Sears FREE SPIRIT C249 30045 0 User manual

MAGNETICUPRIGHTCYCLE
OWNER S
MANUAL
ModelNo.
C249 30045 0
16216659
FREE SPIRIT
MAGNETIC
UPRIGHTCYCLE
•Assembly
•Operation
•Exercise
•Parts
•Warranty
Retainfor
Futurereference
CAUTION:
You mustreadandunderstandthisowner smanualbeforeoperating unit.
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2009
1
MANUFACTURE S ONE-YEARLIMITEDWARRANTY
YourFREE SPIRITupright cycleiswarranted forone yearfromthe dateofpurchaseagainst
defectsinmaterialand workmanship, when used forthe purposeintended, undernormal
conditions, and provided itreceivespropercare.Anypart found defectivewillbe sent at no
cost when returned inaccordancewiththetermsof thiswarranty.
Thiswarrantyisnot transferableandisextended onlytothe originalowner.
The warrantyshallnotapplytoexerciseunitswhichare(1)used forcommercialorother
incomeproducingpurposes, or(2)subject tomisuse, neglect, accident orunauthorizedrepair
and alterations.
Thiswarrantyprovided hereinislieu ofallotherexpress warranties,anyimpliedwarranties,
including anyimplied warrantiesof merchantabilityoffitness forparticularpurpose, arelimited
indurationtothefirst 12monthsfromdateof purchase.Allotherobligationsorliabilities,
including liabilityforconsequentialdamagesareherebyexcluded.
REPAIRPARTSAND SERVICE
Allof thepartsforthe exercisecycle, showninfigurecan be ordered fromMauricePincoffs
Canada Inc.6050 DONMURIESTREET, NIAGARAFALLS, ONTARIO L2E6X8.When
orderingparts, the partswillbe sent andbilledat the current prices.Pricesmaybe subject to
change without notice. Check ormoneyordermust accompanyallorders. Standardhardware
itemsareavailableat yourlocalhardwarestore.
Toensureprompt and correct handling of anyerrors, ortoansweranyquestions,pleasecall
ourTollFree number: 1-888-707-1880,orlocalnumber1-905-353-8955 orfax
1-905-353-8968 oremail [e-mail]. Officehoursarefrom8:30 AMto5:00
PMMondaytoFridayEasternStandardTime.
Always includethe followinginformation when ordering parts
lModelnumber
lNameof eachpart
lPart numberof eachpart
TABLE OFCONTENTS
WARRANTY1PARTSLIST&DIAGRAM11-13
SAFETYPRECAUTIONS2TROUBLESHOOTING GUIDE14
PRE-ASSEMBLYCHECKLIST3TRAINING GUIDELINES 15-17
PARTSBAG PACKING LIST4STRETCHING18-19
ASSEMBLYINSTRUCTION5-8ORDERING REPLACEMENTPARTS20
MONITORINSTRUCTION9-10 SERVICEAND PARTS21
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2009
2
SAFETYPRECAUTIONS
Thankyouforpurchasing ourproduct. Even though wego togreateffortstoensurethe
qualityof eachproduct weproduce, occasionalerrorsand/oromissionsdooccur.Inany
event shouldyou findthisproduct tohaveeitheradefectiveoramissingpartpleasecontact
usforareplacement.
Thisproduct hasbeen designedforhomeuseonly.Productliabilityand guarantee conditionswill
not be applicabletoproductsbeing subjected toprofessionaluseorproductsbeing used inagym
centre.
Thisexerciseequipment wasdesignedandbuilt foroptimumsafety.However, certain
precautionsapplywheneveryou operateapieceof exerciseequipment. Besuretoreadthe
entiremanualbeforeassemblyand operation of thismachine.Also, pleasenotethe
followingsafetyprecautions:
1.Read the OWNER’SOPERATING MANUALand allaccompanying literatureand
followit carefullybeforeusing yourcycle.
2.If dizziness, nausea, chest pains, oranyotherabnormalsymptomsareexperienced
whileusing thisequipment, STOPthe workout at once.CONSULTAPHYSICIAN
IMMEDIATELY.
3.Inspect yourexerciseequipment priortoexercising toensurethat allnutsand boltsare
fullytightenedbeforeeachuse.
4.The cyclemust be regularlychecked forsignsof wearand damage.Anypart found
defective, thepart must be replaced withnewsparepartfromthe manufacturer.
5.Fitness equipmentmust always be installedonaflat surface,do notplacetheunit ona
looserug oruneven surface.It isrecommended tousean equipmentmat toprevent
the unit frommoving whileitisbeing used, whichcouldpossiblyscratchordamage the
surfaceofyourfloor.
6.Nochangesmust be made whichmight compromisethe safetyof the equipment.
7.It isrecommended tohaveaminimumof 1’safeclearancearound the exercise
equipment whileinuse.
8.Keep children and petsawayfromthisequipment at all timeswhileexercising.
9.Warmup 5to10 minutesbeforeeachworkoutand cooldown5to10 minutes
afterward.
Thisallowsyourheart ratetograduallyincreaseand decreaseand willhelpprevent
you fromstraining muscles.
10.Neverholdyourbreathwhileexercising. Breathingshouldremainat anormalratein
conjunction withthe levelof exercisebeingperformed.
11.Always wearsuitableclothing andfootwearwhileexercising.Donot wearloosefitting
clothing thatcouldbecomeentangledwiththemoving partsof yourcycle.
12.Caremust be taken when lifting ormoving theequipment, soasnot toinjureyourback.
Always useproperlifting techniques.
13.Userweight shouldnot exceed 250 lbs.
WARNING:Beforebeginninganyexercise programconsultyourphysician.Thisis
especiallyimportantforindividualsovertheageof35orpersonswithpre-existing
healthproblems.Readall instructionsbeforeusinganyfitness equipment.We
assumenoresponsibilityform personal injuryorpropertydamagesustainedbyor
throughtheuse ofthisproduct.
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2009
3
PRE-ASSEMBLYCHECK LIST
(2)
(1)
(9)
(27) (11)
(73) (26R/L)
(6)
(10)
PARTNO. DESCRIPTION Q TY
1 Mainframe 1
9 Front stabilizerw/ transportation wheels1
2 Rearstabilizerw/ adjustableend cap1
27 Seat1
73 Monitor1
11 Handlebarw/pulse(L&R) 2
6 Seat support tube 1
10 Upright post 1
Instruction Manual 1
Hardwarepack 1
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42009
HARDWARE PACKINGLIST
PART DESCRIPTION QTY SKETCH
13R Pedal(right) 1
13L Pedal(left) 1 13R 13L
18 Quick release1
25 Lquickreleaselever 1 18 25
32 Clampcover 1
37 Cap nut 4 32 37
38 Carriage bolt M8*75mm 4
39 Spring washerM8 4 38 39
40 CurvewasherM8 4
57 Spacer 1 40 57
74R Pedalstrap (R) 1
74L Pedalstrap (L) 1 74R 74L
75 Spacer 2
80 Allen wrench 1 75 80
81 Universalwrench 1
81
NOTE:
Abovedescribedpartsareallthepartsyouneed toassemblethismachine. Beforeyou
start toassemble, pleasecheck the hardwarepackingtomakesuretheyareincluded.
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52009
ASSEMBLYINSTRUCTION
Thismanualisdesigned tohelpyoueasilyassemble, adjust and usethismachine. Please
read thismanualcarefully.Forthe sakeof familiarizing yourself withthe partsidentified in
the instruction, firststudythe overviewdrawing.
Set allpartsinacleararea on the floorandremovethe packing material. Refertothe
partslist forhelptoidentifytheparts.
It willtaketwopeopletoassemblethisunit.
STEP1.ATTACH THESTABILIZERS
nAttachthe rearstabilizer (2) withadjustableend caps (12) tothe mainframe (1)
using2carriage bolts (38), 2curvewashers (40), 2spring washers (39) and 2cap
nuts (37).
nAttachthe front stabilizer (9) withtransportationwheels (21) tothe mainframe (1)
using2carriage bolts (38), 2curvewashers (40), 2spring washers (39) and 2cap
nuts (37).
nNOTE: Makesureyou fasten theboltssecurelytoavoidshaking and discomfort
when cycling. Usethe adjustablecap (12) tolevelthe bike.
37 12
40
38
39
1
40
2
39
12
37
9
3937
40
38
21
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62009
STEP2.ATTACH THESEAT, SEATSLIDECOVERAND SEATPOST
nAttachthe seat (27) totheseat sliderbracket (7) whichison the seat post (6)
usingthe washers (63) and thenylon locknuts (64) whicharepre-assembled on
the seat.
nAttachseat slidercover (26R/26L) tothe seatpost (6) using twoscrews (62) and
2screws (61) whicharepre-assembled on theseat slidercover.Securetheseat
inyourdesired position usingthe Lquick releaselever.
nInsert theseatpost (6) intothe mainframe (1).Secureinyourdesired position
usingthe quick releaseknob (18).
NOTE: Makesureyou fastenthe boltssecurelytoavoidshaking anddiscomfort
when cycling.
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72009
STEP3.ATTACH THEHANDLEBARPOST
nConnect extension sensorwire (30) tosensorwire (20).
nConnect theextensionmonitorcable (28) tothe motor/cable (22).
nConnect theextensionpowerwire (77) tothe powerwire (78).
nInsert thehandlebarpost (10) tomainframe (1).Secureusing 4allenheadbolts
(42),4springwashers (39) and4curvewashers (40) whichwerepre-assemble
on the mainframe.
NOTE: Ensurethat thewiresaresafelytuckedinside the openingsothat the wiresdo
not get pinched when inserting thehandlebarpostintothemainframe.
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82009
STEP4.ATTACH HANDLEBARAND MONITOR
nAttachthe handlebar (11) withhand
pulse (35) towelded clampof the
handlebarpost (10).Secureusing the
one spacer(57), oneclamp cover (32)
and one Lquick releaseknob (25)
being carefulnottopinchthe pulse
wire.
nConnect extension sensorwire (30) to
the back ofthe monitor (73).
nConnect themonitorwire (28)tothe
back of themonitor (73).
nConnect theextensionpowerwire (77)
tothe backof themonitor (73).
nSlide themonitor (73) ontothebracket
of the handlebarpost (10).
nInsert thehandpulsewire (59) tothe
back of themonitor (73).
NOTE: Becarefultoavoidpunching thewires.
STEP5.ATTACH THEPEDAL
nAttachthe rightand leftpedalstraps(74R/L)tothe right andleft pedals(13R/L).
Note:The end withfouradjustableholesmust be set outwards.
nAttachthe rightand leftpedals(13R/L)tothe right andleft crankarms(3R/L).
Note:The pedalsand crankarmsaremarked withR&L.The right pedal(R)shouldbe
threadedon clockwiseand the left pedal(L)shouldbe treaded counter-clockwise.
The monitorcan onlybe powered byusing ACadaptor(79)
13R
3L
75
75
13L
35
32
57
10
11
25
73
28
30
59
10
77
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92009
MONITORINSTRUCTION
KEYGUIDE
FUNCTIONBUTTON
MODE:Press toselect between speed/rpmand calorie/watt
ENTER:Press topreset thetargetvalue oftimeand age
RESET: Press toreset allvaluestozero
▲(UP)Press toincreasethetension level
Press toselect aprogram
Press toset thetarget value of timeand age
▼(DOWN): Press todecreasethe tensionlevel
Press toselect aprogram
Press toset thetarget value of timeand age
START/STOP Press tobeginorend yourexerciseprogram.
FUNCTIONS
Time: Showsyourelapsedworkout timeup to99:59
Countsdownfromyourpreset target timeto00:00 during your
workout.
Speed: Displays the current speed up to99.9km
RPM: Displays the currentrotation perminute.
Distance: Displays the cumulativedistancetraveled during yourworkoutup to
99.9KM
Calorie/ Displays the cumulativecaloriesburned at anygiventimeduringyour
workout.
Watt Displays current watt figures
Note: Thisisaroughguide used forcomparison of different exercise
sessions, whichcannot beused formedicalpurposes.
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10 2009
Grippedpulse The monitorwilldisplaythe user’scurrent heart rateinbeatsper
minuteduring the workout. Bothhandsmust holdthe gripped pulse
foraheartratereadingduringyourworkout.
Note: Thisdataisarough guide usedforcomparison of different
exercisesessions, whichcannot beused formedicalpurposes.
Program: Displays the programlevelfromP1toP12.
P1 –Manualyou can controlthe tension levelbypressing the P2to
P10 programsarepreset at the factory.P11and P12 arehart rate
controlprograms.The monitorautomaticallyadjust the workout
resistanceaccording toyourheart rate.
Monitorfunction
Program1toProgram10
Press the up ordownkeytochooseyourprogram(P1-P10).
Press Etoaccept the program.
Press the up ordownkeytoset yourtime.
Press Etoaccept yourpreset time.
Press Stostart yourexerciseprogram.
Program11-program12
P11is60%of yourtarget heartrate.
P12 is85%of yourtargetheart rate.
Press the up ordownkeytochoosethe programp11orp12.
Press Etoaccept the program.
Press the up ordownkeytoset yourtime.
Press Etoaccept yourpreset time.
Press the up ordownkeytoset yourage.
Press the Etoaccept yourage.
Press Stostart yourexerciseprogram.
Remarks
1.The monitorwillturnonautomaticallybypressinganykeyorwhen yourstartto
pedal.The monitorwillshutoffautomaticallyifno signalisdetected forfour
minutesand willkeep allfunction values.You maypress Sorstarttopedalto
havethe computerresume.
2.Press the reset button forfoursecondstoreset allvaluestozero.
3.When you presetyourtime,the computerwilldivide the timeby10 regularintervals
foryourprograms.
4.You can increaseordecreaseyourtension whileinprogramsP1toP10.
Yourmonitorisequipped withanadaptororyou can usetwo “AA”batteries.It isnot
recommended touseboth.
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11 2009
DIAGRAM
12
12
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12 2009
PARTLIST
KEYNO. PARTNO. DESCRIPTION QTY
1 65901 MainFrame 1
2 65902 Rearstabilizer 1
3R 65903R Crankarmright 1
3L 65903L Crankarmleft 1
4 65904 Decoration strip 2
5 65905 Idlerwheelbracket 1
6 65906 Seat post 1
7 65907 Seat slidepost 1
8 65908 Bracket 1
9 65909 Front stabilizer 1
10 65910 Handlebarpost 1
11 65911 Handlebar 1
12 65912 Rearstabilizerend cap 2
13R 65913R Pedalright 1
13L 65913L Pedalleft 1
14 65914 Crankplug 2
15 65915 Crankcover 2
16 65916 Belt 1
17 65917 PulleyW/axle 1
18 65918 Quick releaseknob 1
19 65919 Seat post sleeve 1
20 65920 Sensorw/wire 1
21 65921 Transportation wheels 2
22 65922 Motorw/cable 1
23R 65923R Front chaincoverright 1
23L 65923L Front chaincoverleft 1
24 65924 Foam 1
25 65925 Lquickreleaselever 2
26R 65926R Right seat slidercover 1
26L 65926L Left seat slidercover 1
27 65927 Seat 1
28 65928 Extension monitorcable 1
29R 65929R Right chaincover 1
29L 65929L Left chaincover 1
30 65930 Extension sensorwire 1
31 65931 Flat washer12*6.4*1mm 10
32 65932 Clampcover 1
33 65933 Foamgrip 2
34 65934 Plug 2
35 65935 Hand pulse 2
36 65936 Antislipperynut withrightthread 2
37 65937 Cap nut 4
38 65938 Carriage bolt M8*1.25*75mm 4
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13 2009
KEYNO. PARTNO. DESCRIPTION QTY
39 65939 Spring washer12*8.4*1mm 8
40 65940 Curvewasher19*8.4*1mm 8
41 65941 Machine screwM4*12mm 14
42 65942 Allen head bolt M8*1.25*20mm 4
43 65943 Allen head bolt M10*1.5*40mm 1
44 65944 Flat washer32*16.5*0.5mm 1
45 65945 Spacer15*10*15mm, 1
46 65946 Idlerwheelw/bearing 1
47 65947 Nylon locknut M10*7mm 2
48 65948 Allen head bolt M10*1.5*20mm 1
49 65949 Magnet 1
50 65950 Spring clip 2
51 65951 Washer22*17*1mm 1
52 65952 Bearing 6003Z 2
53 65953 Spring 1
54 65954 Machine screwM5*15mm 3
55 65955 Flange 2
56 65956 Machine screwM4*15mm 12
57 65957 Spacer13*8*12.5mm 1
58 65958 Wireprotector 1
59 65959 Hand pulsewirewithplug 1
60 65960 ScrewM5*25mm 6
61 65961 ScrewM5*15mm 2
62 65962 ScrewM4*15mm 2
63 65963 Flat washer16*8.4*1mm 3
64 65964 Nylon locknut M8*1.25*8mm 3
65 65965 Tension cable 1
66 65966 Nut M6*5mm 2
67 65967 Bracket 2
68 65968 Adjustablebolt 2
69 65969 Nut 3/8”*26*7mm 3
70 65970 Nut 3/8”*26*4mm 1
71 65971 Carriage bolt M8*1.25*35mm 1
72 65972 Spacer15*8.4*15mm 1
73 65973 Monitorw/ wire 1
74R 65974R Rightpedalstrap 1
74L 65974L Left pedalstrap 1
75 65975 Spacer 2
76 65976 Magneticflywheel 1
77 65977 Extension powerwire 1
78 65978 Powerwire 1
79 65979 Adaptor 1
80 65980 Allen wrench 1
81 65981 Universalwrench 1
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14 2009
TROUBLE SHOOTINGGUIDE
Problem Cause Correction
Monitordoesnot
display Adaptornot plug in Plug inadaptor
Nospeed ordistance
displayson the
monitor
Gearboxnot connecting
properly Securelyplug sending unitinto extension wireand the back of the
monitor
Sendingunit not working
properly Replacesendingunit
Monitornot working properlyReplacemonitor
Notension Tension controlcablenot
connected Securelyplug tension controlcable intothe extension tension control
cable
Magneticwheelnot working
properly Replacemagneticwheel
Heart ratenot
displaying Pulsewirenot connected not connected Securelyplug wiresintothe back of the monitor
Hand pulsedefective Replacehandpulsegriporearclip
Monitornot working properlyReplacemonitor
Grinding Crankbearing defective Replacecrankbearings
Idlerpulleydefective Replaceidlerpulley
Mag wheeldefective Replacemagneticwheel
Squealing V-belt slipping Adjust v-belt
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15 2009
TRAININGGUIDELINES
Exercise
Exerciseisone ofthe mostimportantfactorsinthe overall healthofan individual.Listed
among itsbenefitsare:
žIncreasedcapacityforphysicalwork(strengthendurance)
žIncreasedcardiovascular(heart andarteries/veins)and respiratoryefficiency
žDecreased risk of coronaryheart disease
žChangesinbodymetabolism, e.g. losingweight
žDelayingthe physiologicaleffectsof age
žPhysiologicaleffects, e.g. reduction instress,increaseinself-confidence,etc.
BasicComponentsofPhysical Fitness
žTherearefourallencompassing componentsof physicalfitnessand weneed to
brieflydefineeachand clarifyitsrole.
žStrengthisthe capacityofamuscletoexertaforceagainstresistance.Strength
contributestopowerand speedand isofgreatimportancetoamajorityofsports
people.
žMuscularEnduranceisthe capacitytoexertaforcerepeatedlyoveraperiodof
time, e.g. itisthe capacityof yourlegstocarryyou 10 Kmwithout stopping.
žFlexibilityistherange ofmotionaboutajoint. Improvingflexibilityinvolvesthe
stretching ofmusclesand tendonstomaintainorincreasesuppleness,and
providesincreasedresistancetomuscleinjuryorsoreness.
žCardio-RespiratoryEnduranceisthemost essentialcomponent of physicalfitness.
It isthe efficient functioning ofthe heart and lungs
AerobicFitness
The largestamountofoxygen thatyou can useperminuteduring exerciseiscalled your
maximumoxygen uptake(MVo2).Thisisoftenreferred toasyouraerobiccapacity.
The effortthatyoucanexertoveraprolonged periodoftimeislimited byyourabilityto
deliveroxygen totheworkingmuscles.Regularvigorousexerciseproducesatraining
effectthatcan increaseyouraerobiccapacitybyasmuchas20 to30%.Anincreased
MVO2indicatesan increasedabilityofthe hearttopumpblood,ofthe lungstoventilate
oxygen and of themusclestotakeupoxygen.
AnaerobicTraining
Thismeans “withoutoxygen”andistheoutputofenergywhen theoxygen supplyis
insufficient tomeet the body’slong termenergydemands. (Forexample, 100 metersprint).
TheTrainingThreshold
Thisistheminimumlevelofexercisewhichisrequiredtoproduce significantimprovementsinany
physicalfitnessparameter.
Progression
Asyourbecomefitter, ahigherintensityof exerciseisrequiredtocreateanoverload and
thereforeprovide continuedimprovement
Overload
Thisiswhereyou exerciseatalevelabovethatwhichcan be carried outcomfortably.The
intensity,duration and frequency ofexerciseshouldbe abovethe training thresholdand
shouldbe graduallyincreased asthe bodyadaptstothe increasing demands.Asyour
fitness levelimproves, sothe training thresholdshouldberaised.
Workingthrough yourprogramand graduallyincreasing the overload factorisimportant.
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16 2009
Specificity
Different formsof exerciseproducedifferent results.The typeof exercisethatiscarriedout
isspecificbothtothe musclegroupsbeing used and tothe energysourceinvolved.
Thereislittletransferofthe effectsofexercise,i.e.fromstrengthtraining tocardiovascular
fitness.Thatiswhyitisimportanttohaveanexerciseprogramtailored toyourspecific
needs.
Reversibility
If youstopexercising ordonotdoyourprogramoften enough,youwill losethebenefits
you havegained. Regularworkoutsarethekeytosuccess.
Warm Up
Everyexerciseprogramshouldstartwithawarmup wherethebodyisprepared forthe
effort tocome. It shouldbe gentleandpreferablyusethe musclestobe involvedlater.
Stretching shouldbe included inbothyourwarmup and cooldown,and shouldbe
performed after3-5minutesoflowintensityaerobicactivityorcallisthenictype exercise.
Warm UporCool Down
Thisinvolvesagradualdecreaseinthe intensityofthe exercisesession. Following
exercise, alarge supplyofblood remainsintheworking muscles. If itisnot returned
promptlytothe centralcirculation, poolingof bloodmayoccurinthe muscles
HeartRate
Asyou exercise,sothe rateatwhichyourheartbeatalsoincreases.Thisisoften used as
ameasureofthe required intensityofexercise.You need toexercisehardenough to
condition yourcirculatorysystem,and increaseyourpulserate,butnotenoughtostrain
yourheart.
Yourinitialleveloffitness isimportantindeveloping an exerciseprogramforyou.If you
arestarting off, youcangetagood trainingeffectwithaheartrateof110-120beatsper
minute(BPM). If you arefitter, you willneed ahigherthresholdof stimulation.
Tobeginwith,you shouldexerciseatalevelthatelevatesyourheartratetoabout65 to
70%ofyourmaximum.If youfind thisistooeasy,you maywanttoincreaseit,butitis
bettertolean on the conservativeside.
Asaruleofthumb,the maximumheartrateis220minusyourage. Asyouincreaseinage,
soyourheart,likeothermuscles,losessomeofitsefficiency.Someofitsnaturalloss is
won back asfitness improves.
The followingtableisaguide tothosewho are “startingfitness”.
Age 25 30 3540 45 50 5560 65
Target heart Rate
10Second Count23 22 22 2120 1919 18 18
BeatsperMinute138132 132126120114 114 108108
Pulse Count
The pulsecount(on yourwristorcarotidarteryintheneck,taken withtwoindexfingers)is
done forten seconds,taken afewsecondsafteryou stopexercising.Thisisfortwo
reasons:(a)10 secondsislong enough foraccuracy,(b)the pulsecount istoapproximate
yourBPMrateatthe timeyou areexercising.Sinceheartrateslowsasyourecover,a
longercountisn’t asaccurate.
The target isnot amagicnumber, but ageneralguide. If you’reaboveaverage fitness, you
mayworkquitecomfortablyalittleabovethat suggested foryouragegroup.
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17 2009
The following tableisaguide tothosewho arekeeping fit. Hereweareworking atabout
80%of maximum.
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10Second Count23 22 22 21 20 19 19 18 18
BeatsperMinute138132 132126120114 114 108108
Don’t pushyourself too hardtoreachthe figureson thistable. It can be veryuncomfortable
if youoverdo it. Letit happen naturallyasyou workthrough yourprogram. Remember, the
targetisaguide, not arule, alittleaboveorbelowisjust fine.
Twofinalcomments:(1)don’t be concerned withdaytodayvariationsinyourpulserate,
being underpressureornot enough sleep canaffectit;(2)yourpulserateisaguide, don’t
becomeaslavetoit.
MuscleSoreness
Forthefirst weekorso, thismaybe the onlyindication youhavethat youareon an
exerciseprogram.This, of course,doesdepend on youroverallfitness level.A
confirmation thatyou areon the correctprogramisaveryslight soreness inmostmajor
musclegroups.Thisisquitenormaland willdisappearinamatterof days.
If you experiencemajordiscomfort, you maybe on aprogramthat istoo advancedoryou
haveincreased yourprogramtoo rapidly.
If you experiencePAINduringorafterexercise, yourbodyistellingyoursomething.
Stop exercisingand consult yourdoctor.
WhattoWear
Wearclothing that willnotrestrictyourmovementinanywaywhileexercising. Clothes
shouldbe light enough toallowthe bodytocool. Excessiveclothing that causesyou to
perspiremorethan you normallywouldwhileexercising, givesyou noadvantage.The
extraweight you loseisbodyfluidand willbereplaced withthe next glass of wateryou
drink. It isadvisabletowearapairofgymorrunning shoesor “sneakers”.
BreathingduringExercise
Donot holdyourbreathwhileexercising. Breathe normallyasmuchaspossible.
Remember, breathing involvestheintakeanddistribution of oxygen, whichfeedsthe
working muscles.
Restperiods
Onceyou startyourexerciseprogram,you shouldcontinue through totheend.Donot
breakoff halfwaythrough andthen restart at the sameplacelateronwithout goingthrough
the warm-up stage again.
The rest period requiredbetween strengthtrainingexercisesmayvaryfromperson to
person.Thiswilldepend mostlyon yourlevelof fitness andthe programyou havechosen.
Rest between exercisesbyallmeans, but do not allowthistoexceed twominutes. Most
peoplemanage withhalf minutetoone minuterest periods
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18 2009
STRETCHING
Stretching shouldbeincludedinbothyourwarmup and cooldown, and shouldbe
performed after3-5minutesoflowintensityaerobicactivityorcallisthenictype exercise.
Movementsshouldbeperformed slowlyand smoothly, withno bouncing orjerking.Move
intothe stretchuntilslight tension, not pain,isfeltinthe muscleandholdfor20-30
seconds.Breathing shouldbe slow, rhythmicaland undercontrol, making sureneverto
holdyourbreath.
HEADROLLS
Rotateyourhead tothe right forone
count, feelingthe stretchup theleft side of
yourneck. Next rotateyourheadback for
one count, stretching yourchintothe ceiling
and letting yourmouthopen.Rotateyour
head tothe left foronecount, and finally,
drop yourhead toyourchest forone count.
SHOULDERLIFTS
Lift yourright shoulderuptowardyourear
forone count. Thenlift yourleft shoulderup
forone countasyou loweryourright
shoulder.
SIDESTRETCHES
Open yourarmstothe side and continue
Lifting themuntiltheyareoveryourhead.
Reachyourrightarmasfarupwardtoward
the ceiling asyou can forone count. Feel
the stretchup yourright side. Repeat this
actionwithyourleft arm.
QUADRICEPS STRETCH
Withone handagainst awallforbalance,
reachbehind youand pullyourright foot up.
Bring yourheelasclosetoyourbuttocks as
possible. Holdfor15 countsandrepeat with
left foot up.
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19 2009
INNERTHIGHSTRETCH
Sit withthesolesof yourfeet togetherwith
yourkneespointingoutward. Pullyourfeet
ascloseintoyourgroinaspossible. Gently
pushyourkneestowardsthe floor. Holdfor
15 counts.
TOETOUCHES
Slowlybendforwardfromyourwaist, letting
yourback and shouldersrelaxasyou stretch
towardyourtoes. Reachdownasfarasyou
can and holdfor15 counts.
HAMSTRING STRETCHES
Sit withyourrightleg extended. Rest the
soleof yourleft footagainst yourrightinner
thigh. Stretchtowardyourtoeasfaras
possible. Holdfor15 counts. Relaxand
then repeat withleft leg extended.
CALF / ACHILLES STRETCH
Lean against awallwithyourleftleginfront
of the right andyourarmsforward. Keep Your
rightleg straightand theleft foot on thefloor,
then bendthe leftleg andlean forwardby
moving yourhipstowardthewall. Hold, then
repeaton theotherside for15 counts.
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