Body Sculpture BSB-580 User manual

BSB-580
AEROBIC
STEPPER PLUS

I IN ND DE EX X
Important Safety Information
…………………
1
Assembly instructions
……………………….
2
Exercise Guide
…………………………………………
3
WARM UP
.…...……………………………………
3
STEP
………….………………………………
4
STRETCH
…..…………………………….………
5
TONE
……..………………………….………
6
Exercise Instruction
…………………………………
7

1
I
Im mp po or rt ta an nt t S Sa af fe et ty y I In nf fo or rm ma at ti io on n
Safety always comes first. Please keep the following points in mind at all times. Please read and
follow this instructional guide completely before using your AEROBIC STEPPER. Keep this guide in
a safe place and make sure everyone who uses the AEROBIC STEPPER also reads this guide. Have
a safe and enjoyable workout.
1. It is important to read this entire manual before assembling and using the equipment.
Safe and effective use can only be achieved if the equipment is assembled, maintained and used
properly. It is your responsibility to ensure that all users of the equipment are informed of all warnings
and precautions.
2. Before starting any exercise program you should consult your doctor to determine if you have any
medical or physical conditions that could put your health and safety at risk, or prevent you from
using the equipment properly. Your doctor's advice is essential if you are taking medication that
affects your heart rate, blood pressure or cholesterol level.
3. Be aware of your body's signals. Incorrect or excessive exercise can damage your health. Stop
exercising if you experience any of the following symptoms: pain, tightness in your chest, irregular
heartbeat, extreme shortness of breath, lightheadedness, dizziness or feelings of nausea. If you do
experience any of these conditions you should consult your doctor before continuing with your
exercise program.
4.Keep children and pets away from the equipment. The equipment is designed for adult use only.
5. Use the equipment on a solid, flat level surface with a protective cover for your floor or carpet. To
ensure safety, the equipment should have at least 0.5 metres of free space all around it.
6. Before using the equipment check that the nuts and bolts are securely tightened.
7. The safety of the equipment can only be maintained if it is regularly examined for damage and/or
wear and tear.
8. Always use the equipment as indicated. If you find any defective components while assembling or
checking the equipment, or if you hear any unusual noises coming from the equipment during use,
stop immediately. Do not use the equipment until the problem has been rectified.
9. Wear proper clothing for exercise and it is recommended that the AB RIDER be used with enclosed
footwear.
10. Always follow the correct exercising procedure as outlined in this guide when using the AB RIDER.
11. Ensure that you sit high on the AB RIDER with your feet on either side of the unit. Place one foot at a
time in the unit before securing your final exercise position.
12. Begin slowly and get used to the unique movement of the AB RIDER prior to starting your routine.
13. The equipment is not suitable for therapeutic use.
14. Care must be taken when lifting or moving the equipment so as not to injure your back. Always use
proper lifting techniques and/or seek assistance if necessary.
15. If you experience any problems or require assistance, please contact our customer service at 01274
693888. This is only available for UK residents.
W
WA AR RN NI IN NG G
Before starting any exercise or conditioning program, you should consult with your personal
physician to see if you require a complete physical exam. This is especially important if you are
over the age of 35, have never exercised before, are pregnant, or suffer from any illness. Please
read and follow the safety instructions.

2
S
SA AF FE ET TY Y
A
Al ll l y yo ou u n ne ee ed d f fo or r a a c co om mp pl le et te e w wo or rk ko ou ut t
Aerobic-Step is the only exercise equipment you will ever need. It will not only give you an ideal cardiovascular
workout-strengthening legs and working heart and lungs it will also allow you to work the upper body
independently, or at the same time, as performing step exercises.
Aerobic-Step is extremely versatile. As you work through this exercise program you will cover the three
dimensions of Aerobic-Step training-stepping, stepping and toning together and pure toning. The intensity of your
workout can be tailored to your own requirements. It can be gentle or very demanding. There really is no limit to
what you can achieve with Aerobic-Step
The two height adjusters are easy to adjust and can increase the height of Aerobic-Step by 4 inches.
A
As ss se em mb bl ly y i in ns st tr ru uc ct ti io on ns s
C
Ca ar rd di io ov va as sc cu ul la ar r/ /A Ae er ro ob bi ic c W Wo or rk ko ou ut t
When you use the Aerobic-Step for your step workout, you should work at a comfortable yet challenging level.
You should be breathless but not gasping. When using the exertion scale you should not work above level 8. If
you are a beginner, try exercising 3-4 minutes at first and increase gradually. As your fitness level improves you
will be able to spend longer on this section. When coming to the end of your selected time, reduce the level
gradually and spend 3-4 minutes moving off the Aerobic-Step to cool down, using marching/walking as described
in the warm up. You should also repeat the stretches, which will help prevent stiffness and muscle soreness.
When using the Aerobic-Step as a step you must ensure that whole foot strikes the Aerobic-Step evenly. Stand
slightly away from the Aerobic-step, not too far that you have to lunge and not too close that you may catch your
foot as you step up. Lean into the Aerobic-Step and push away from the back foot. Don’t stick your bottom out,
make a diagonal line from floor to ceiling.
Your Aerobic-Step consists of two parts:
1. Aerobic-Step
2. 4 pcs of height adjustment blocks
Always step off the back
of the Aerobic step and
never the front.
Select the appropriate height:
base height or the increased
height if, when using the
increased height you become
overtired, you must reduce the
height.

3
E
Ex xe er rc ci is se e G Gu ui id de e
W
WA AR RM M U UP P
Before starting your workout with Aerobic-Step you should first warm-up thoroughly to prepare your
body for the exercises to follow.
Begin by walking then marching on the spot This should be increased to include knee lifts, heel raises
and some shoulder and spine mobility. You should spend at least 3-4 minutes on this section.
M Ma ar rc ch hi in ng g K Kn ne ee e L Li if ft ts s H He ee el l R Ra ai is se es s
C Ca al lf f B Ba ac ck k o of f L Le eg g
S Si id de e B Be en nd ds s A Ar rm m C Ci ir rc cl le es s F Fr ro on nt t T Th hi ig gh h
(
(S Sp pi in ne e M Mo ob bi il li it ty y) ) ( (S Sh ho ou ul ld de er r M Mo ob bi il li it ty y) ) ( (Q Qu ua ad dr ra ac ce ep ps s) )
E
Ex xe er rt ti io on n S Sc ca al le e
Level 1. No effort.
Level 2. Slight effort required.
Level 3. Effort required.
Level 4. Rate of breathing increased-very com-fortable level.
Level 5. Slightly breathless more effort required.
Level 6. Breathless but com-fortable work level. able to speak clearly.
Level 7. More breathless but still comfortable. Able to speak clearly.
Level 8. More breathless and more effort required. Less able to speak clearly.
Level 9. More breathless unable to speak clearly, feeling tired.
Level 10. Fatigued and tired, gasping.
It is also important to stretch the
major muscle groups, which are
to be challenged. These stretches
are static and should be held for
6~8 seconds.
Step back with one foot
press the heel to the
floor. Both toes must face
forward.
Carrying on from the calf stretch, transfer
weight to back leg and bend the knee.
Keeping front leg straight tilt forward from
the hips.
When you feel ready, move
on to your selected exercise
programmer. You may find
this exertion scale useful for
monitoring the intensity of
your workout.
Standing on one leg, bend the
other knee and hold onto the
foot.
Press the hips forward. You
may need to use a chair or the
wall for balance.
WARM UP
(
(H Ha am ms st tr ri in ng g) )
Stand with your feet
apart, and arm
stretched in a
upwards direction
then bringing your
arm forward in a
circular motion rotate
360 degrees to return
to the starting
position.

4
S
ST TE EP P
Basic Step
This is the basic step movement. it takes four counts to complete. The same leg leads up and down from Aerobic-
step. you should not spend more than one minute leading with the same leg.
V Step
This is a variation of the basic step. Feet are wide apart on top and together when off (behind) Aerobic-Step.
Turning Step-Alternate
Step onto the Aerobic-Step from the left and then step of from the right to increase intensity.
1. Step up Right Foot
2. Step up Left Foot
3. Step down Right Foot
4. Step down Left Foot
Arm patterns may be added to
increase intensity. Keep them
logical and balance the pattern
either side of the body. Both arms
working too much to one side will
affect balance and posture.
1. Step up right foot take both
arms OUT
2. Step up left foot take both
arms UP
3. Step up down right foot lower
both arms.
4. Step down left foot bringing
both arms to side.
1. Step up right foot to
right side.
2. Step up left foot to left
side.
3. Step down right foot.
4. Step down right foot
bringing feet together.
This takes four counts. The
tap may be used to change
the leading leg. Arm patterns
may also be added to increase
intensity.
1. Step up right foot, lift right
arm and hold.
2. Step up left foot, lift left
arm and hold.
3. Step down right foot,
lower right arm and hold.
4. Step down left foot, lower
left arm.
"ep up right foot,
lifl right arm and
hold.
"tep up lefl foot,
lifl lefl arm and
hold ~
~Step down right
foot, lower right
arm and hole
"Step down lefl
foot, lower lefl
arm.
I
Turning Step-
Alternate This
movement
travels from
behind Aerobic-
Step added to
increase
intensitv.
1. Face diagonally to left hand
corner. Step up with right
leg turning to face forward.
2. Step up left foot; feet apart
facing forward.
3. Step down right foot,
turning to face diagonally to
the right corner.
4. Tap left foot on floor with
out transferring body
weight, ready to repeat
the step on the left
leg.
Arms may be added to
increase intensity.
1. Step up right leg; lift
both elbows outward
hands to chest.
2. Step up left leg; feet
apart take both arms
out.
3. Step down right leg,
hands back to chest.
4. Tap left foot down and
lower arms, ready to
repeat the pattern on
the left leg.
STEP

5
S
ST TR RE ET TC CH H
After a workout you should stretch the muscles you have been working. This helps prevent stiffness and should be
included as part of a cool down as described in the cardiovascular section. These are static stretches and are held for
8-10 seconds.
S Sh ho ou ul ld de er rs s U Up pp pe er r B Ba ac ck k
U Up pp pe er r B Ba ac ck k B Ba ac ck k o of f A Ar rm m a an nd d S Sh ho ou ul ld de er r
W Wa ai is st t I In nn ne er r T Th hi ig gh h
O Ou ut te er r T Th hi ig gh h B Bu ut tt to oc ck ks s
1. Sit on Aerobic-Step, keep back straight and
lift both shoulders up towards ears.
2. Relax and press both shoulders
downwards and hold.
Sit on the Aerobic-Step, reach forward and
clasp your hands together try to separate
your shoulder blades and hold.
Sit on Aerobic-step and keep back straight.
Overlap hands behind the back and raise
the arms slowly. Hold.
Sit on Aerobic-step. Keep back straight
Take one arm across the body and
support it with opposite hand above the
elbow. Ease the arm further and hold.
(Trapezius and Rhomboids)
(Deltoids)
(Triceps and Posterior Deltoid)
(Triceps and Posterior Deltoid)
Sit on Aerobic-Step, Keep body upright, lean
over to one side and reach up with opposite
arm.
opposite arm. I
Sit on the floor with back straight. Bring soles of
the feet together and using hands ease the knees
out and downwards as far as is comfortable. Hold.
leg across and i,/ld.
Lie on your back on the floor.
Bring the knees to your chest and
hold.
Sit on the floor.
Extend right leg bend left leg over the right leg.
Using opposite arm ease the leg across and
hold.
leg across and i,/ld.
(Obliques)
(Abductor)
(
(A Ab bd du uc ct to or rs s) )
(
(G Gl lu ut te eu ul ls s) )
STRETCH
Sit on the Aerobic Step with your
hands behind your back with hands
clasped.
Sit on the Aerobic Step with one
arm across your body the other
bent and holding the outstretched
arm at the elbow. Repeat on the
other arm.
Sit on the Aerobic step
with your right hand
resting on the step for
balance, then lift the left
arm into the air and tilt the
body from the waist
towards the right, hold
and then repeat with the
other arm.
Sit on the floor with your
legs bent at the knees and
the soles of your feet
together.
To ensure that you keep
you’re the soles of your
feet together we would
suggest that you hold your
ankles.
Sit on the floor with your left arm
behind you for balance, and your
right leg flat against the floor. Bend
your left leg at the knee and place it
over your outstretched right leg
ensuring that your foot is flat to the
floor. Repeat this exercise with your
left leg outstretched and right left
crossed over.
Lie on the floor with your back
flat, knees bent and together,
slowly bring the knees in
towards your chest and hold
your thighs with your hands.

6
T
TO ON NE E
Isolated Muscular strength and endurance
In this section we are working isolated muscle groups without aiming to challenge the cardiovascular system, To improve
muscular endurance it is necessary to work at a comfortable and sub maximal level, and to repeat each set of exercises For
example if the most you could do was 10-11 repetitions, a good level would be 7-8, this would be one set of 7-8 repetitions.
Each set should be repeated 2-3 times, with a rest period in between. During this rest period you could work a different muscle
group i.e., alternate upper and lower body. This enables the body to recover even though we are working all the time.
For endurance work select a lighter resistance i.e., the black or yellow ropes. If you are aiming to improve muscular strength,
select a stronger resistance-red-or connect 2or 3 together. You should be able to complete a maximum of 6 repetitions in one
go i.e., one set of 6 repetitions.
If you are a beginner to exercise, the adaptation option illustrates slightly easier versions of the same exercise. You should
always work at a comfortable level.
If you experience any pain or burning sensation you should rest.
O Ou ut te er r T Th hi ig gh h A Ad da ap pt ta at ti io on n
I In nn ne er r T Th hi ig gh h
A Ad da ap pt ta at ti io on n F Fr ro on nt t T Th hi ig gh h
(
(A Ab bd du uc ct to or r) )
(
(G Gl lu ut te eu ul ls s) )
L
Li ie e o on n y yo ou ur r s si id de e, , o on n t th he e A Ae er ro ob bi ic c- -
S
St te ep p. . S Su up pp po or rt t y yo ou ur rs se el lf f w wi it th h y yo ou ur r
f
fo or re ea ar rm m a an nd d o op pp po os si it te e h ha an nd d s sl li ig gh ht tl ly y
b
be en nt t u un nd de er rn ne ea at th h l le eg g. . F Fu ul ll ly y e ex xt te en nd d
u
up pp pe er r l le eg g. . W Wh hi il le e k ke ee ep pi in ng g t th he e b bo od dy y i in n
a
a s st tr ra ai ig gh ht t l li in ne e, , l li if ft t a an nd d l lo ow we er r t th he e
u
up pp pe er r l le eg g. .
Lie further down Aerobic-step lift and
lower upper leg.
(
(A Ab bd du uc ct to or r) )
L
Li ie e o on n y yo ou ur r s si id de e, , o on n t th he e A Ae er ro ob bi ic c- -S St te ep p. .
S
Su up pp po or rt t y yo ou ur rs se el lf f w wi it th h y yo ou ur r f fo or re ea ar rm ms s a an nd d
o
op pp po os si it te e h ha an nd d B Be en nd d u up pp pe er r l le eg g a an nd d
p
pl la ac ce e f fo oo ot t o on n A Ae er ro ob bi ic c- -S St te ep p b be eh hi in nd d l lo ow we er r
l
le eg g. .
While keeping the body in a straight
line, lift and lower the lower leg. Keep
hips facing forward.
L
Li ie e f fu ur rt th he er r d do ow wn n A Ae er ro ob bi ic c- -S St te ep p. .
B
Be en nd d l lo ow we er r l le eg g. . L Li if ft t a an nd d l lo ow we er r. .
S
Si it t o on n A Ae er ro ob bi ic c- -s st te ep p f fa ac ci in ng g n na ar rr ro ow w
e
en nd d. . S Su up pp po or rt t y yo ou ur r h ha an nd ds s b be eh hi in nd d y yo ou ur r
b
ba ac ck k, , b be en nd d r ri ig gh ht t l le eg g, , e ex xt te en nd d l le ef ft t l le eg g. .
(
(Q Qu ua ad dr ra ac ce ep ps s) )
TONE

7
A Ad da ap pt ta at ti io on n B Bu ut tt to oc ck ks s
A Ad da ap pt ta at ti io on n T Tu um mm my y
A Ad da ap pt ta at ti io on n
E
EX XE ER RC CI IS SE E I IN NS ST TR RU UC CT TI IO ON NS S
Using your AEROBIC STEPPER PLUS will provide you with several benefits. It will improve your physical fitness, tone your
muscles and, in conjunction with a calorie-controlled diet, help you lose weight.
1.The Warm-Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also reduce the risk of cramp
and muscle injury. It is advisable to do a few stretching exercises as shown below. Each stretch should be held for
approximately 30 seconds. Do not force or jerk your muscles into a stretch - if it hurts, STOP.
2.The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will become more flexible. Work at your
own pace and be sure to maintain a steady tempo throughout. The rate of work should be sufficient to raise your heartbeat into
the target zone shown on the graph below.
SIDE BENDS OUTER THIGH STRETCHES
INNER THIGH
STRETCHES
FORWARD
BENDS
CALF/ACHILLES STRETCHES
(Gluteus and Hamstring)
Lie back and support yourself on the
elbows, place the strap closer to the
knee.
Lie on your front on Aerobic-
step.
Lift and lower leg, keeping hips
pressed into Aerobic-Step.
L
Li ie e f fu ur rt th he er r d do ow wn n A Ae er ro ob bi ic c- -S St te ep p. .
Lie on your back with knees bent.
Press your spine into the Aerobic-
Step and tilt the pelvis by squeezing
the buttocks. Hold the handle in both
hands behind the head.
Lift and lower upper body off the Aerobic-
Step. Do not pull the chin into the chest.
Hold your head in one hand and slide
the other hand up the thigh as you lift.
(Abdominals)
TONE

8
E EX XE ER RC CI IS SE E N NO OT TE ES S
U
Us se e t th hi is s s sp pa ac ce e t to o r re ec co or rd d y yo ou ur r o ow wn n e ex xe er rc ci is se e r ro ou ut ti in ne e r re es su ul lt ts s

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