55
SUNDAY
Breakfast
5 egg whites + 1 cup cooked
oatmeal + ½ cup skim milk
Snack
2 whole grain Wasa crackers +
2 wedges, low-fat Laughing ow
cheese + 1 tomato
Lunch
Sandwich: 1 whole wheat pita
(small) + 4 oz. reduced-sodium,
ham, turkey, or lean roast beef
+ 1 oz. avocado + lettuce, tomato,
mustard + 1 small peach
Snack
14 baby carrots + ¼ cup hummus
Dinner
4 oz. cooked, lean, ground turkey
or beef + 1 cup spaghetti squash,
cooked + ½ cup marinara sauce +
1 cup steamed veggies
*Extra: 6 oz. non-fat, plain yogurt
with two strawberries
WARNING
Failure to read and Follow the saFety instructions
stated in this owner’s Manual and on the workout
chart May result in PossiBle serious injury or death.
5) Before EACH use, visually inspect
the equipment. Never use this
equipment if it is not working
properly or if there are damaged
or worn parts. all our Parts
Department to order replacement
parts. Refer to page 5.
6) Use this equipment ONLY for the
intended use as described by the
manufacturer. DO NOT modify the
equipment or use at tachments not
rec om mend ed by the manufacturer.
7) Have plenty of clearance space
on all sides of your equipment.
It is important to keep children, pets,
furniture and other objects out of the
way when using your equipment. You
should have a minimum of 3 feet of
clearance space on all sides of
your equipment.
8) Wear appropriate clothing when
exercising. Workout clothing should
be comfortable and lightweight, and
should allow freedom of movement.
Wear comfortable athletic shoes
made of good support with non-slip
soles, such as running or aerobic
shoes.
9) THIS EQUIPMENT IS NOT FOR USE
BY CHILDREN. To prevent injuries,
keep this and all fitness equipment
out of the reach of children. Follow
these simple rules:
– Keep children out of rooms where
you have your exercise equipment.
– Store exercise equipment in a
room that can be locked.
– Know exactly where your children
are when you work out.
1) Fitness training can result in serious
or fatal injury. Risk of injury can be
lessened when safe technique and
common sense are practiced. Before
starting this or any other exercise
program, consult your physician. Your
physician should assist you in deter-
mining the target heart rate zone
appropriate for your age and physical
condition. ertain exercise programs
or types of equipment may not be
appropriate for all people. This is
especially important for people over
the age of 35, pregnant women, or
those with pre-existing health prob-
lems or balance impairments. If you
are taking med i ca tion which may
affect your heart rate, a physician's
advice is ab so lute ly essential.
2) Start out slowly and progress sensibly.
Even if you are an experienced exer-
ciser, start with the beginner workout
and become familiar with all of the
exercises before moving on to more
advanced workouts or exercises.
3) Do not overexert yourself with this or
any other exercise program. Listen to
your body and respond to any reactions
you may be having. You must learn to
distinguish “good” pain, like fatigue,
from “bad” pain, which hurts. If you
experience any pain or tightness
in your chest, an irregular heartbeat,
dizziness, nausea, or shortness of
breath, stop exercising at once and
consult your physician immediately.
4) Warm up before any exercise program
by doing 5 to 10 minutes of gentle
aerobic exercise, such as walking,
followed by stretching.
Important Safety Information
2
