Sirius Fitness 16116178US User manual

MagneticUpright Cycle
OWNER S
MANUAL
MODELNO.
16116178US
lAssembly
lOperation
lTrouble Shooting
lAdjustment
lParts
lWarranty
Retainfor Future reference
CAUTION: Youmust readandunderstand thisowner’smanual
beforeoperatingunit.

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MANUFACTURE SONE-YEAR LIMITEDWARRANTY
Your Sirius cycleiswarranted foroneyearfromthe dateofpurchaseagainst defectsinmaterial
and workmanship, when used forthe purposeintended,undernormalconditions, and provided it
receivespropercare.Anypart found defectivewillbe sent atno cost when returnedinaccordance
withthe termsof thiswarranty.
Thiswarrantyisnot transferableandisextended onlytothe originalowner.
The warrantyshallnot applytoexercisecycleswhichare(1)used forcommercialorotherincome
producingpurposes, or(2)subject tomisuse,neglect, accident orunauthorizedrepairsand
alterations.
Thiswarrantyprovidedhereinisinlieuofallotherexpress warranties.Anyimpliedwarranties,including
anyimpliedwarrantiesofmerchantabilityorfitnessforparticularpurpose, arelimitedindurationtothefirst
12 monthsfromthedateofpurchase.Allotherobligationsorliabilities,including liabilityforconsequential
damages, areherebyexcluded.
REPAIRPARTSAND SERVICE
Allof thepartsforthe cycle, showninfigurecan be orderedfrom:MAURICEPINCOFFS
CANADAINC., 6050 DonMurieStreet, NiagaraFalls, OntarioL2E6X8. When ordering parts,
the partswillbe sent andbilled at the currentprices.Pricesmaybe subject tochange without
notice.Chequeormoneyordermust accompanyallorders.Standardhardwareitemsare
availableat yourlocalhardwarestore.
Toensureprompt and correct handling ofanyerrors, ortoansweranyquestions,pleasecall
ourTollFree number, 1-888-707-1880, orlocalnumber1-905-353-8955 orfax1-905-353-8968 or
email usat [e-mail]8:30 A.M. to5:00 P.M. Mondayto
FridayEasternStandardtime.
Always include the followinginformation whenorderingparts:
*Modelnumber
*Nameof eachpart
*Part numberof eachpart
TABLE OFCONTENTS
WARRANTY 2 MONITOR 9
SAFETYPRECAUTIONS 3 DIAGRAM&PARTLIST 10-12
PRE-ASSEMBLYCHECKLIST 4 TROUBLESHOOTING GUIDE 13
HARDWARD PACKING LIST 5 TRAINING GUIDELINES 14-16
ASSEMBLY 6-8 STRETCHING EXERCISE 17-18

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SAFETYPRECAUTIONS
Thankyouforpurchasing ourproduct. Even though wego togreateffortstoensurethe qualityof
eachproduct weproduce, occasionalerrorsand /oromissionsdooccur. Inanyevent shouldyou
findthisproduct tohaseitheradefectiveoramissing partpleasecontact usforareplacement.
Thisproduct hasbeen designedforhomeuseonly. Productliabilityand guarantee conditionswill
not be applicabletoproductsbeing subjected toprofessionaluseorproductsbeing usedinagym
center.
Thisexerciseequipment wasdesignedand built foroptimumsafety. However, certainprecautions
applywheneveryou operateapieceofexerciseequipment. Besuretoread the entiremanual
beforeassemblyand operationof thismachine.Also, pleasenotethe following safetyprecautions:
1.Read the OWNER’SOPERATING MANUALand allaccompanying literatureand
followit carefullybeforeusing yourcycle.
2.If dizziness, nausea, chest pains, oranyotherabnormalsymptomsareexperiencedwhile
usingthisequipment, STOPthe workout at once.CONSULTAPHYSICIANIMMEDIATELY.
3.Inspect yourexerciseequipment priortoexercising toensurethat allnutsand boltsarefully
tightened beforeeachuse.
4.The cyclemustbe regularlychecked forsignsofwearand damage.Anypartfound defective,
the part must be replaced withnewsparepartfromthe manufacturer.
5.Fitness equipment mustalways be installed onaflat surface,donotplacetheunitonaloose
rug orunevensurface.Thiswillhelpprevent the unit frommoving whileitisbeing used,
whichcouldpossiblyscratchordamage the surfaceofyourfloor.
6.Nochangesmust be made whichmight compromisethe safetyof the equipment.
7.It isrecommended tohaveaminimumof 1’safeclearancearound the exerciseequipment
whileinuse.
8.Keep children and petsawayfromthisequipment at all timeswhileexercising.
9.Warmup 5to10 minutesbeforeeachworkoutand cooldown5to10 minutesafterward.
Thisallowsyourheartratetograduallyincreaseand decreaseandwillhelppreventyou from
straining muscles.
10.Neverholdyourbreathwhileexercising. Breathingshouldremainat anormalratein
conjunction withthe levelof exercisebeing performed
11.Always wearsuitableclothing andfootwearwhileexercising. Donot wearloosefitting
clothingthatcouldbecomeentangledwiththemoving partsof yourcycle.
12.Caremust be taken when lifting ormoving theequipment, soasnot toinjureyourback.
Always useproperlifting techniques
13.Userweight shouldnotexceed 220 lbs.
WARNING:BEFOREBEGINNINGANYEXERCISEPROGRAMCONSULTYOUR PHYSICIAN.
THISISESPECIALLYIMPORTANTFORINDIVIDUALSOVERTHEAGEOF35 ORPERSON
WITHPRE-EXISTING HEALTHPROBLEMS. READ ALLINSTRUCTIONSBEFOREUSINGANY
FITNESS EQUIPMENT. WEASSUMENO RESPONSIBILITYFORPERSONALINJURYOR
PROPERTYDAMAGESUSTAINSBYORTHROUGHTHEUSE OFTHISPRODUCT.

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PRE-ASSEMBLYCHECK LIST
Front Stabilizer(2)
Left pedal(14)
Rightpedal(15)
Mainframe(1)
RearStabilizer(3) Seat (26)
Handlebarpost (4)
Handlebar(6)
Seat post (5)
Monitor(63)
NO
DESCRIPTION QTYNO
DESCRIPTION QTY
1 Mainframe 1 6 Handlebar 1
2 Front stabilizerw/ transportation
wheels 1 14 Left pedal 1
3 Rearstabilizerw/ leveling end
caps 1 15 Rightpedal 1
4 Handlebarpost 1 26 Seat 1
5 Seatpost 1 63 Monitor 1

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HARDWAREPACKINGLIST
NO DESCRIPTION QTY
SKETCH
32 Seat post adjustment knob
1
43 Allen head bolt M8*20 7
32 43
44 Carriage bolt M8*60 4
55 Cap nut M8 4
44 55
56 CurvewasherM8 11
57 Spring washerM8 11
56
57
70 Allen wrench 1
71 Universalscrewdriver 1
70
71
NOTE:
Abovedescribed partsareall thepartsyouneed toassemblethismachine. Beforeyou startto
assemble, pleasecheckthe hardwarepacking tomakesuretheyareincluded.

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ASSEMBLYINSTRUCTION
Thismanualisdesigned tohelpyoueasilyassemble,adjustand usethismachine.Pleaseread this
manualcarefully.Forthe sakeoffamiliarizing yourselfwiththepartsidentified inthe instruction,first
studythe overviewdrawing.
Set allpartsinacleararea on the floorandremovethe packing material. Refertothe partslist for
helptoidentifythe parts.
It willtaketwopeopletoassemblyyourcycle.
STEP1.
ATTACHING THESTABILIZERS
lAttachthe rearstabilizer(3)with
levelingend caps(30)tothemain
frame(1).Secureusingtwocarriage
boltsM8*60 (44),twocurvewashers
(56), twospringwashers(57)and
twocap nuts(55).
lAttachthe front stabilizer(2)with
transportation wheels(29)tothe
front ofthe mainframe(1). Secure
usingtwocarriage boltsM8*60 (44),
twocurvewashers(56),twospring
washers(57)and twocap nuts(55).
NOTE: Ensurethat theboltsare
fastened securely.If the unitis
wobbly,pleaseusethe levelingcaps
(30)of the rearstabilizertolevelthe
unit.
44
44
25657 55
555756
55
5756 3
44
44
1
4x4x4x4x

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STEP2.
ATTACHING THEPEDALS
lAttachthe rightpedalstrap (15S)to
the rightpedal(15).Attachthe
right pedal(15)tothe right crank
arm(10).Repeat fortheleft pedal
(14).
Note: The leftpedal “L”shouldbe
threadedon counter-clockwise.
The right pedal “R”shouldbe
threadedon clockwise.
STEP3.
ATTACHING THESEAT, BELLOW
AND SEATPOST
lRemovethree ofM8nylonnuts
(67), M8Spring washers(68)and
M8washers(69)fromthe seat (26).
lAttachthe seat(26)tothetopofthe
seat post(5). Secureusingthree
M8washers(69), three M8spring
washers(68)and three M8nylon
caps(67)that werepreviously
removed fromthe seat (26).
lSlide thebellow(41)ontotheseat
post (5).
lInserttheseatpost(5)intothemain
frame(1). Secureinyourdesired
positionwiththeseat post
adjustment knob (32).
10
14(L)
15(R)
5
32
5
41
26
69
68
67
5

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STEP4.
ATTACHING THEHANDLEBARPOST
lConnect thesensorwire(64)tothe
extension sensorwire(65)
lConnect thecablefromthe tension
control(20)tothe extension tension
controlcable(21). (See inset)
lInsert thehandlebarpost(4)into
the mainframe(1). Secureusing
three allenheadboltsM8(43),
three spring washersM8(57)and
three curvewashers(56).
Note: Ensurethat the boltsfastened
securely.
STEP5.
ATTACHING THEHANDLEBARAND
MONITOR
lAttachthe handlebarw/clamp(6)to
the handlebarpost (4). Secure
usingfourallen head boltsM8(43),
fourspring washersM8(57)and
fourcurvewashers(56).
lConnect theextensionsensorwire
(65)tothe back of themonitor(63).
lSlide themonitor(63)ontothe
bracket ofthe handlebarpost(4).
Secureusing twoscrews(66).
Note: Ensurethat the sensorwireis
tucked securelyintothe opening
of the handlebarpost toavoid
cutting the wire.Ensurethat
the boltsfastened securely.
YOURUNITISNOWFULLYASSEMBLED.

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MONITORINSTRUCTION
FUNCTIONBUTTONS
Mode Press toselect functionsbetween scan, time, speed, distanceand calories.
Press and holdforthreesecondstoreset allvaluestozero.
Functions:
Scan Displays eachfunction insequenceeveryfourseconds.The displayloop istime,
speed, distance, calorieand totaldistance.
TimeDisplays yourelapsedworkout timeup to99:59
SpeedDisplayyourcurrentspeed up to99.9km.
DistanceDisplays the cumulativedistancetraveled during yourworkoutup to99.9km.
CaloriesDisplays the cumulativecaloriesburned at anygiventimeduringyourworkoutup
to999 cal.
Note:Thisisaroughguideused forcomparison of differentexercisesessions,
whichcannotbe usedformedicalpurposes.
TotalDistanceDisplays the totaldistancetraveledafterinstallingthe batteries.
Remarks:
1.Monitortakes2 “AA”batteries
2.Monitorwillturnon automaticallybypressing anykeyorwhen you starttopedal.
3.Monitorwillturnoff automaticallyif nosignalisdetectedforeight minutes
4.If monitorisillegibleorpartialsegmentsappear, removebatteriesandwait 15
seconds.

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DIAGRAM

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PART LIST
KEYNO
PARTNO
DESCRIPTION Q'TY
1 17801 Mainframe 1
2 17802 Front stabilizer 1
3 17803 Rearstabilizer 1
4 17804 Handlebarpost 1
5 17805 Seat post 1
6 17806 Handlebar 1
7 17707 Idlerpulleysleeve 1
8 17708 Idlerpulleybracket 1
9 17709 Magneticassembly 1
10 17810 Crankarm 1
11 17711 Crankbearing assembly 1
12 17712 Belt 1
13 17813 Pulley 1
14 17714 Pedalleft1
14S 17714S Pedalstrap left 1
15 17715 Pedalright 1
15S 17715S Pedalstrap right 1
16 17816 Flywheel 1
17 17817 Flywheelaxle 1
18 17718 Bearing 6000 2
19 17719 Bearing 6001 1
20 17720 Tension control1
21 17721 Extension tension cable 1
22 17722 Magneticspring 1
23 17723 Adjustablespring 1
24 17724 Bearing 6901 1
25 17725 C-clip 2
26 17726 Seat 1
27 17827 Handlebarfoamgrip 2
28 17728 Handlebarend cap 2
29 17729 Transportation wheel 2
30 17730 Leveling end cap 2
31 17731 Seat post bushing 1
32 17732 Seat post adjustment knob 1
33-3 17833-3 Leftcovercopper 1

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KEYNO
PARTNO
DESCRIPTION Q'TY
34-3 17834-3 Right coveryellow 1
35 17735 Crankcover 2
36 17736 Coverforseat post 1
37 17737 Coverforhandlebar 1
38 17738 Leftgillcover 1
39 17739 Right gill cover 1
40 17740 Disccover2
41 17741 Bellow 1
42 17742 Cross-head screwM4*20 2
43 17843 Allen head boltM8*20 7
44 17844 Carriage boltM8*60 4
45 17745 Hexhead boltM10*72 1
46 17746 Hexhead boltM5*35 1
47 17747 Round head screwM4*20 4
48 17748 Flat head screwM4*20 1
49 17749 Cross-head screwM3*8 6
50 17750 Nylon nutM10 1
51 17751 Nylon nutM8*6.35T 2
52 17752 Nylon nutM10*6.35T 1
53 17753 Nylon nutM8 1
54 17754 Nut M5 2
55 17855 Cap nut M8 4
56 17856 CurvewasherOD20*ID8.5*1.5T 11
57 17857 Spring washerM8*2.0T 11
58 17758 Flat washerOD14*ID10.5*1.5T 2
59 17759 Flat washerOD14*ID8.5*2.0T 2
60 17760 Flat washerM10*2.0T 2
61 17761 Flat washerM8*1.5T 3
62 17762 Flat washerOD9*ID4*0.5T 6
63 17863S Monitor 1
64 17764 Sensorwire 1
65 17765 Extension sensorwire 1
66 17766 Allen head bolt2
67 17767 Nylon nutM83
68 17768 Spring washerM83
69 17769 WasherM83
70 17870 Allen wrench 1
71 17871 Universalscrewdriver 1

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TROUBLESHOOTINGGUIDE
MAINENANCE
The safetyofthisproducecan bemaintainedonlyifregularperiodicchecksaremade.Mostcheckscanbe
performedonceaweek.Howeversomechecksshouldbemadebeforeeachworkout, andareindicatedas
suchbelow.
CHECKS
lBesurebatteriesarenewandelectronicconnection arecleanandtight.
lCheck that seat nutsaresecure, checkbeforeeachworkout.
lCheck thatpedalsaretight, pedalscanworklooseovertime.
lCheck that stabilizerboltsaretight, check beforeeachworkoutthis.
lCheck thathandlebarissecure, ifnot, tighten, check beforeeachworkoutthis.
lShouldapartbecomedefective,replaceitimmediately.Donotallowuseofthe equipmentuntil ithas
been repaired.
CLEANING
Almostall surfacesarewashable.Adampclothissufficienttocleanmost surfacesofthisunit.
Becarefulnottodripwateronthe monitor.Amildliquidsoap maybe addedif needed.
PROBLEM CAUSE CORRECTION
1. Nodisplayonmonitor Batteriesweakordead. Changebatteries.
Uppermonitorsensorwirenot
connectedtomonitor.
Securelypluglower-upper
speedpick upwireintotheback
ofthemonitor
Lowermonitorsensorwirenot
working properly.
Replacelower-upperspeed
pick up.
2.Nospeed ordistance
displayonmonitor.
Monitornot working properly. Replacemonitor.
Crankbearing defective Replacecrankbearings
Idlerpulleydefective Replaceidlerpulley
3.Grinding
Magneticflywheeldefective Replacemagneticflywheel
4.Bikerocksasyoupedal.
Bikeisnot level. Adjust the endcapsontherear
stabilizeruntil bikeislevel.

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TRAININGGUIDELINES
Exercise
Exerciseisoneof the mostimportantfactorsinthe overallhealthofanindividual.Listedamong its
benefitsare:
žIncreasedcapacityforphysicalwork(strengthendurance)
žIncreasedcardiovascular(heart andarteries/veins)and respiratoryefficiency
žDecreased risk of coronaryheart disease
žChangesinbodymetabolism, e.g. losing weight
žDelayingthe physiologicaleffectsof age
žPhysiologicaleffects, e.g. reduction instress,increaseinself-confidence,etc.
BasicComponentsofPhysical Fitness
Therearefourallencompassing componentsof physicalfitnessand weneed tobrieflydefine
eachand clarifyitsrole.
Strength isthecapacityof amuscletoexertaforceagainstresistance. Strengthcontributesto
powerand speedand isof greatimportancetoamajorityof sportspeople.
MuscularEndurance isthe capacitytoexert aforcerepeatedlyoveraperiod of time, e.g. itis
the capacityof yourlegstocarryyou10 Kmwithout stopping.
Flexibility istherange ofmotion aboutajoint. Improvingflexibilityinvolvesthe stretchingof
musclesand tendonstomaintainorincreasesuppleness,and providesincreased resistanceto
muscleinjuryorsoreness.
Cardio-RespiratoryEndurance isthe most essentialcomponent of physicalfitness. It isthe
efficient functioning ofthe heart and lungs
AerobicFitness
The largestamountofoxygen thatyou can useperminuteduring exerciseiscalled your maximum
oxygenuptake (MVo2).Thisisoftenreferred toasyour aerobiccapacity.
The effortthatyou can exertoveraprolonged period oftimeislimited byyourabilitytodeliver
oxygen tothe working muscles.Regularvigorousexerciseproducesatraining effectthatcan
increaseyouraerobiccapacitybyasmuchas20 to30%.Anincreased MVO2indicatesan
increased abilityofthe hearttopumpblood,ofthe lungstoventilateoxygen and ofthe musclesto
takeup oxygen.
AnaerobicTraining
Thismeans “withoutoxygen”and isthe outputofenergywhen the oxygen supplyisinsufficientto
meet the body’slongtermenergydemands. (Forexample, 100 metersprint).
TheTrainingThreshold
Thisisthe minimumlevelofexercisewhichisrequiredtoproducesignificantimprovementsinany
physicalfitness parameter.
Progression
Asyourbecomefitter, ahigherintensityof exerciseisrequired tocreateanoverload andtherefore
provide continued improvement
Overload
Thisiswhereyou exerciseatalevelabovethatwhichcan be carried outcomfortably.The intensity,
durationandfrequency ofexerciseshouldbeabovethetraining thresholdandshouldbe gradually
increased asthebodyadaptstothe increasing demands.Asyourfitness levelimproves,sothe
training thresholdshouldbe raised.
Workingthrough yourprogramand graduallyincreasing the overload factorisimportant.

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Specificity
Differentformsofexerciseproducedifferentresults.Thetypeofexercisethatiscarriedoutis
specificbothtothe musclegroupsbeingusedand tothe energysourceinvolved.
Thereislittletransferofthe effectsofexercise,i.e.fromstrengthtraining tocardiovascularfitness.
Thatiswhyitisimportant tohavean exerciseprogramtailored toyourspecificneeds.
Reversibility
If you stop exercising ordonotdo yourprogramoften enough,you willlosethe benefitsyou have
gained. Regularworkoutsarethe keytosuccess.
WarmUp
Everyexerciseprogramshouldstartwitha warm up wherethe bodyispreparedfortheeffortto
come. It shouldbegentleand preferablyusethe musclestobe involved later.
Stretchingshouldbe included inbothyour warm up and cooldown,and shouldbeperformed after
3-5minutesoflowintensityaerobicactivityorcallisthenictype exercise.
Warm DownorCool Down
Thisinvolvesagradualdecreaseinthe intensityofthe exercisesession. Followingexercise, a
large supplyof bloodremainsinthe workingmuscles. If itisnot returned promptlyothe central
circulation, pooling ofblood mayoccurinthemuscles
HeartRate
Asyou exercise,sotherateatwhichyourheartbeatalsoincreases.Thisisoftenusedasa
measureofthe requiredintensityofexercise.You need toexercisehardenough tocondition your
circulatorysystem, and increaseyourpulserate, but not enough tostrainyourheart.
Yourinitiallevelof fitness isimportantindevelopinganexerciseprogramforyou. Ifyouarestarting
off, you canget agood training effectwithaheartrateof 110-120 beatsperminute(BPM).If you are
fitter, you willneed ahigherthresholdof stimulation.
Tobeginwith, you shouldexerciseat alevelthatelevatesyourheart ratetoabout65 to70%ofyour
maximum.If you find thisistoo easy,you maywanttoincreaseit, butitisbettertoleanon the
conservativeside.
Asaruleofthumb, the maximumheart rateis220 minusyourage.Asyou increaseinage,soyour
heart, likeothermuscles,losessomeofitsefficiency.Someofitsnaturalloss iswon back asfitness
improves.
The followingtableisaguide tothosewho are “startingfitness”.
Age 25 30 35 4045 50 5560 65
Target heart Rate
10 Second Count23 22 22 21 20 19 19 1818
BeatsperMinute138 132 132 126 120 114 114 108 108
Pulse Count
The pulsecount(on yourwristorcarotidarteryinthe neck,taken withtwoindexfingers)isdone for
ten seconds,taken afewsecondsafteryou stop exercising.Thisisfortworeasons:(a)10 seconds
islongenough foraccuracy,(b)thepulsecountistoapproximateyourBPMrateat the timeyou are
exercising. Sinceheartrateslowsasyou recover, alongercountisn’t asaccurate.
The targetisnotamagicnumber,butageneralguide.If you’reaboveaveragefitness,you may
workquitecomfortablyalittleabovethat suggested foryourage group.
The following tableisaguide tothosewho arekeeping fit. Hereweareworking atabout80%of
maximum.
Age 25 30 35 4045 50 55 60 65
Target heart Rate
10 Second Count26 26 25 2423 22 22 21 20
BeatsperMinute156 156 150 144138132132 126120
Don’tpushyourselftoo hardtoreachthe figureson thistable.It can be veryuncomfortableifyou

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overdo it.Letithappennaturallyasyouworkthroughyourprogram.Remember,the targetisa
guide, notarule, alittleaboveorbelowisjust fine.
Twofinalcomments:(1)don’tbe concerned withdaytodayvariationsinyourpulserate,being
underpressureornotenoughsleepcanaffect it;(2)yourpulserateisaguide,don’tbecomeaslave
toit.
Endurance CircuitTraining
Cardiovascularendurance,muscle,strength,flexibilityandcoordination areallnecessaryfor
maximumfitness.The principlebehindcircuittraining istogiveapersonalltheessentialsatone
timebygoing through yourexerciseprogrammoving asfastaspossiblebetween eachexercise.
Thisincreasesthe heartrateand sustainsit, whichimprovesthe fitnesslevel. Donotintroducethis
circuittrainingeffectuntilyou havereachedanadvancedprogramstage.
BodyBuilding
Isoften usedsynonymouslywithstrengthtrainingThefundamentalprincipalhereisOVERLOAD.
Here,the muscleworks againstgreaterloadsthanusual.Thiscanbedonebyincreasing the load
you areworking against.
Patronization
Thisisthe termused tovaryyourexerciseprogramforbothphysiologicalandpsychological
benefits. Inyouroverallprogram, you shouldvarythe workload,frequency andintensity.Thebody
respondsbettertovarietyandsodoyou. Inaddition, when you feelyourselfgetting “stale’,bring in
periodsoflighterexercisetoallowthe bodytorecuperateand restoreitsreserves.You willenjoy
yourprogrammoreand feelbetterforit.
MuscleSoreness
Forthe firstweekorso,thismaybe theonlyindicationyouhavethatyouareonanexercise
program.This,ofcourse,doesdepend on youroverallfitness level.Aconfirmation thatyouareon
the correctprogramisaveryslightsoreness inmost majormusclegroups.Thisisquitenormaland
willdisappearinamatterof days.
If you experiencemajordiscomfort, you maybe on aprogramthatistoo advanced oryouhave
increased yourprogramtoo rapidly.
If you experiencePAINduringorafterexercise, yourbodyistelling yoursomething.
Stop exercisingand consult yourdoctor.
WhattoWear
Wearclothing thatwillnotrestrictyourmovementinanywaywhileexercising.Clothesshouldbe
lightenough toallowthe bodytocool.Excessiveclothingthatcausesyou toperspiremorethan
you normallywouldwhileexercising,givesyou no advantage.The extraweightyou loseisbody
fluidandwill bereplaced withthenext glassof wateryoudrink.It isadvisabletowearapairof gym
orrunning shoesor “sneakers”.
BreathingduringExercise
Donot holdyourbreathwhileexercising. Breathe normallyasmuchaspossible. Remember,
breathinginvolvestheintakeand distribution of oxygen, whichfeedsthe working muscles.
Restperiods
Onceyoustartyourexerciseprogram,you shouldcontinuethroughtothe end.Donotbreakoff
halfwaythroughand then restartatthesameplacelateron withoutgoing through the warm-up
stage again.
The rest period requiredbetween strengthtrainingexercisesmayvaryfromperson toperson.This
willdepend mostlyon yourlevelof fitness andthe programyou havechosen. Rest between
exercisesbyallmeans, but donot allowthistoexceed twominutes. Most peoplemanage withhalf
minutetoone minuterest periods

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STRETCHING
Stretching shouldbeincludedinbothyourwarm up and cooldown, and shouldbeperformed after
3-5minutesoflowintensityaerobicactivityorcallisthenictype exercise.Movementsshouldbe
performed slowlyand smoothly, withnobouncing orjerking.Moveintothe stretchuntilslight
tension, not pain,isfeltinthe muscleandholdfor20-30 seconds.Breathing shouldbeslow,
rhythmicaland undercontrol, making surenevertoholdyourbreath.
HEADROLLS SHOULDERLIFTS
Rotateyourhead tothe rightforone count, Lift yourright shoulderup towardyourear
feeling the stretchup the left side of yourneck.forone count.Then liftyourleft shoulder
Nextrotateyourhead back forone count, up forone count asyou loweryourright
stretching yourchintothe ceiling and letting shoulder.
yourmouthopen. Rotateyourhead tothe left
forone count,and finally, drop yourhead to
yourchestforone count.
SIDESTRETCHES QUADRICEPS STRETCH
Open yourarmstothe side and continue liftingWithone hand against awallforbalance,
themuntiltheyareoveryourhead.Reachyourreachbehind you and pullyourright footup
right armasfarupwardtowardthe ceiling asBring yourheelasclosetoyourbuttocksas
you can forone count.Feel the stretchup possible. Holdfor15 countsand repeat
yourrightside. Repeatthisaction withyourwithleft footup.
left arm.

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INNERTHIGHSTRETCHTOETOUCHES
Sitwiththe solesof yourfeettogetherwithyourSlowlybend forwardfromyourwaist, letting
kneespointing outward. Pullyourfeetascloseyourback and shouldersrelaxasyou stretch
Intoyourgroinaspossible. Gentlypushyourtowardyourtoes. Reachdownasfarasyou
kneestowardsthe floor. Holdfor15 counts.can and holdfor15 counts.
HAMSTRING STRETCH CALF / ACHILLES STRETCH
Sitwithyourright leg extended. Rest the soleofLean against awall withyourleft leg infront
yourleft footagainst yourrightinnerthigh.Stretchof yourright and yourarmsforward.
yourtoe asfaraspossible.Keep yourright leg straightand the left foot
Holdfor15 counts.on the floor;then bend the left leg and lean forwardby
Relaxand then repeat withleftleg extended.moving yourhipstowardthe wall.
Hold,then repeat on the otherside for15 counts.