ms of this wa anty.

This wa anty is not t ansfe able and is extended only to the o iginal owne .

The wa anty shall not apply to exe cise cycles units which a e (1) used fo comme cial o

othe income p oducing pu poses, o (2) subject to misuse, neglect, accident o unautho ized

epai s and alte ations.

This wa anty p ovided he ein is in lieu of all othe exp ess wa anties. Any implied wa anties,

including any implied wa anties of me chantability o fitness fo pa ticula pu pose, a e limited

in du ation to the fi st 12 months f om the date of pu chase. All othe obligations o liabilities,

including liability fo consequential damages, a e he eby excluded.

REPAIR PARTS AND SERVICE

All of the pa ts fo the exe cise cycle, shown in figu e can be o de ed f om Mau ice Pincoffs

Canada Inc. 6050 DON MURIE STREET, NIAGARA FALLS, ONTARIO L2E 6X8. When

o de ing pa ts, the pa ts will be sent and billed at the cu ent p ices. P ices may be subject to

change without notice. Check o money o de must accompany all o de s. Standa d ha dwa e

items a e available at you local ha dwa e sto e.

To ensu e p ompt and co ect handling of any e o s, o to answe any questions, please call

ou Toll F ee numbe : 1-888-707-1880, o local numbe 1-905-353-8955 o fax

1-905-353-8968 o email

custome se vice@pincoffs.ca

Office hou s a e f om 8:30 AM to 5:00 PM

Monday to F iday Easte n Standa d Time.

Always include the following info mation when o de ing pa ts

 Model Numbe

 Name of Each Pa t

 Pa t Numbe of Each Pa t

TABLE OF CONTENTS

WARRANTY 1

DIAGRAM & PARTS LIST 10-12

SAFETY PRECAUTIONS 2

MONITOR INSTRUCTIONS 13

PRE-ASSEMBLY CHECK LIST 3

TROUBLE SHOOTING 14

HARDWARD PACKING LIST 4

TRAINING GUIDELINES 15-17

ASSEMBLY INSTRUCTION 5-9

STRETCHING 18-19

2

SAFETY PRECAUTIONS

Thank you fo pu chasing ou p oduct. Even though we go to g eat effo ts to ensu e the

quality of each p oduct we p oduce, occasional e o s and /o omissions do occu . In any

event should you find this p oduct to have eithe a defective o a missing pa t please contact

us fo a eplacement.

This p oduct has been designed fo home use only. P oduct liability and gua antee conditions

will not be applicable to p oducts being subjected to p ofessional use o p oducts being used

in a gym cente .

This exe cise equipment was designed and built fo optimum safety. Howeve , ce tain

p ecautions apply wheneve you ope ate a piece of exe cise equipment. Be su e to ead the

enti e manual befo e assembly and ope ation of this machine. Also, please note the following

safety p ecautions:

1. Read the OWNER’S OPERATING MANUAL and all accompanying lite atu e and

follow it ca efully befo e using you cycle.

2. If dizziness, nausea, chest pains, o any othe abno mal symptoms a e expe ienced

while using this equipment, STOP the wo kout at once. CONSULT A PHYSICIAN

IMMEDIATELY.

3. Inspect you exe cise equipment p io to exe cising to ensu e that all nuts and bolts

a e fully tightened befo e each use.

4. The cycle must be egula ly checked fo signs of wea and damage. Any pa t found

defective must be eplaced with a new pa t f om the manufactu e .

5. Fitness equipment must always be installed on a flat su face, It is ecommended to use

an equipment mat to p event the unit f om moving while it is being used, which could

possibly sc atch o damage the su face of you floo .

6. No changes must be made which might comp omise the safety of the equipment.

7. It is ecommended to have a minimum of 2’ safe clea ance a ound the exe cise

equipment while in use.

8. Keep child en and pets away f om this equipment at all times while exe cising.

9. Wa m up 5 to 10 minutes befo e each wo kout and cool down 5 to 10 minutes

afte wa d. This allows you hea t ate to g adually inc ease and dec ease and will help

p event you f om st aining muscles.

10. Neve hold you b eath while exe cising. B eathing should emain at a no mal ate in

conjunction with the level of exe cise being pe fo med

11. Always wea suitable clothing and footwea while exe cising. Do not wea loose fitting

clothing that could become entangled with the moving pa ts of you cycle.

12. Ca e must be taken when lifting o moving the equipment, so as not to inju e you back.

Always use p ope lifting techniques.

13. Use weight should not exceed 250 lbs.

WARNING: BEFORE BEGINNING ANY EXERCISE PROGRAM CONSULT YOUR

PHYSICIAN. THIS IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE OF 35

OR PERSONS WITH PRE-EXISTING HEALTH PROBLEMS. READ ALL INSTRUCTIONS

BEFORE USING ANY FITNESS EQUIPMENT. WE ASSUME NO RESPONSIBILITY FOR

PEROSNAL INJURY OR PROPERTY DAMAGE SUSTAINS BY OR THROUGH THE USE OF

THIS PRODUCT.

3

PRE-ASSEMBLY CHECK LIST

1

69

5

3

61

4

6

68

PART NO. DESCRIPTION Q’TY

1 F ont f ame 1

2 Rea f ame 1

69 F ont stabilize 1

5 Rea stabilize w/ adjustable end caps 1

3 Handleba w/ pulse 1

61 Seat 1

4 Back est suppo t b acket 1

62 Back est cushion 1

22 Monito 1

68L/R F ont end caps w/t anspo tation wheel 2

Inne box 1

4

HARDWARE PACKING LIST

PART NO. DESCRIPTION Q’TY SKETCH

6 Cap nut M8 4

19 Ca iage bolt M8*75mm 2 6 19

64 Cu ve washe M8 4

25 Sp ing washe M8 4 64 25

50 Quick elease knob 1

60 Ca iage bolt M8*45mm 2 50 60

15L Pedal (left) 1

15R Pedal ( ight) 1 15L 15R

21 Adjustable knob 2

31 Nylon nut M10 1 21 31

32 Flat washe M10 2

55 Hex head bolt M10*118mm 1 32 55

59 Sc ew M6*15mm 4

63 Allen head bolt M8*40mm 2 59 63

51 Plastic cap M10 4

52 Lock pin 1 51 52

74 Allen w ench 1

75 Unive sal w ench 2 74

75

23 Sc ew M4*16mm 4

54 Seat post sleeve 1

23 54

NOTE:

1. Above desc ibed pa ts a e all the pa ts you need to assemble this machine. Befo e you

sta t to assemble, please check the ha dwa e packing to make su e they a e included.

2. All the othe pa ts desc ibed on page 11-12(pa ts list) a e p e-assembled at the facto y.

5

ASSEMBLY INSTRUCTION

This manual is designed to help you easily assemble, adjust and use this machine. Please

ead this manual ca efully. Fo the sake of familia izing you self with the pa ts identified in the

inst uction, fi st study the ove view d awing.

Set all pa ts in a clea a ea on the floo and emove the packing mate ial. Refe to the pa ts

list fo help to identify the pa ts.

It will take two people to assemble you unit.

STEP 1. ATTACHING THE FRONT STABILIZER AND REAR FRAME

 Attach the f ont stabilize (69) to the f ont b acket of the main f ame (1) using 2 allen

head bolts ( 6), 2 flat washe s ( 4) and 2 sp ing washe s ( 5) which a e p e-assembled

on the f ont of the main f ame (1).

 Attach the f ont end caps (68R/L) with t anspo tation wheel (66) to the ends of the f ont

stabilize (69) and secu e using 4 sc ews ( 3).

 Secu e 2 adjustable knobs ( 1) to the bottom of the f ont stabilize (69).

Note: The adjustable knobs ( 1) a e used to level you cycle.

 Attach the ea f ame ( ) to the f ont f ame (1) using 1 hex head bolt (55), 2 flat washe s

(3 ) and 1 nylon nut (31).

 Fasten the 2 plastic caps (51) to the ends of the bolt (55).

 Inse t the lock pin (5 ) into the ea f ame ( ).

NOTE: Make su e you fasten the bolts secu ely to avoid shaking and discomfo t when cycling.

26

25

24

23

21

68R

68L

1

55

5131

32

2

69

6

STEP . ATTACHING THE REAR STABILIZER AND THE BACKREST SUPPORT

BRACKET

 Attach the ea stabilize (5) with two end caps (18) to the ea b acket of ea f ame ( ).

Secu e using 2 ca iage bolts (19), 2 cu ve washe s (64), 2 sp ing washe s ( 5) and 2

cap nuts (6).

NOTE: If the cycle is not on even g ound, you can use the end caps (18) to adjust

the level you cycle.

 Inse t the seat post sleeve (54) into the main tube of the f ont f ame (1).

 Connect the uppe senso wi e (72) to the lowe senso wi e (73)

 Inse t the back est suppo t b acket (4) into the mounting tube of the main f ame (1).

Secu e in you desi ed position using the quick elease knob (50).

NOTE: Ensu e that the wi e is safely tucked inside the opening so that the wi e does

not get pinched when inse ting the back est suppo t b acket into the f ame.

HOW TO USE QUICK RELEASE KNOB

A) TIGHTEN THE QUICK RELEASE

(1) Inse t the quick elease knob (50) th ough the hole of seat post mounting tube (1) and the

back est suppo t b acket (4).

(2) Tighten the quick elease knob (50) in a clockwise di ection.

Please note quick elease is with +/- ma k on su face.

B) LOOSEN THE QUICK RELEASE

(1) Loosen the quick elease knob (50) in a counte clockwise di ection.

(2) Pull the quick elease knob (50) and slide the back est suppo t b acket (4) into you desi ed

position.

(3) Inse t the quick elease knob back and tighten in a clockwise di ection.

NOTE: Ensu e that you fasten the bolts secu ely to avoid shaking and discomfo t when

cycling.

6

25

64

6

25

64

19

2

1

54

4

50

18

5

18

73

72

7

STEP 3. ATTACHING THE HANDLEBAR

 Connect the uppe senso pulse wi e (7 ) to pulse wi e (71) f om the handleba (3).

 Attach the handleba (3) to the ea b acket of back est suppo t b acket (4) using 2

ca iage bolts (60), 2 cu ve washe s (64), 2 sp ing washe s ( 5) and cap nut (6).

Note: Ensu e that the wi es a e safely inse ted inside the main f ame to avoid

pinching the wi es.

60

6

25

64

71

72

STEP 4. ATTACH THE SEAT AND BACK CUSHION

 Attach the seat (61) to the welded b acket of uppe back est suppo t b acket (4).

Secu e using 4 sc ews (59).

 Attach the back est cushion (6 ) to the welded tube of back est suppo t b acket (4).

Secu e using 2 allen head bolts (63).

61

62

59

63

2

1

4

8

STEP 5. ATTACH THE MONITOR AND THE PEDAL

 Connect the senso wi e (48) to the monito ( ).

 Connect the lowe pulse wi e (73) to the monito ( ).

 Attach the monito ( ) to the monito b acket on the f ont f ame (1).

 Fasten 2 plastic caps (51) to the ends of the bolt (46).

Note: Befo e sliding the monito on the up ight post, please ensu e all wi es a e

safely tucked inside the opening of the up ight post. This will ensu e that the

monito slides on easily and avoids pinching the wi es.

 Connect each pedal (15R / 15L) to the matching c ank a m (1 ).

NOTE: The ight pedal “R” should be th eaded on clockwise. The left pedal “L”

should be th eaded on counte -clockwise.

22

51

48

15L

15R

1

73

51

FIRMLY TIGHTEN ALL NUTS AND BOLTS

YOUR UNIT IS NOW FULLY ASSEMBLED

9

HOW TO STORE YOUR BIKE

 Loosen the lock pin (5 ) and fold the ea f ame ( ) towa d the f ont main f ame (1).

 Inse t the lock pin (5 ) into the hole of the b acket of f ont f ame (1) and th ough the

ea f ame ( ) to secu e in folded position.

2

1

10

DIAGRAM

51

55

32

52

1

22

8

89

9

10L

11

32

12

14

15L

15R

10R

8

9

62

61

57

56

58

2

3

4

60

59

6

25

64

47

23

26

6

25

64

6

25

64

18

19

5

25

24

37 24 36

3534

33

32 7

27

29

28 30

31

32

38

34

3940

43

42

41

44

45

46

53 54

50

51

48 49

20

17

71

16

8

70

16

73 72

32

21

68L

68R

67

66

65

21

65

66

67 59

11

PART LIST

KEY NO. PART NO. DESCRIPTION Q’TY

1 39001 F ont f ame 1

2 39002 Rea f ame 1

3 39003 Handle ba 1

4 39004 Back est suppo t b acket 1

5 39005 Rea stabilize 1

6 39006 Cap nut M8 4

7 39007 Idle wheel b acket 1

8 39008 Machine sc ew M4*15mm 6

9 39009 Machine sc ew M4*25mm 4

10L 39010L Chain cove left 1

10R 39010R Chain cove ight 1

11 39011 C ank bea ing assembly 1

12 39012 C ank w/pulley 1

13 39013 Magnet 1

14 39014 V-belt 1

15L 39015L Pedal left 1

15R 39015R Pedal ight 1

16 39016 Nylon Nut M10*7mm 2

17 39017 Foam inse t 1

18 39018 Adjustable end cap 2

19 39019 Ca iage bolt M8*75mm 2

20 39020 Flat head sc ew M5*15mm 1

21 39021 Adjustable knob 2

22 39022 Monito w/senso wi e 1

23 39023 Machine sc ew M4*16mm 4

24 39024 Flat washe 21*8.5*2mm 3

25 39025 Sp ing washe M8 6

26 39026 Allen head bolt M8*55mm 2

27 39027 Flat head bolt M10*32mm 1

28 39028 Flat washe 3

29 39029 Bea ing 2

30 39030 Sleeve 13*10*5mm 1

31 39031 Nylon nut M1*9mm 3

32 39032 Flat washe 20*10.5*2mm 7

33 39033 Sp ing 1

34 39034 Bea ing 2

35 39035 Clip 17mm 1

36 39036 Magnetic flywheel 1

12

PART NO. PART NO. DESCRIPTION Q’TY

37 39037 Allen head sc ew M8*20mm 1

38 39038 Magnet suppo t b acket 1

39 39039 Key 1

40 39040 Axle 1

41 39041 P ess sp ing 1

42 39042 Nut M5 1

43 39043 Sc ew M5*20mm 1

44 39044 Bushing 25.4*10*20mm 2

45 39045 Monito b acket 1

46 39046 Hex head bolt 1

47 39047 Tension knob 1

48 39048 Senso w/wi e 1

49 39049 Machine sc ew M5*15mm 1

50 39050 Quick elease knob 1

51 39051 Plastic cap M10 4

52 39052 Lock pin 1

53 39053 Plastic cap 2

54 39054 Seat post sleeve 1

55 39055 Hex head bolt M10*118mm 1

56 39056 Foam g ip 2

57 39057 Flat cap 2

58 39058 Squa e cap 30*60 2

59 39059 Sc ew M6*15mm 4

60 39060 Ca iage bolt M8*45mm 2

61 39061 Seat 1

62 39062 Back cushion 1

63 39063 Allen head bolt M8*40mm 2

64 39064 Cu ve washe M8 4

65-1 39065-1 Sc ew M6*75mm 2

66 39066 T anspo tation wheel 2

67 39067 Nylon nut 2

68R-1 39068R-1 F ont end cap 1

68L-1 39068L-1 F ont end cap 1

69-1 39069-1 F ont stabilize 1

70 39070 Hand pulse 1

71 39071 Pulse wi e 1

72 39072 Uppe pulse wi e 1

73 39073 Lowe pulse wi e 1

74 39074 Allen W ench 1

75 39075 Unive sal w ench 2

13

MONITOR INSTRUCTION

Function button

MODE : P ess mode button to select the desi ed function

RESET : P ess mode button fo th ee seconds to eset all values to ze o

Function

Scan: Displays each function in sequence eve y 4 seconds. The display loop is

time, speed, distance, calo ies and pulse.

Time: Displays you elapsed wo kout time up to 99:59

Speed: Displays the cu ent speed up to 99.9 KM pe hou .

Distance: Displays the cumulative distance t aveled du ing you wo kout up to

99.9KM

Calo ie Displays the cumulative calo ies bu ned at any given time du ing you

wo kout up to 999 cal.

NOTE: This data is a ough guide used fo compa ison of diffe ent

exe cise sessions, which cannot be used fo medical pu poses.

G ipped pulse The monito will display the use ’s cu ent hea t ate in beats pe minute

du ing the wo kout. Both hands must hold the g ipped pulse fo a hea t

ate eading du ing you wo kout.

NOTE: This data is a ough guide used fo compa ison of diffe ent

exe cise sessions, which cannot be used fo medical pu poses

Remarks:

1. The monito will tu n on automatically by p essing any key o sta ting you exe cise

p og am.

2. The monito will shut off automatically if no signal is detected fo fou minutes and keep

all function values. You may p ess the mode key o sta t the exe cise p og am to have

the monito esume.

3. If monito is illegible o pa tial segments appea , emove batte ies and e-install.

4. Monito equi es 2 “AA” batte ies.

5. Recha geable batte ies a e not ecommended.

14

TROUBLE SHOOTING

Problem Cause Correction

Monito does not display Batte ies defective Replace batte ies

No speed o distance

displays on the monito

Gea box not connecting

p ope ly

Secu ely plug sending unit into

extension wi e and the back of

the monito

Sending unit not wo king

p ope ly

Replace sending unit

Monito not wo king p ope ly Replace monito

No tension Tension cont ol cable not

connected

Secu ely plug tension cont ol

cable into the extension tension

cont ol cable

Tension cont ol not wo king

p ope ly

Replace the tension cont ol

know w/cable

Magnetic wheel not wo king

p ope ly

Replace magnetic wheel

Hea t ate not displaying Pulse wi e not connected not

connected

Secu ely plug wi es into the back

of the monito

Hand pulse defective Replace hand pulse g ip o ea

clip

Monito not wo king p ope ly Replace monito

G inding C ank bea ing defective Replace c ank bea ings

Idle pulley defective Replace idle pulley

Mag wheel defective Replace magnetic wheel

Squealing V-belt slipping Adjust v-belt

15

TRAINING GUIDELINES

Exercise

Exe cise is one of the most impo tant facto s in the ove all health of an individual. Listed

among its benefits a e:

 Inc eased capacity fo physical wo k (st ength endu ance)

 Inc eased ca diovascula (hea t and a te ies/veins) and espi ato y efficiency

 Dec eased isk of co ona y hea t disease

 Changes in body metabolism, e.g. losing weight

 Delaying the physiological effects of age

 Physiological effects, e.g. eduction in st ess, inc ease in self-confidence, etc.

Basic Components of Physical Fitness

The e a e fou all encompassing components of physical fitness and we need to b iefly define

each and cla ify its ole.

St ength is the capacity of a muscle to exe t a fo ce against esistance. St ength

cont ibutes to powe and speed and is of g eat impo tance to a majo ity of spo ts people.

Muscula Endu ance is the capacity to exe t a fo ce epeatedly ove a pe iod of time, e.g. it

is the capacity of you legs to ca y you 10 Km without stopping.

Flexibility is the ange of motion about a joint. Imp oving flexibility involves the st etching of

muscles and tendons to maintain o inc ease suppleness, and p ovides inc eased

esistance to muscle inju y o so eness.

Ca dio-Respi ato y Endu ance is the most essential component of physical fitness. It is the

efficient functioning of the hea t and lungs

Aerobic Fitness

The la gest amount of oxygen that you can use pe minute du ing exe cise is called you

maximum oxygen uptake (MVo2). This is often efe ed to as you ae obic capacity.

The effo t that you can exe t ove a p olonged pe iod of time is limited by you ability to delive

oxygen to the wo king muscles. Regula vigo ous exe cise p oduces a t aining effect that can

inc ease you ae obic capacity by as much as 20 to 30%. An inc eased MVO2 indicates an

inc eased ability of the hea t to pump blood, of the lungs to ventilate oxygen and of the

muscles to take up oxygen.

Anaerobic Training

This means “without oxygen” and is the output of ene gy when the oxygen supply is insufficient

to meet the body’s long te m ene gy demands. (Fo example, 100 mete sp int).

The Training Threshold

This is the minimum level of exe cise which is equi ed to p oduce significant imp ovements in

any physical fitness pa amete .

Progression

As you become fitte , a highe intensity of exe cise is equi ed to c eate an ove load and

the efo e p ovide continued imp ovement

Overload

This is whe e you exe cise at a level above that which can be ca ied out comfo tably. The

intensity, du ation and f equency of exe cise should be above the t aining th eshold and should

be g adually inc eased as the body adapts to the inc easing demands. As you fitness level

imp oves, so the t aining th eshold should be aised.

Wo king th ough you p og am and g adually inc easing the ove load facto is impo tant.

16

Specificity

Diffe ent fo ms of exe cise p oduce diffe ent esults. The type of exe cise that is ca ied out is

specific both to the muscle g oups being used and to the ene gy sou ce involved.

The e is little t ansfe of the effects of exe cise, i.e. f om st ength t aining to ca diovascula

fitness. That is why it is impo tant to have an exe cise p og am tailo ed to you specific needs.

Reversibility

If you stop exe cising o do not do you p og am often enough, you will lose the benefits you

have gained. Regula wo kouts a e the key to success.

Warm Up

Eve y exe cise p og am should sta t with a wa m up whe e the body is p epa ed fo the effo t

to come. It should be gentle and p efe ably use the muscles to be involved late .

St etching should be included in both you wa m up and cool down, and should be pe fo med

afte 3-5 minutes of low intensity ae obic activity o callisthenic type exe cise.

Warm Down or Cool Down

This involves a g adual dec ease in the intensity of the exe cise session. Following exe cise, a

la ge supply of blood emains in the wo king muscles. If it is not etu ned p omptly to the

cent al ci culation, pooling of blood may occu in the muscles

Heart Rate

As you exe cise, so the ate at which you hea t beat also inc eases. This is often used as a

measu e of the equi ed intensity of exe cise. You need to exe cise ha d enough to condition

you ci culato y system, and inc ease you pulse ate, but not enough to st ain you hea t.

You initial level of fitness is impo tant in developing an exe cise p og am fo you. If you a e

sta ting off, you can get a good t aining effect with a hea t ate of 110-120 beats pe

minute(BPM). If you a e fitte , you will need a highe th eshold of stimulation.

To begin with, you should exe cise at a level that elevates you hea t ate to about 65 to 70%

of you maximum. If you find this is too easy, you may want to inc ease it, but it is bette to lean

on the conse vative side.

As a ule of thumb, the maximum hea t ate is 220 minus you age. As you inc ease in age, so

you hea t, like othe muscles, loses some of its efficiency. Some of its natu al loss is won back

as fitness imp oves.

The following table is a guide to those who a e “sta ting fitness”.

Age 25 30 35 40 45 50 55 60 65

Ta get hea t Rate

10Second Count 23 22 22 21 20 19 19 18 18

Beats pe Minute 138 132 132 126 120 114 114 108 108

Pulse Count

The pulse count(on you w ist o ca otid a te y in the neck, taken with two index finge s)is done

fo ten seconds, taken a few seconds afte you stop exe cising. This is fo two easons: (a) 10

seconds is long enough fo accu acy, (b) the pulse count is to app oximate you BPM ate at

the time you a e exe cising. Since hea t ate slows as you ecove , a longe count isn’t as

accu ate.

The ta get is not a magic numbe , but a gene al guide. If you’ e above ave age fitness, you

may wo k quite comfo tably a little above that suggested fo you age g oup.

The following table is a guide to those who a e keeping fit. He e we a e wo king at about 80%

of maximum.

Age 25 30 35 40 45 50 55 60 65

Ta get hea t Rate

10 Second Count 26 26 25 24 23 22 22 21 20

Beats pe Minute 156 156 150 144 138 132 132 126 120

17

Don’t push you self too ha d to each the figu es on this table. It can be ve y uncomfo table if

you ove do it. Let it happen natu ally as you wo k th ough you p og am. Remembe , the ta get

is a guide, not a ule, a little above o below is just fine.

Two final comments:(1) don’t be conce ned with day to day va iations in you pulse ate, being

unde p essu e o not enough sleep can affect it;(2) you pulse ate is a guide, don’t become a

slave to it.

Endurance Circuit Training

Ca diovascula endu ance, muscle, st ength, flexibility and coo dination a e all necessa y fo

maximum fitness. The p inciple behind ci cuit t aining is to give a pe son all the essentials at

one time by going th ough you exe cise p og am moving as fast as possible between each

exe cise. This inc eases the hea t ate and sustains it, which imp oves the fitness level. Do not

int oduce this ci cuit t aining effect until you have eached an advanced p og am stage.

Body Building

Is often used synonymously with st ength t aining The fundamental p incipal he e is

OVERLOAD. He e, the muscle wo ks against g eate loads than usual. This can be done by

inc easing the load you a e wo king against.

Patronization

This is the te m used to va y you exe cise p og am fo both physiological and psychological

benefits. In you ove all p og am, you should va y the wo kload, f equency and intensity. The

body esponds bette to va iety and so do you. In addition, when you feel you self getting

“stale’, b ing in pe iods of lighte exe cise to allow the body to ecupe ate and esto e its

ese ves. You will enjoy you p og am mo e and feel bette fo it.

Muscle Soreness

Fo the fi st week o so, this may be the only indication you have that you a e on an exe cise

p og am. This, of cou se, does depend on you ove all fitness level. A confi mation that you a e

on the co ect p og am is a ve y slight so eness in most majo muscle g oups. This is quite

no mal and will disappea in a matte of days.

If you expe ience majo discomfo t, you may be on a p og am that is too advanced o you

have inc eased you p og am too apidly.

If you expe ience PAIN du ing o afte exe cise, you body is telling you something.

Stop exe cising and consult you docto .

What to Wear

Wea clothing that will not est ict you movement in any way while exe cising. Clothes should

be light enough to allow the body to cool. Excessive clothing that causes you to pe spi e mo e

than you no mally would while exe cising, gives you no advantage. The ext a weight you lose

is body fluid and will be eplaced with the next glass of wate you d ink. It is advisable to wea

a pai of gym o unning shoes o “sneake s”.

Breathing during Exercise

Do not hold you b eath while exe cising. B eathe no mally as much as possible. Remembe ,

b eathing involves the intake and dist ibution of oxygen, which feeds the wo king muscles.

Rest periods

Once you sta t you exe cise p og am, you should continue th ough to the end. Do not b eak

off halfway th ough and then esta t at the same place late on without going th ough the

wa m-up stage again.

The est pe iod equi ed between st ength t aining exe cises may va y f om pe son to pe son.

This will depend mostly on you level of fitness and the p og am you have chosen. Rest

between exe cises by all means, but do not allow this to exceed two minutes. Most people

manage with half minute to one minute est pe iods

18

STRETCHING

St etching should be included in both you wa m up and cool down, and should be pe fo med

afte 3-5 minutes of low intensity ae obic activity o callisthenic type exe cise. Movements

should be pe fo med slowly and smoothly, with no bouncing o je king. Move into the st etch

until slight tension, not pain, is felt in the muscle and hold fo 20-30 seconds. B eathing

should be slow, hythmical and unde cont ol, making su e neve to hold you b eath.

HEAD ROLLS

Rotate you head to the ight fo one

count, feeling the st etch up the left side of

you neck. Next otate you head back fo

one count, st etching you chin to the ceiling

and letting you mouth open. Rotate you

head to the left fo one count, and finally,

d op you head to you chest fo one count.

SHOULDER LIFTS

Lift you ight shoulde up towa d you ea

fo one count. Then lift you left shoulde up

fo one count as you lowe you ight

shoulde .

SIDE STRETCHES

Open you a ms to the side and continue

Lifting them until they a e ove you head.

Reach you ight a m as fa upwa d towa d

the ceiling as you can fo one count. Feel

the st etch up you ight side. Repeat this

action with you left a m.

QUADRICEPS STRETCH

With one hand against a wall fo balance,

each behind you and pull you ight foot up.

B ing you heel as close to you buttocks as

possible. Hold fo 15 counts and epeat with

left foot up.

19

INNER THIGH STRETCH

Sit with the soles of you feet togethe with

you knees pointing outwa d. Pull you feet

as close into you g oin as possible. Gently

push you knees towa ds the floo . Hold fo

15 counts.

TOE TOUCHES

Slowly bend fo wa d f om you waist, letting

you back and shoulde s elax as you st etch

towa d you toes. Reach down as fa as you

can and hold fo 15 counts.

HAMSTRING STRETCHES

Sit with you ight leg extended. Rest the

sole of you left foot against you ight inne

thigh. St etch towa d you toe as fa as

possible. Hold fo 15 counts. Relax and

then epeat with left leg extended.

CALF / ACHILLES STRETCH

Lean against a wall with you left leg in f ont

of the ight and you a ms fo wa d. Keep You

ight leg st aight and the left foot on the floo ,

then bend the left leg and lean fo wa d by

moving you hips towa d the wall. Hold, then

epeat on the othe side fo 15 counts.

Body Break 16116390-1 User manual

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