Sirius Fitness 16114902-1US User manual

MAG. RECUMBENT ROWER
Retain for Future reference
CAUTION:You must read and understand this owner’s manual before operating unit.
OWNER`S
MANUAL
Model No.
16114902-1US
•Assembly
•Operation
•Exercise
•Parts
•Warranty

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MANUFACTURE’S ONE-YEAR LIMITED WARRANTY
Your Sirius Recumbent Rower is warranted for one year from the date of purchase against
defects in material, when used for the purpose intended, under normal conditions, and
provided is receives proper care. Any part found defective or missing 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 recumbent rowers 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
All of the parts for the RECUMBENT ROWER, shown in figure can be ordered from Maurice
Pincoffs Canada Inc. 6050 DON MURIE STREET, NIAGARA FALLS, ONTARIO L2E 6X8.
When ordering parts, the parts will be sent and billed at the current prices. Prices may be
subject to change without notice. Check or money order must accompany all orders.
Standard hardware items are available at your local hardware store.
To ensure prompt and correct handling of any errors, or to answer any questions, please call
our Toll Free number: 1-888-707-1880, or local number 1-905-353-8955 or fax
1-905-353-8968 or email [email protected] Office hours are from 8:30 AM to
5:00 PM Monday to Friday Eastern Standard Time.
Always include the following information when ordering parts
zModel Number
zName of Each Part
zPart Number of Each Part
TABLE OF CONTENTS
WARRANTY 1 DIAGRAM & PARTS LIST 9-12
SAFETY PRECAUTIONS 2 MONITOR INSTRUCTIONS 13-14
PRE-ASSEMBLY CHECK LIST 3 TROUBLE SHOOTING 15
HARDWARE PACKING LIST 4 TRAINING GUIDELINES 16-18
ASSEMBLY INSTRUCTION 5-7 STRETCHING 19-20
FOLDING THE ROWER 8

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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 have 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 recumbent rower.
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 recumbent rower must be regularly checked for signs of wear and damage any
part found.
defective must be replaced with a new part from the manufacturer.
5. Fitness equipment must always be installed on a flat surface, It is recommended to
use an equipment mat to 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 2’ 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 recumbent
rower.
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 265 lbs.
WARNING: BEFORE BEGINNING ANY EXERCISE PROGRAM CONSULT YOUR
PHYSICIAN. THIS IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE
OF 35 OR PERSONS WITH PRE-EXISTING HEALTH PROBLEMS. READ ALL
INSTRUCTIONS BEFORE USING ANY FITNESS EQUIPMENT. WE ASSUME NO
RESPONSIBILITY FOR PEROSNAL INJURY OR PROPERTY DAMAGE SUSTAINS BY
OR THROUGH THE USE OF THIS PRODUCT.

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PRE-ASSEMBLY CHECK LIST
PART NO. DESCRIPTION Q’TY
1 Main Frame 1
11 Fixed Handlebar w/pulse 1
10 Monitor 1
30R/L Pedal R/L 2
9 Seat Support Bracket 1
18 Support Tube 1
40R/L Rower Pedal R/L 2
43R/L Pedal Support Tube R/L 2
2/3 Rear Stabilizer w/end caps 1
4/5 Front Stabilizer w/transportation wheels 1
15/16 Seat Cushion & Back Cushion 2
14 Aluminum Rail 1
Inner box 1
Manual 1

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HAREWARE PACKING LIST
Above described parts are all the parts you need to assemble this machine. Before
you start to assemble, please check the hardware packing to make sure they are
included.
Part NO Description Qty Drawings
6 Carriage Bolt M10*55 2
7 Flat Washer Φ10*Φ25 3 6 7
8 Domed Nut M10 2
12 Flat Washer Φ8*Φ17 8 8 12
20 Quick Release Knob 1
22 Nylon Locknut M8 2 20 22
25 Allen Bolt M6*35 8
27 Allen Bolt M6*12 4 25 27
28 Flat Washer Φ6*Φ17 12
29 Axle for Pedal 2 28 29
31 Allen Bolt M8*20 2
32 Bumper 2 31 32
33 Allen Bolt M10*50 1
35 Allen Bolt M8*55 1 33 35
41 Carriage Bolt M8*45 4
42 Domed Nut M8 6 41 42
51 Carriage Bolt M8*60 2
53 Allen Bolt M8*45 1 51 53
56 End Cap for Aluminum Rail L/R 2
57 Nylon Locknut M10 1 56 57
102 Allen Key L4 2
103 Allen Key L6 1 102 103
104 Allen Wrench S13,17 1
104

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ASSSEMBLY 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.
It will take two people to assemble your unit.
Step 1
Attach the front stabilizer (4) w/transportation wheels (5L/5R) to the main frame (1). Secure using two
carriage bolts (6), two flat washers (7) and two domed nuts (8).
Attach the left and right pedals (30L/30R) to the opening of the right and left crank disc (76).
Note: The pedals are marked with L & R. The right pedal (R) should be threaded on clockwise and the left
pedal (L) should be threaded counter-clockwise.
Step 2
Attach the left pedal support tube (43L) to the left side of the main frame (1). Secure using two carriage
bolts (41), two flat washers (12) and two domed nuts (42). Repeat this procedure for the right pedal
support tube (43R).
Attach the left rower pedal (40L) to the left pedal support tube (43L). Secure using one axle (29), two allen
bolts (27) and two flat washers (28). Repeat this procedure for the right pedal (40R).
Attach the support tube (18) to the bottom back bracket of the main frame (1). Secure using one allen bolt
(35), one flat washer (12) and one nylon locknut (22).

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Step 3
a) Attach the rear stabilizer (2) with adjustable end cap (3) to the aluminum rail (14). Secure using one
allen bolt (33), one flat washer (7) and one nylon locknut (57). Insert the lock pin (101) into the
aluminium rail to secure the rear stabilizer (2).
b) Attach the aluminum rail (14) onto the upper back bracket of the main frame (1). Secure using one
allen bolt (21), two spacers (34), one flat washer (12) and one nylon locknut (22) which is pre-
assembled on the unit.
c) Connect the upper extension pulse wire (44) to the extension coil pulse wire (50).
d) Attach the support tube (18) to the bottom of aluminum rail (14). Secure using one allen bolt (53) ,
one flat washer (12) and one nylon locknut (22).
Step 4
Attach the handlebar (11) to the seat support bracket (9). Secure using two carriage bolts (51), two flat
washers (12) and two domed nuts (42).
Attach the seat cushion (15) to the seat support bracket (9). Secure using four allen bolts (25) and four
flat washers (28).
Attach the back cushion (16) to the seat support bracket (9). Secure using four allen bolts (25) and four
flat washers (28).

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Step 5
a) Slide the seat support bracket (9) onto the aluminum rail (14). Secure using the quick release knob
(20) into your desired position. Connect the upper coil pulse wire (50) to the back pulse wire (52).
b) Fix two bumpers (32) on each side of aluminum rail (14). Secure using two allen bolts (31).
c) Attach the right and left end caps (56L / 56R) onto the end of the aluminum rail (14).
d) Connect the upper extension pulse wire (44), to the back of the monitor (10).
Connect the sensor wire (45) to the back of the monitor (10).
Connect the rower sensor wire (46) to the back of the monitor (10).
Attach the computer (10) to the bracket of front post of the main frame (1). Secure using two screw
(38) which are found on the monitor.
Note: Ensure that the wires are safely tucked inside the opening so that the wires do not get pinched
when inserting the monitor onto the monitor bracket.
Ensure that that you have fastened the bolts securely.
You have completed the assembly of your cycle.

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How to fold the unit
1. Please move the seat to the rear hole and secure using by the quick release knob before
you fold the unit.
2. Pull out the lock pin and fold the rear stabilizer towards to the aluminum rail. Then plug
the lock pin.
How to change the rower to recumbent
3. Pull up the handlebar and place it onto the holder on the upright.
4. Fix the quick release knob on your desired position.

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PART LIST
Key No. Part No. Description Qty
1 1490201 Main Frame 1
2 1490202 Rear Stabilizer 1
3 1490203 Adjustable End Cap 2
4 1490204 Front Stabilizer 1
5L 1490205L-1 Transportation Wheel Left 1
5R 1490205R-1 Transportation Wheel Right 1
6 1490206 Carriage Bolt M10*55 2
7 1490207 Flat Washer Φ10*Φ25 3
8 1490208 Domed Nut M10 2
9 1490209-1 Seat Support Bracket 1
10 1490210 Monitor 1
11 1490211-1 Handlebar 1
12 1490212 Flat Washer Φ8*Φ17 14
13 1490213 Round End Cap Φ25.4 4
14 1490214 Aluminum Rail 1
15 1490215 Seat Cushion 1
16 1490216 Back Cushion 1
17 1490217 Sliding Tube 1
18 1490218 Support Tube 1
19 1490219 Inner Cap 1
20 1490220 Quick Release Knob 2
21 1490221 Allen Bolt M8*80 1
22 1490222 Nylon Locknut M8 12
23 1490223 Axle for Wheel 4
24 1490224 Wheel 4
25 1490225 Allen Bolt M6*35 8
26 1490226 Square End Cap □25.4 4
27 1490227 Allen Bolt M6*12 6
28 1490228 Flat Washer Φ6*Φ17 14
29 1490229 Axle for Rowing Pedal 2
30L 1490230L Pedal Left 1
30R 1490230R Pedal Right 1
31 1490231 Allen Bolt M8*20 5
32 1490232 Bumper 4
33 1490233 Allen Bolt M10*50 1
34 1490234 Spacer 2

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Key No. Part No. Description Qty
35 1490235 Allen Bolt M8*55 1
36 1490236 Square End Cap □30 3
37 1490237 Square End Cap □40*80 1
38 1490238 Screw M5*10 2
39 1490239 Tension Control w/Cable 1
40L 1490240L Rower Pedal Left 1
40R 1490240R Rower Pedal Right 1
41 1490241 Carriage Bolt M8*45 4
42 1490242 Domed Nut M8 6
43L 1490243L Pedal Support Tube Left 1
43R 1490243R Pedal Support Tube Right 1
44 1490244 Upper Extension Pulse Wire 1
45 1490245 Sensor Wire 1
46 1490246 Sensor Wire for rower 1
50 1490250 Extension Coil Pulse Wire 1
51 1490251 Carriage Bolt M8*60 2
52 1490252 Back Pulse Wire 1
53 1490253 Allen Bolt M8*45 1
54 1490254 Clip Φ8 4
55 1490255 Square End Cap □38 1
56L 1490256L Aluminum Rail End Cap Left 2
56R 1490256R Aluminum Rail End Cap Right 2
57 1490257 Nylon Locknut M10 1
58 1490258 Square End Cap □30*60 2
59 1490259 Spacer 1
60 1490260 Magnetic Wheel Assembly 1
61 1490261 Bracket for Idler 2
62 1490262 Screw M8*75 1
63 1490263 Spacer 1
64 1490264 Spring 1
65 1490265 Bracket for Handlebar 1
66 1490266 Plastic Pulley 1
67 1490267 Axle for Plastic Pulley 1

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Key No. Part No. Description Qty
68 1490268 Front Handlebar Holder 1
69 1490269 Plastic Bushing 1
70 1490270 Front Handlebar 1
71 1490271 Screw 1
72 1490272 Flat Washer Φ5*Φ18 1
73 1490273 Screw ST5*15 14
74 1490274 Bearing 6000Z 2
75 1490275 Hex Head Bolt M8*65 1
76 1490276 Disc Cover 2
77L 1490277L Crank Disc Left 1
77R 1490277R Crank Disc Right 1
78 1490278 Screw ST3.5*10 8
79 1490279 Screw ST3.5*15 8
80 1490280 Pulley 1
81 1490281 Idler Wheel w/bracket 1
82 1490282 Spring 1
83 1490283 Hex Head Bolt M6*20 1
84 1490284 Nut M6 2
85 1490285 Taper Spring 1
86 1490286 Bearing 2
87 1490287 Belt Φ230 1
88 1490288 Belt Φ460 1
89 1490289 Flywheel 1
90 1490290 Flywheel Adjustor 2
91 1490291 France Nut 4
92 1490292 Clip Ring 2
93 1490293 Screw ST5*15 4
94 1490294 Sensor Bracket 2
95L 1490295L Chain cover Left 1
95R 1490295R Chain cover Right 1
96 1490296 Spring Clutch w/cable 1
97 1490297 Hand pulse sensor 2
98 1490298 Screw ST4*20 2
99 1490299 Flat washerΦ4.2*Φ12 2
100 14902100-1 Adjustable Knob 2
101 14902101-1 Lock Pin 1

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DIAGRAM

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MONITOR INSTRUCTION
The things you should know before exercise:
This monitor has two input signals, which are respectively working with the “Bike” mode and
the “Rower Machine” mode. When the two signals are inputted at the same time, the priority
is the Rower Machine mode.
After you install the two batteries, the computer will enter CLOCK mode and show 0:00. If
there is no signal or keys are not pressed after 4 minutes, the clock will count up from 0:00
during the exercise mode.
Key Function:
MODE: Press to select functions between: scan, time, speed, distance, calories,
pulse, RPM and count.
Press to accept the pre-set target value
Press and hold for four seconds to reset the all values to zero.
UP or Down: Press to preset the target value of time, count, distance and calories
Functions and features:
1. SCAN: Displays each function in sequence every 6 seconds. The display loop is
time, speed, distance, count, calories-rpm and pulse.
2. TIME: Shows your elapsed workout time up to 99:59
Counts down from your preset target time to 00:00 during your workout
You can switch between Bike mode and Rower mode, the computer will count
based on the value recorded before.
3. SPEED: Displays your workout speed value in MILE per hour from 0.0 to 99.90.

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4. DISTANCE: Displays the cumulative distance traveled during your workout up to 99.9M for
the Bike mode and up to 9999 feet during the rower mode.
Counts down from your preset target distance to 0.0 during your workout
When you alter one mode to the other, the distance unit changes and the
value goes to zero.
5. CALORIES: Your computer will estimate the cumulative calories burned at any given time
during your workout. It counts up from 0.00 to 999.9. You can set the target
calories within the value from 10 to 999.0. When you change between Bike
mode and Roller mode, the computer will continue to count based on the
former value.
6. PULSE: The monitor will display the user’s current heart rate in beats per minute
during the workout. Both hands must hold the gripped pulse for a heart rate
reading during your workout.
NOTE: This data is a rough guide used for comparison of different exercise
sessions, which cannot be used for medical purposes.
7. RPM: Displays the revolutions per minute during the Bike mode. Displays the strokes
per minute during the Rower machine mode. The RPM and Pulse mode will
display are displayed in the same window alternately every six seconds. If
there is no pulse detected, the window will only shows the value of RMP. The
value range is from 15 to 999. If it is over 999, the window will show “E”.
8.COUNT:Accumulates total working count from 0 up to 9999.
Counts down from your preset count to 0.0 during your workout.
The computer doesn’t count during Bike mode.
The value will reset to zero when the Rower mode changes.
Remarks:
1. The monitor will turn on automatically by pressing any key or starting your exercise
program.
2. The monitor will shut off automatically if no signal is detected for four minutes reset all
values to zero.
3. If monitor is illegible or partial segments appear, remove batteries and re-install.
4. Monitor requires 2 “AA” batteries.
5. Rechargeable batteries are not recommended.

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Trouble Shooting
Problem Cause Correction
Monitor does not display Batteries weak or dead Replace batteries
Sending unit not connected
Securely plug sending unit into
extension wire and the back of the
monitor
Sending unit not working
properly Replace sending unit
No speed or distance
displays on the monitor
Monitor not working properly Replace monitor
Tension control cable not
connected
Securely plug tension control cable
into the extension tension control
cable
No tension
Magnetic wheel not working
properly Replace magnetic wheel
Pulse wire not connected
not connected
Securely plug wires into the back of
the monitor
Hand pulse defective Replace hand pulse grip or ear clip
Heart rate not displaying
Monitor not working properly Replace monitor
Crank bearing defective Replace crank bearings
Idler pulley defective Replace idler pulley
Grinding
Mag wheel defective Replace magnetic wheel
Squealing V-belt slipping Adjust v-belt
Always ensure batteries are fresh and in correctly.

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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.

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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 to 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
10Second 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
10Second Count 26 26 25 24 23 22 22 21 20
Beats per Minute 156 156 150 144 138 132 132 126 120

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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

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STRETCHING
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.
Movements should be performed slowly and smoothly, with no bouncing or jerking. Move
into the stretch until slight tension, not pain, is felt in the muscle and hold for 20-30 seconds.
Breathing should be slow, rhythmical and under control, making sure never to hold your
breath.
HEAD ROLLS SHOULDER LIFTS
Rotate your head to the right for one count, feeling Lift your right shoulder up toward your ear
the stretch up the left side of your neck. Next rotate for one count. Then lift your left shoulder
your head back for one count, stretching your chin to up for one count as you lower your right
the ceiling and letting your mouth open. Rotate your shoulder.
head to the left for one count, and finally, drop your
head to your chest for one count.
SIDE STRETCHES QUADRICEPS STRETCH
Open your arms to the side and continue lifting With one hand against a wall for balance,
them until they are over your head. Reach your reach behind you and pull your right foot up.
right arm as far upward toward the ceiling as Bring your heel as close to your buttocks as
you can for one count. Feel the stretch up possible. Hold for 15 counts and repeat with
your right side. Repeat this action with your left foot up.
left arm.