Fortis FSPLTPWRGM User manual

Table of Contents
IMPORTANT SAFETY INFORMATION......................................................................................2
Assembly...............................................................................................................................................3
Storage and Cleaning.......................................................................................................................3
E ercise Preparation........................................................................................................................4
The Glide Board.............................................................................................................................4
Tension Cords.................................................................................................................................4
Starting your Workout ...................................................................................................................5
Clothing and Hair .........................................................................................................................6
When is the best time to e ercise?.......................................................................................6
Stretches...............................................................................................................................................6
Triceps stretch ..............................................................................................................................6
Achilles and Calf stretch ...........................................................................................................6
Inner Thigh stretch ......................................................................................................................6
Quadriceps stretch ......................................................................................................................6
Upper Back stretch .....................................................................................................................6
Pilates Gym Workout ......................................................................................................................7
Arches................................................................................................................................................7
Arch Pulse .......................................................................................................................................7
Heel Press ......................................................................................................................................8
Heel Pulses ....................................................................................................................................8
Plies .................................................................................................................................................8
Arm Circles ...................................................................................................................................9
The Hundreds ..............................................................................................................................9
Sitting Plies ................................................................................................................................10
The Prance ..................................................................................................................................10
Pelvic Tilt ......................................................................................................................................11
Kneeling Stretch .......................................................................................................................11
Strengthening Workout ................................................................................................................12
Ab Crunch.......................................................................................................................................12
Ab Crunch with Arm Movement ..........................................................................................12
Seated Curl.....................................................................................................................................13
Triceps E tension .......................................................................................................................13
Triceps Press ................................................................................................................................14
Arm Pull Up ...................................................................................................................................14
Bench Press .................................................................................................................................15
Seated Row ................................................................................................................................15
Seated Upright Row ...............................................................................................................16
High Row Decline........................................................................................................................16
Lying Squat ...................................................................................................................................17
Lunge ..............................................................................................................................................17
Glute Kickback .............................................................................................................................18
Fitness Levels.....................................................................................................................................18
Progress Chart...................................................................................................................................19
1

IMPORTANT SAFETY INFORMATION
FAILURE TO FOLLOW WARNINGS ON BOTH THE EQUIPMENT AND IN THIS MANUAL WAY
RESULT IN SERIOUS IN URY OR EVEN DEATH TO YOU OR OTHERS.
KEEP OUT OF REACH OF CHILDREN. THIS EQUIPMENT IS NOT SUITABLE FOR USE BY
CHILDREN.
We recommend keeping the equipment in a room that can be locked. Make sure children are
aware of the dangers involved in touching the equipment.
Before you commence any exercise program it is important that you consult your physician to
assess your fitness level and the appropriateness of this equipment for you.
This is essential if you fall into any of the categories below:
•YOU ARE OVER 35 YEARS OF AGE
•ARE UNUSED TO PHYSICAL EXERCISE
•YOU ARE PREGNANT OR HAVE JUST HAD A BABY
•HAVE A PRE-EXSISTING CONDITION OR IMPAIRMENT
•ON ANY MEDICATION.
Disabled or handicapped persons should obtain approval from their physician before using this
equipment and should only use it under close supervision to ensure their safety.
Correctly implement your exercise program-Start out slowly and increase your workout
incrementally. Even if you have an established e ercise regime it is best practice to start with
beginner e ercise and slowly progress to the more advanced e ercises
Listen to signals from your body- Good pain Vs Bad Pain
A feeling of fatigue resulting from a workout is normal and is what we term acceptable”Good
Pain”. E ercise should never cause”Bad Pain”- strong pain or discomfort. If you e perience any
of the following symptoms during e ercise STOP IMMEDIATELY AND CONSULT YOUR DOCTOR.
•CHEST PAIN OR TIGHTNESS
•SHORTNESS OF BREATH
•IRREGULAR HEARTBEAT
•DIZZINESS
•NAUSEA
•UNUSUAL PAIN OR DISCOMFORT
•
Set up the Pilates Gym Machine on a flat, stable surface with at least 1 metre (appro 3.2 feet)
clearance in front and behind the unit from people, walls, furniture and other objects.
It is recommended that you place the equipment on thin gym mat to prevent slippage and
protect floor coverings.
Before each use check the unit for any signs of damage or loosening of parts. Do not use the
unit of it appears damaged or impaired in any way.
The Pilates Gym Machine should only be used in the intended way as described in this manual.
Do not modify or use attachments that are not recommended by the manufacturer.
Do not put hands, fingers, feet, toes or any objects on or near this equipment whilst it is in
operation. E ercise care when changing levels,folding or setting up the equipment not to pinch
hands or fingers.
2

Assembly
Remove all parts and the unit from any packaging and check for damage. Dispose of all plastic and foam
pieces carefully and keep out of reach of children as they could pose a risk of suffocation or choking.
Lift the Foot Rest Bar into the upright position and secure with knobs ensuring they
are fully inserted and tightened.
Place the Push up Bar assembly onto the Foot Rest Bar and secure with small pins
ensuring they are fully inserted and secured in place
Remove Large pins from Pulley Arm assemblies and lift the Pulley Arm assemblies
assemblies to an upright position. Replace the Large Pins ensuring they are fully in
inserted and secured in place.
Storage and Cleaning
Wipe down frame, glide board, footrest and handles with a soft, clean cloth after use.
Do not use harsh chemicals or abrasive substances.
Store your Pilates Gym Machine in a dry place away from children and high traffic areas
of the house. We recommend storage in a room,which can be locked. The unit can be
folded down for ease of storage.
1. Lower the Glide Board to its flat position.
2. Remove the Push Up Bar assembly by removing the small pins.
3. Remove the large pins from the Pulley Arm Assembly, lower the assembly down
and replace the pins.
4. Remove the knobs from the Foot Rest and lower it towards the Glide Board.
5. Replace the knobs.
6. Use the handle on the front of the unit to lift and wheel the unit.
7. It is recommended that you store the unit horizontally not in the vertical position.
Check pulleys, cables, bands and wheels regularly for signs of wear. If you notice any
fraying or wear DO NOT USE THE EQUIPMENT. Contact the Kogan customer support
team for more information.
3

Exercise Preparation
The Glide Board
You can easily set the intensity of your workout on the Pilates Gym Machine by adjusting the height of the
Glide board. There are several levels ranging from the beginners (flat) through to more intense inclines.
There are also eleven different Glide board positions that will allow you to set the resistance to match your
fitness level.
To raise the Glide board from the flat position to either of the two low incline positions.
1. Place one hand under the rear of the Glide Board(under the headrest base)
2. Slowly lift until the E tension Bar Assembly slides into the ne t notch on the bottom of the frame.
3. To increase the height,lift higher until the E tension Bar Assembly slides into the ne t notch.
4. Ensure that the E tension Bar Assembly is securely in place in the notches on either side of the
frame before you start to e ercise.
To increase the height of the Glide board even further for advanced users:
1. Ensure the E tension Bar Assembly is in the highest incline position.
2. Find the Height Adjustment knob on the adjustable bar underneath the Glide board.
3. Unscrew the Height Adjustment Knob and pull outward.
4. Holding the Knob in the outward position,raise the Glide Board until it reaches the required height
and release the Height Adjustment Knob into the nearest hole on the adjustable bar, After ensure
that the knob is securely in the hole,tighten the Height Adjustment Knob.
REMEMBER: With each of the Height Adjustment knob setting you have the option of moving the
E tension Bar Assembly to one of the lower settings to decrease the resistance slightly.
To lower the Glide Board from the higher incline position:
1. Grip the glide board firmly,unscrew the Height Adjustment Knob and pull out.
2. Lower the Glide Board until the Height Adjustment Knob is back level with the lowest hole on the
adjustable bar.
3. Release the Height Adjustment Knob and make sure it is firmly in place in the hole on the
adjustable bar. Screw Knob tightly back into place.
To Lower the Glide Board back into the flat position:
1. Lift the Glide Board until the E tension Bar Assembly is released.
2. Grasp the E tension Bar Assembly and place in the first notch, carefully lowering the Glide Board
until it is in the flat position. Ensure that the E tension Bar Assembly is firmly in the notches on
either side of the frame before re-commencing e ercise.
WARNING: NEVER ATTEMPT TO AD UST THE GLIDE BOARD WHILE ANYBODY IS SITTING OR LYING ON
IT. ALL AD USTMENTS MUST BE MADE WHILE KNEELING OR STANDING ON THE FLOOR NEXT TO THE
EQUIPMENT.
Tension Cords
There are 16 different combinations of Tension Cord adjustments to enable the user to tailor the resistance
to their individual fitness level. When combined with the 11 different Glide board adjustment levels, you can
set appro imately 175 different fitness combinations from easy setting to the more advanced resistance
levels.
The Tensions Cords are numbered and progressively increase resistance. Cords 1 and Cords 2 are lower
resistance levels and are found at each end of the row of tensions cords. Cords 3 and Cords 4 are found in
the middle of the row and are heavier resistance cords.
Adjusting the Tension Cords
CAUTION:When adjusting Tension Cords do not release the handle until the cord is secured in place.
Firmly grasp the handle of the required tension cord and pull it away from the Glide board lifting it slightly
to clear the Base frame Assembly. Lower the cord until the ridge on the handle sits behind the matching
notch on the Base Frame Assembly. Check that it is securely lodged before releasing the handle. To release
the Tension cord back to it’s home position,firmly hold the handle and lifting it slightly to clear the Base
Frame Assembly, slowly place it back into the corresponding hole in the Glide board. Ensure that it is
securely lodged before releasing the handle.
4

Hand and Foot Strap Assembly Attachments
Depending on the e ercise hand or foot straps can be attached to the Pulley Arm Assembly found on each
side of the headrest.
Attach the hand or feet straps by using the clips on the straps to connect them to the clip on the end of the
black Position Balls. Ensure that they are clipped securely in place before use.
To use the foot strap-wrap around the middle of the foot near the arch, then secure firmly with the
adjustable hook & loop strap. Ensure they are secured before commencing e ercise.
Headrest
The headrest has two positions-flat and raised .To move to the raised position, grip headrest and lift. Push
it towards the glide board until it slides into place. To return it to the flat position, lift the headrest and pull
it away from the glide board until it is in the flat position once again.
Starting your Workout
Now you know how the Pilates Gym Machine is adjusted and you have checked that it is ready to go with
no damages or obvious signs of wear, let’s quickly review some important safety information.
If you are over 35 and/or have not been exercising for a while, you should consult with your doctor
before using the Pilates Gym Machine or commencing any physical exercise.
You should also consult your doctor if you have any of the following conditions.
• High Blood Pressure
• High Cholesterol
• Pregnancy
• Heart problems
• Asthma
• Family history of any heart disease or stroke
• Arthritis
• Taking any medications
• Any pre-existing condition or ailment.
Remember to STOP IMMEDIATELY AND SEEK MEDICAL ADVICE if you experience any of the following
during exercise:-
•CHEST PAIN OR TIGHTNESS
•SHORTNESS OF BREATH
•IRREGULAR HEARTBEAT
•DIZZINESS
•NAUSEA
•UNUSUAL PAIN OR DISCOMFORT
Remember that e ercise alone is not enough. Establishing a healthy eating plan is an essential element of a
weight-loss or fitness program. Consult your doctor or a dietitian for assistance in developing your diet
plan.
To protect your body from injury and get the most benefit from e ercising your should incorporate the
following three elements into your e ercise program.
WARM UP- Always get your muscles warm and prepared for workout by doing 5-10 minutes of gentle
e ercise such as walking or marching on the spot and gentle muscle stretches.
MUSCLE TONING/CARDIO- Whether you use your Pilates Gym Machine or any other fitness equipment,
gradually increase the intensity over a period of time to increase your fitness level.
It is recommended that you do a cardio workout such as aerobics, running, walking or swimming for 30
minutes, 3 times a week. You can easily alternate cardio days and your Pilates Gym Machine workout to
achieve optimum results.
COOL DOWN- Gradually bring your body back to its resting state by 5-10 minutes of easy e ercise and
stretching.
Please note that stretching exercises should apply gentle pressure/resistance to the muscles and never
produce pain or strong discomfort.
5

Clothing and Hair
Always wear comfortable clothing, which allows freedom of movement.
The Pilates Gym Machine, workout can be done in bare feet or fle ible athletic shoes. Socks or stockings
are not recommended as they could cause feet to slip when using the foot rest or other foot accessories.
Do not wear rubber plastic clothing as this can result in elevated body temperature. Long hair should be
tied back and kept away from moving parts.
When is the best time to exercise?
It is recommended that you do not e ercise for two hours after eating or in e treme heat.
Digestion and heat both generate demands on your body and it is better not to over-load with strenuous
e ercise as well. Otherwise, it is completely up to your preferences and schedule.
Some people prefer to get an early start and do their workout to help them kick-start the day. Others like
to e ercise before their evening meal to help wind down from the day. The choice is yours! Remember to
choose a time when there is little chance of disturbance or or disruption, as this will help you maintain your
e ercise routine.
Stretches
Remember when doing stretches the movement should be smooth never bouncy or jerky
Do not push past the point of comfort. It should never be painful.
Triceps stretch
Stand with feet,shoulder width apart. Lift your right arm vertically and bend at the elbow
reaching down towards your opposite shoulder blade. With your left hand, gently apply
pressure to your elbow to increase the strength. Hold for 20-30 seconds.
Repeat with left arm.
Achilles and Calf stretch
Stand appro imately one arm length away from wall with your feet hip-width apart. Keeping
your feet facing forward, move one foot close to the wall and e tend the other leg behind
you. Brace your hands on the wall, and keeping the heel of the e tended foot on the ground
and the back leg straight, gently lean forward bending the forward knee slightly until you
feel a stretch in your calf muscles.
Hold for 20-30 seconds then repeat for opposite leg.
Inner Thigh stretch
Sit on the floor and bend your legs until the soles of your feet are touching. Place your
elbows on your knees, lean forward from the waist and apply gentle pressure to the inside
of your knees until your feel a stretch in your inner thigh muscles.
Hold for 20-30 seconds then release.
Quadriceps stretch
Use a wall, chair or stable object and one hand for support and balance, bend the opposite
knee and lift heel towards buttocks. Reach back and clasp ankle or top of the foot and lift
foot until a gentle stretch is felt.
Hold for 20-30 seconds and release. Repeat with opposite leg.
Upper Back stretch
Stand with feet appro imately shoulder width apart, knees slightly bent. Interlock fingers and
push your hands out in front of you as far as you comfortably can. You should feel a stretch
between your shoulder blades.
Hold for 20-30 seconds and release.
These are just a few basic stretching e ercises. More stretching e ercises can be advised by consulting with
a health/fitness e pert.
6

Pilates Gym Workout
On the following pages we detail Pilates e ercises which are designed to strengthen and tone your lower
back, legs, arms, hips, thighs and abdominal muscles. Each e ercise has recommendations for both
beginner and advanced fitness level adjustments of the Pilates Gym.
These are suggested guides only. Your fitness level should dictate your choice of resistance. Remember to
listen to your body. E ercise should be challenging but never painful. Correct technique is important to
achieve good results.
Caution: When using the headrest, carefully lower head between the two pully arm assemblies. Ensure
hair is tied back and kept clear of all moving parts.
Arches
Works the hips, thighs and calves
Adjustment Beginner Advanced
Glide board incline position A B or C
Tension Cords 1 and/or 2 1, 2, 3 and 4
Technique: Lie with your back on the Glide Board and head on Headrest, arms by your sides. Place your
feet with arches resting against the Footrest Bar, legs together and toes pointing up. Push with your feet
against the Footrest Bar and e tend your knees and hips until legs are straight-taking care not to lock your
knees. Tighten your buttocks and thighs as you perform the movement.
Pause at the end of the movement and then slowly return to the start position.
Repetitions: 12-20 (or until tired)
Arch Pulse
Works hips, thighs and calves
Adjustment Beginner Advanced
Glide board incline position A B or C
Tension Cords 1 and/or 2 1, 2, 3 and 4
Technique: Lie on Glide Board as for Arches. Keeping your legs together, press back until knees are bent
appro . 90 degrees. Hold this position; tighten buttocks and thighs and press back and forth in small
pulsing movements.
Repetitions: 12-20 (or until tired), then slowly return to starting position.
7

Heel Press
Works hips, thighs and lower legs
Adjustment Beginner Advanced
Glide board incline position A B or C
Tension Cords 1 and/or 2 1, 2, 3 and 4
Technique: Lie on Glide Board with head on headrest and heels against the Footrest Bar.
Keeping your legs together and toes pointing upward slowly e tend your legs until they are straight - Do
not lock your knees. Tighten your thighs & buttocks as you perform the movement. Pause at the end of the
movement and then slowly return to the start position.
Repetitions: 12-20 (or until tired).
Heel Pulses
Works hips, thighs and lower legs
Adjustment Beginner Advanced
Glide board incline position A B or C
Tension Cords 1 and/or 2 1, 2, 3 and 4
Technique: Position yourself on Glide Board as in Heels e ercise. Push back slightly until knees are bent
appro 90 degrees. Tightening thighs & buttocks, press back and forth in small pulsing movements.
Repetitions: 12-20 (or until tired), then slowly return to the starting position.
Plies
Works hips, front, back, inner thighs and calves
Adjustment Beginner Advanced
Glide board incline position A B or C
Tension Cords 1 and/or 2 1, 2, 3 and 4
Technique: Lie on Glide board with head on headrest, arms by your sides. With knees bent, place the balls
of your feet on the Footrest bar, toes curled over the top and heels together so that your feet form a “V”.
Squeezing your inner thighs together, push against footrest, straightening your knees. Pause at the end of
the movement and slowly return to the resting position.
Repetitions: 12-20 (or until tired).
8

Arm Circles
Attach hand straps for this e ercise - works arms, shoulders, upper back and abs
Adjustment Beginner Advanced
Glide board incline position A A
Tension Cords No cords or 1 1, 2 and/or 3
Technique: Lie on the Glide Board with head on the headrest and feet on the footrest. Grasp the hand
straps with palms facing towards the footrest and raise arms straight up above the shoulders. Make large
circle with your arms by moving them down to your sides, away from your body and back to the starting
position. Try and keep the glide board still while you are performing this e ercise by not pressing with legs
& feet against footrest.
Repetitions: 5 circles in one direction, then 5 in the other direction. 2-3 sets (or until tired).
The Hundreds
Attach hand straps for this e ercise - works arms and abs
Adjustment Beginner Advanced
Glide board incline position A A
Tension Cords 1 and/or 2 1, 2, 3 and/or 4
Technique: Lie on the Glide Board with head on headrest and feet on footrest, legs together, toes pointing
upward. Grasp the hand straps with palms forward. E hale at the same time pressing arms down by yours
sides until they are parallel to the Glide Board, while lifting your head & shoulders off the Glide Board in a
“crunch” motion. The Glide board will move back and feet will lift of the footrest. Hold the position and
slowly straighten out legs. Hold for a count of five inhales & e hales. Then slowly reverse the movements
back to the start position by raising your arms, lowering head & shoulders and bringing feet back to rest on
footrest.
Repetitions: 10 sets (or until tired).
9