Freespirit C249 30146 0 User manual

OWNER’S MANUAL
MODEL NO.
C249 30146 0
zAssembly
zOperation
zTrouble –Shooting
zAdjustments
zMaintenance
zParts
zWarranty
CAUTION:
You must read and
understand this owner’s
manual before o
p
eration
RETAIN FOR
FUTURE REFERENCE
MAG. FLYWHEEL CYCLE

2
MANUFACTURE’S ONE-YEAR LIMITED WARRANTY
Your FREE SPIRIT cycle is warranted for one year from the date of purchase against
defects in material and workmanship, when used for the purpose intended, under
normal conditions, and provide it receives proper care. Any part found defective will
be sent at no cost when returned in accordance with the terms of this warranty.
This warranty is not transferable and is extended only to the original owner.
The warranty shall not apply to exercise cycles which are (1) used for commercial or
other income producing purposes, or (2) subject to misuse, neglect, accident or
unauthorized repairs and alterations.
This warranty provided herein is in lieu of all other express warranties. Any implied
warranties, including any implied warranties of merchantability or fitness for particular
purpose, are limited in duration to the first 12 months from the date of purchase. All
other obligations or liabilities, including liability for consequential damages, are
hereby excluded.
REPAIR PARTS AND SERVICE
In order to obtain replacement parts as provided by this warranty, contact your
nearest Sears Canada Inc. store, Sears service center or the manufacturer
Maurice Pincoffs Canada at 1-888-707-1880.
Always include the following information when ordering parts
zModel Number
zName of Each Part
zPart Number of Each Part
TABLE OF CONTENTS
WARRANTY 2PARTSLIST 14-15
SAFETY PRECAUTIONS 3 DIAGRAM 16
PRE-ASSEMBLY CHECK LIST 4 TROUBLE SHOOTING GUIDE 17
PARTS BAG PACKING LIST 5 TRAINING GUIDELINES 18-20
ASSEMBLY 6-10 STRETCHING EXERCISE 21-22
MONITOR 11-13

3
SAFETY PRECAUTIONS
Thank you for purchasing our product. Even though we go to great efforts to ensure the quality
of each product we produce, occasional errors and /or omissions do occur. In any event should
you find this product to has either a defective or a missing part please contact us for a
replacement.
This product has been designed for home use only. Product liability and guarantee conditions
will not be applicable to products being subjected to professional use or products being used
in a gym center.
This exercise equipment was designed and built for optimum safety. However, certain
precautions apply whenever you operate a piece of exercise equipment. Be sure to read the
entire manual before assembly and operation of this machine. Also, please note the following
safety precautions:
1. Read the OWNER’S OPERATING MANUAL and all accompanying literature and
follow it carefully before using your cycle.
2. If dizziness, nausea, chest pains, or any other abnormal symptoms are experienced
while using this equipment, STOP the workout at once. CONSULT A PHYSICIAN
IMMEDIATELY.
3. Inspect your exercise equipment prior to exercising to ensure that all nuts and bolts
are fully tightened before each use.
4. The cycle must be regularly checked for signs of wear and damage. Any part found
defective, the part must be replaced with new spare part from the manufacturer.
5. Fitness equipment must always be installed on a flat surface, do not place the unit
on a loose rug or uneven surface. This will help prevent the unit from moving while
it is being used, which could possibly scratch or damage the surface of your floor.
6. No changes must be made which might compromise the safety of the equipment.
7. It is recommended to have a minimum of 1’ safe clearance around the exercise
equipment while in use.
8. Keep children and pets away from this equipment at all times while exercising.
9. Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes
afterward. This allows your heart rate to gradually increase and decrease and will
help prevent you from straining muscles.
10. Never hold your breath while exercising. Breathing should remain at a normal rate
in conjunction with the level of exercise being performed
11. Always wear suitable clothing and footwear while exercising. Do not wear loose
fitting clothing that could become entangled with the moving parts of your cycle.
12. Care must be taken when lifting or moving the equipment, so as not to injure your
back. Always use proper lifting techniques.
13. User 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 PERSON WITH PRE-EXISTING HEALTH PROBLEMS. READ ALL
INSTRUCTIONS BEFORE USING ANY FITNESS EQUIPMENT. WE ASSUME NO
RESPONSIBILITY FOR PERSONAL INJURY OR PROPERTY DAMAGE SUSTAINS BY
OR THROUGH THE USE OF THIS PRODUCT.

4
PRE-ASSEMBLY CHECK LIST
PART DESCRIPTION Q’TY PART DESCRIPTION Q’TY
62 Main frame 1 29 Seat 1
22/20 Front stabilizer w/
transportation Wheels 1 14/45 Rear stabilizer w/ leveling caps 1
2 Handlebar w/pulse 1 15/9/11
Handlebar post
w/extension sensor wire,
motor cable 1
32 Seat post 1 10 Seat post decoration
cover 1
7 Monitor 1 Instruction Manual 1
18 Front post decoration cover 1 Inner box 1

5
PARTS BAG PACKING LIST
PART DESCRIPTION Q’TY SKETCH
13R/L Pedal (R/L) 1P
21 Carriage bolt M8*75mm 4 13R/L 21
27 Spring washer 4
28 Curve washer 4 27 28
34 Seat post adjustment knob 1
36R/L Pedal strap (R/L) 1P 34 36R/L
63 Cap nut M8 4
65 Wing nut 1 63 65
66 Sleeve 13*8*12.5mm 1
71 Clamp decoration cover 1 66 71
67 Allen wrench 1
68 Universal wrench 1 67 68
NOTE:
1. Above described parts is the hardware needed to assemble this machine.
Before you start to assemble, please check to ensure all parts are included
for assembly.
2. All other parts described on page 14-15..

6
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.
STEP 1. ATTACH THE STABILIZERS
Attach the front stabilizer (22) with 2 transportation wheels (20) to the frame (60).
Secure using 2 carriage bolts (21), 2 curved washers (28), 2 spring washers (27)
and 2 cap nuts (63).
Attach the rear stabilizer (14) with 2 leveling caps (45) to the frame (1). Secure
Using 2 carriage bolts (21), 2 curved washers (28), 2 spring washers (27) and 2
cap nuts (63).
NOTE: Make sure the bolts are fastened securely to avoid injuries. If the unit is
wobbly, please use the leveling caps (45) of the rear stabilizer to level the unit.

7
STEP 2. ATTACHING THE SEAT, BELLOW AND SEAT POST
Attach seat post decoration cover (10) on main frame (62).
Attach the seat (29) to the triangle bracket of the seat slide (64), align the 3
holes of bracket and fix with 3 washers (30) and 3 nylon nuts (31).
Insert the seat post (32) to seat post mounting tube of main frame (62)and
secure in position with the seat post adjust knob (34).

8
STEP 3. ATTACH THE FRONT POST
Remove the pre-assembled 4 allen head bolts (26), 4 curve washers (28) and
4 spring washers (27) from front post (15).
Slide decoration cover (18) which is from end of front post into the front post (15).
Connect the plug of sensor wire (25) to the socket of extension sensor wire
(9).
Connect the plug of motor cable (24) to the socket of the extension motor
cable (11).
Insert the front post (15) to front post mounting tube of main frame (62) and
secure using 4 allen head bolts (26), 4 spring washers (27) and 4 curve
washers (28).
After assembly finished, please pull down the decoration cover (18) to end of
front post (15).

9
STEP 4. ATTACHING THE HANDLEBAR
Attach the handlebar (2) with hand
pulses (5) to welded clamp of front
post (15) and secure with clamp,
sleeve (66), clamp cover (71) and
wing nut (65).
STEP 5. ATTACH THE MONITOR
Connect the plug of extension
sensor wire (9) to the socket of top
section sensor wire which comes from
monitor (7).
Connect the plug of extension motor
cable (10) to the socket of top section
motor wire which comes from monitor
(7).
Insert the monitor (7) to top monitor
bracket of front post (15).
Insert the plug of hand pulse wire (6)
to the jack of the monitor (7).

10
STEP 6. ATTACH THE PEDAL
Attach the pedal straps (36R/36L) to the pedals (13R/13L).
NOTE: The end of the pedal strap with 4 adjustable holes must be set outwards
Attach the right and left pedals (13R/13L) to the crank arms (61)
The pedals (13R / 13L) and crank arms (61) are marked with “R” & “L”
(right / left). Attach each pedal (13R / 13L) to the matching crank arm (61).
NOTE: The right pedal “R” should be threaded on clockwise. The left pedal “L”
should be threaded on counter-clockwise.
YOUR UNIT IS NOW FULLYASSEMBLED.

11
MONITOR OPERATION INSTRUCTIONS
MAIN LCD DISPLAY AREA:
1. The LCD display TIME, SPEED, DISTANCE, CALORIES, PROGRAM, and PULSE .
2. Use the MODE, SET UP and DOWN buttons to select a program and to set a desired value on
the LCD.
LCD FEATURES:
SCAN: Automatically scans each function of TIME,SPEED,DISTANCE,CALORIE,
PROGRAM, and PULSE in sequence with change every 5 seconds.
NOTE: If you do not want to use the SCAN function, press the MODE button to
select one of the other functions.
TIME: Displays the time, from 1 sec up to 99:59 minutes.
SPEED: Displays the current speed, from zero to 999.9 Kilometer / Hr.
DISTANCE: Displays the distance, from zero to 99.99 miles.
NOTE: The LCD will display an image of a bike. This bike will travel around the
window in a clockwise direction to track the distance the user has traveled. One lap
is 0.2 miles.
CALORIE: Displays the calorie consumption, from zero to 9999 cal.
The calorie readout is an estimate for an average user. It should be used only as a
comparison between workouts on this unit.
PROGRAM: Displays programs for selection during setup, from P0 to P6. Displays the load
level during exercise from L1 to L8.
PULSE: Displays the pulse rate, from 40 to 240 beats per minute.
NOTE: You must place both of your hands on the Pulse Sensors on the
handlebar to input the pulse signal. If you do not place your hands correctly and 8
seconds passes without a pulse input, the computer will turn off the pulse circuit.
This is a power saving measure and you can press MODE button to restart the
pulse function.

12
COMPUTET INSTRUCTIONS
LOAD INDICATOR
Displays the load level of current program. The load is preset by the program that you selected.
PROGRAM DESCRIPTIONS
This computer contains of 7 different programs, P0 to P6. You can preset the program time and
the computer will divide the time into 10 intervals. If you do not set the program time in advance,
the computer will use the preset value of 20 minuets to cycle run the program profile. The load
level of each: “TIME Interval” will be shown in the LOAN INDICATOR on the computer. The load
level is based in the preset program, P1 to P6, and it will change automatically at the appropriate
time based on your preset program time.
PROGRAM 0: P0 is a manual program allowing the user to
have full manual control of the workload. Use the UP button to
increase the load. Use the DOWN button to decrease the load.
PROGRAM 1to 6: P1 to P6 are preset automatic programs. The present load level of the selected
program will be shown in the LOAN INDICATOR on the Computer. Use the UP
button to increase the load level of the present step in the program. Use the DOWN
button to decrease the load level of the present step in the program.
4
26810
2
4
6
8(P0) MANUAL
2
24
(P4) HILL
6
4
8
6810
(P1) FAT BURN
2
4
24
6
8
610
8
10
10
10
10
(P5) MOUNTAIN
2
2
8
6
4
468
(P2) MAX.FAT BURN
2
4
2
6
8
6
48
(P6) PLATEAU
2
2
6
4
8
468
(P3) AEROBIC
2
2
4
6
8
6
48
LEVEL DOWN LEVEL UP
LOAD INDICATOR

13
COMPUTER OPERATION
STEP 1: POWER ON
Pedaling or press the MODE button.
STEP 2: SET THE PROGRAM
Stop pedaling for 4 seconds. Press the SET button and the display will flash one of the
following 7 program, P0, P1, P2, P3, P4, P5, or P6. Press the UP or DOWN button to
select a program. Press the SET button when the desired program number appears.
You are now ready to set the program time.
STEP 3: SEE THE PROGRAM TIME
1. If you selected the program “P0”, the TIME function mode will appear with the
display flashing “0:00”. Use the UP and DOWN buttons to set the program time,
from 1 minutes up to 99 minutes in 1 minute increments. When desired time is chosen
press the SET button. The TIME will count down from preset value. If you set the time
at “0:00”, the TIME will count up from 0:00.
2. If you selected one of the programs “P1-P6”, the TIME function mode will appear
with the display flashing “20:00”, the minimum program time value is 20:00 minutes.
Use the UP and DOWN buttons to set the program time, from 20 minutes up to 99
minutes in 1 minute increments. When desired time is displayed press the SET
button. The TIME will count down from preset value.
STEP 4: Now you are ready to begin exercising. The program will not start until you start
pedaling.
NOTE:
1. Time example: If the program time is set at 30 minutes, the timer will count down from
30:00 to 00:00. Then, the display will flash the program time (30:00) four times and start
counting up from 30:oo. The program will be repeated.
2. To stop a running program ,stop pedaling for 4 seconds to switch into “STOP” mode. In this
mode, you can move the pedals again to continue to run the current program or, you can
press the SET button to select a new program. The functional values of DISTANCE and
CALORIE will continue to accumulate.
3. When you complete a program, you can stop pedaling an press STE button to select
a new program. The functional values of DISTANCE an CALORIE will continue to
accumulate. This will allow you to run several programs and still know the total DISTANCE
and CALORIE during the workout.
4. If you want to restart with a new program, press and hold the MODE button down for two
seconds to reset all of the function values to zero. Press SET button to select a new program.
5. The computer will shut off automatically after 3 minutes of inactivity and all function values
will be reset to zero.
HOW TO INSTALL AND REPLACE BATTETIES:
Open the Battery Door on the back of the meter.
The meter operates with four AA batteries, four batteries included. Refer to the illustration to
install or replace the batteries.
NOTE:
Do not mix a new battery with an old battery.
Use the same type of battery. Do not mix an alkaline battery with another type of battery.
Rechargeable batteries are not recommended.

14
PARTS LIST:
PART PART NO DESCRIPTION Q’TY
1 70301 End cap 2
2 70302 Handlebar 1
3 70303 Foam grip 2
4 70304 Screw M4*15mm 6
5 70305 Hand pulse 2
6 70306 Hand pulse wire 1
7 70307 Monitor 1
8 70308 Cable protector 1
9 70309 Extension sensor wire 1
10 703010 Seat post decoration cover 1
11 703011 Extension motor cable 1
12 703012 Drive belt 1
13R 703013R Foot pedal (Right)1
13L 703013L Foot pedal (Left)1
14 703014 Rear stabilizer 1
15 703015 Handlebar post 1
16 703016 Machine screw M5*25mm 4
17R 703017R Chain cover (Right)1
17L 703017L Chain cover (Left)1
18 703018 Front post decoration cover 1
19 703019 Crank cover 2
20 703020 Transportation wheel 2
21 703021 Carriage bolt M8*65mm 4
22 703022 Front stabilizer 1
23 703023 Belt pulley 1
24 703024 Motor w/cable 1
25 703025 Sensor wire 1
26 703026 Allen head bolt M8*20mm 4
27 703027 Spring washer M8 8
28 703028 Curve washer M8 8
29 703029 Seat 1
30 703030 Flat washer 16*8*1mm 3
31 703031 Nylon locknut M8*8mm 3
32 703032 Seat post 1

15
PART 70301 DESCRIPTION
Q
’TY
33 703033 Seat post sleeve 1
34 703034 Seat post adjustment knob 1
35 703035 Machine screw M5*15mm 1
36R 703036
R
Pedal strap (right) 1
36L 703036L Pedal strap (left) 1
37 703037 Hex nut 1
38 703038 Washer 1
39 703039 Nut 1
40 703040 Ball bearing 2
41 703041 Ball Cup 2
42 703042 Crank nut 1
43 703043 Crank flat washer 1
44 703044 Nylon locknut M10*7mm 2
45 703045 Leveling end cap 2
46 703046 1
47 703047 Screw M4*12mm 2
48 703048 Sleeve 15*10*15 1
49 703049 Allen head bolt M10*40mm 1
50 703050 Allen head bolt M10*20mm 1
51 703051 Flat washer 1
52 703052 Idler pulley bracket 1
53 703053 Spring 1
54 703054 Magnet 1
55 703055 Nut 2
56 703056 Adjustable bolt 2
57 703057 Nut 1
58 703058 Idler pulley 1
59 703059 Magnetic flywheel system 1
60 703060 Nut 1
61 703061 Crank arm 1
62 703062 Main frame 1
63 703063 Cap nut 4
64 703064 Seat bracket w/slide tube 1
65 703065 Wing nut 1
66 703066 Sleeve 13*8*12.5mm 1
67 703067 Allen wrench 1
68 703068 Universal wrench 1
69 703069 Adjustable knob 1
70 703070 Machine screw M4x20L 4
71 703071 Clamp cover 1
72 703072 Resistant cable 1

16
DIAGRAM

17
TROUBLE SHOOTING GUIDE
PROBLEM CAUSE CORRECTION
1. No display on monitor 1. Batteries weak or dead. 1. Change batteries.
2. No speed or distance
display on monitor. Upper monitor sensor wire not connected to monitor. Securely plug lower or upper speed pick up wire into the
back of the monitor
Lower monitor sensor wire
not working properly. Replace lower or upper speed pick up.
Monitor not working properly. Replace monitor.
3. Bike rocks as you pedal. Bike is not level. Adjust the end caps on front
tube until bike is level.
MAINENANCE
The safety of this produce can be maintained only if regular periodic checks are made. Most
checks can be performed once a week. However some checks should be made before each
workout, and are indicated as such below.
CHECKS
zBe sure batteries are new and electronic connection are clean and tight.
zCheck that seat nuts are secure, check before each workout.
zCheck that pedals are tight, pedals can work loose over time.
zCheck that stabilizer bolts are tight, check before each workout.
zCheck that handlebar is secure, if not tighten, check before each workout.
zShould a part become defective, replace it immediately. Do not allow use of the equipment
until it has been repaired.
CLEANING
Almost all surfaces are washable. A damp cloth is sufficient to clean most surfaces of this unit.
Be careful not to drip water on the monitor. A mild liquid soap may be added if needed.

18
TRAINING GUIDELINES
Exercise
Exercise is one of the most important factors in the overall health of an individual. Listed among
its benefits are:
xIncreased capacity for physical work (strength endurance)
xIncreased cardiovascular (heart and arteries/veins) and respiratory efficiency
xDecreased risk of coronary heart disease
xChanges in body metabolism, e.g. losing weight
xDelaying the physiological effects of age
xPhysiological effects, e.g. reduction in stress, increase in self-confidence, etc.
Basic Components of Physical Fitness
There are four all encompassing components of physical fitness and we need to briefly define
each and clarify its role.
Strength is the capacity of a muscle to exert a force against resistance. Strength contributes
to power and speed and is of great importance to a majority of sports people.
Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g. it
is the capacity of your legs to carry you 10 Km without stopping.
Flexibility is the range of motion about a joint. Improving flexibility involves the stretching of
muscles and tendons to maintain or increase suppleness, and provides increased resistance
to muscle injury or soreness.
Cardio-Respiratory Endurance is the most essential component of physical fitness. It is the
efficient functioning of the heart and lungs
Aerobic Fitness
The largest amount of oxygen that you can use per minute during exercise is called your
maximum oxygen uptake (MVo2). This is often referred to as your aerobic capacity.
The effort that you can exert over a prolonged period of time is limited by your ability to deliver
oxygen to the working muscles. Regular vigorous exercise produces a training effect that can
increase your aerobic capacity by as much as 20 to 30%.An increased MVO2 indicates an
increased ability of the heart 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 energy when the oxygen supply is
Insufficient to meet the body’s long term energy demands. (For example, 100 meter sprint).
The Training Threshold
This is the minimum level of exercise which is required to produce significant improvements
in any physical fitness parameter.
Progression
As your become fitter, a higher intensity of exercise is required to create an overload and
therefore provide continued improvement
Overload
This is where you exercise at a level above that which can be carried out comfortably. The
intensity, duration and frequency of exercise should be above the training threshold and
should be gradually increased as the body adapts to the increasing demands. As your fitness
level improves, so the training threshold should be raised. Working through your program and
gradually increasing the overload factor is important.

19
Specificity
Different forms of exercise produce different results. The type of exercise that is carried out is
specific both to the muscle groups being used and to the energy source involved. There is
little transfer of the effects of exercise, i.e. from strength training to cardiovascular fitness. That
is why it is important to have an exercise program tailored to your specific needs.
Reversibility
If you stop exercising or do not do your program often enough, you will lose the benefits you
have gained. Regular workouts are the key to success.
Warm Up
Every exercise program should start with a warm up where the body is prepared for the effort
to come. It should be gentle and preferably use the muscles to be involved later. Stretching
should be included in both your warm up and cool down, and should be performed after
3-5 minutes of low intensity aerobic activity or callisthenic type exercise.
Warm Down or Cool Down
This involves a gradual decrease in the intensity of the exercise session. Following exercise,
a large supply of blood remains in the working muscles. If it is not returned promptly o the
central circulation, pooling of blood may occur in the muscles
Heart Rate
As you exercise, so the rate at which your heart beat also increases. This is often Used as a
measure of the required intensity of exercise. You need to exercise hard enough to condition
your circulatory system, and increase your pulse rate, but not enough to strain your heart.
Your initial level of fitness is important in developing an exercise program for you. If you are
starting off, you can get a good training effect with a heart rate of 110-120 beats per
minute(BPM). If you are fitter, you will need a higher threshold of stimulation. To begin with,
you should exercise at a level that elevates your heart rate to about 65 to 70% of your
maximum. If you find this is too easy, you may want to increase it, but it is better to lean on
the conservative side.
As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age,
so your heart, like other muscles, loses some of its efficiency. Some of its natural loss is won
back as fitness improves. The following table is a guide to those who 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
Beats per Minute 138 132 132 126 120 114 114 108 108
Pulse Count
The pulse count(on your wrist or carotid artery in the neck, taken with two index fingers) is
done for ten seconds, taken a few seconds after you stop exercising. This is for two reasons:
(a) 10 seconds is long enough for accuracy, (b) the pulse count is to approximate your BPM
rate at the time you are exercising. Since heart rate slows as you recover, a longer count isn’t
as accurate.
The target is not a magic number, but a general guide. If you’re above average fitness, you may
work quite comfortably a little above that suggested for your age group. The following table is a
guide to those who are keeping fit. Here we are working at about 80% 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
Beats per Minute 156 156 150 144 138 132 132 126 120

20
Don’t push yourself too hard to reach the figures on this table. It can be very uncomfortable if
you overdo it. Let it happen naturally as you work through your program. Remember, the target
is a guide, not a rule, a little above or below is just fine.
Two final comments:(1) don’t be concerned with day to day variations in your pulse rate, being
under pressure or not enough sleep can affect it;(2) your pulse rate is a guide, don’t become a
slave to it.
Endurance Circuit Training
Cardiovascular endurance, muscle, strength, flexibility and coordination are all necessary for
maximum fitness. The principle behind circuit training is to give a person all the essentials at
one time by going through your exercise program moving as fast as possible between each
exercise. This increases the heart rate and sustains it, which improves the fitness level. Do
not introduce this circuit training effect until you have reached an advanced program stage.
Body Building
Is often used synonymously with strength training The fundamental principal here is
OVERLOAD. Here, the muscle works against greater loads than usual. This can be done by
increasing the load you are working against.
Patronization
This is the term used to vary your exercise program for both physiological and psychological
benefits. In your overall program, you should vary the workload, frequency and intensity. The
body responds better to variety and so do you. In addition, when you feel yourself getting
“stale’, bring in periods of lighter exercise to allow the body to recuperate and restore its
reserves. You will enjoy your program more and feel better for it.
Muscle Soreness
For the first week or so, this may be the only indication you have that you are on an exercise
program. This, of course, does depend on your overall fitness level. A confirmation that you
are on the correct program is a very slight soreness in most major muscle groups. This is quite
normal and will disappear in a matter of days.
If you experience major discomfort, you may be on a program that is too advanced or you have
increased your program too rapidly.
If you experience PAIN during or after exercise, your body is telling your something.
Stop exercising and consult your doctor.
What to Wear
Wear clothing that will not restrict your movement in any way while exercising. Clothes should
be light enough to allow the body to cool. Excessive clothing that causes you to perspire more
than you normally would while exercising, gives you no advantage. The extra weight you lose is
body fluid and will be replaced with the next glass of water you drink. It is advisable to wear a
pair of gym or running shoes or “sneakers”.
Breathing during Exercise
Do not hold your breath while exercising. Breathe normally as much as possible. Remember,
breathing involves the intake and distribution of oxygen, which feeds the working muscles.
Rest periods
Once you start your exercise program, you should continue through to the end. Do not break
off halfway through and then restart at the same place later on without going through the
warm-up stage again.
The rest period required between strength training exercises may vary from person to person.
This will depend mostly on your level of fitness and the program you have chosen. Rest
between exercises by all means, but do not allow this to exceed two minutes. Most people
manage with half minute to one minute rest periods