User manual FITNESSQUEST AB LOUNGE

[. . . ] Make sure all the pages lay "print-side" up with the cover page on the top of the stack. Take the next page from the top of the stack and lay it "print-side" down. Staple in the center if necessary. Dedication to Quality Fitness Quest warrants this product to be free from all defects in material and workmanship when used according to the manufacturer's instructions. If you have any comments or questions contact our Customer Service Department, toll free at 1-800-321-9236, Monday through Friday, 9:00 am to 5:00 pm, EST. [. . . ] You will find it both informative and motivational to look back at what you've done. This data will help you chart future fitness goals as you continue to improve. Exercise Basic Jackknife Oblique Jackknife Jackknife w/Leg Lift Extended Arm Jackknife Extended Leg Jackknife Torso and Hip Flexor Stretch Advanced Jackknife Lateral Jackknife Date Reps Sets Date Reps Sets STRETCHES When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Remember that all stretches must be done for both sides of your body. 1. Quadriceps Stretch Stand close to a wall, chair or other solid object. Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. Keep your kneecap pointing straight down and keep your knees close together. (Do not let the lifted knee swing outward. ) Hold the stretch for 20 to 30 seconds. Calf and Achilles Stretch Stand approximately one arms length away from a wall or chair with your feet hip-width apart. Keeping your toes pointed forward, move one leg in close to the chair while extending the other leg behind you. Bending the leg closest to the chair and keeping the other leg straight, place your hands on the chair. Keep the heel of the back leg on the ground and move your hips forward. Slowly lean forward from the ankle, keeping your back leg straight until you feel a stretch in your calf muscles. Repeat for the opposite leg. CARDIOVASCULAR CONDITIONING Exercise that challenges the heart is a simple part of an exercise program ­ almost anyone can walk, run, treadmill, climb steps, or bike. But, creating a progressive, time efficient and results oriented cardio program takes a little planning. A properly designed and consistently performed cardiovascular training program is an essential part of your program if you want to improve your health and lose weight, or maintain a healthy lifestyle. Training Aerobically Aerobic exercise is the key to building a stronger heart and can reduce your chances of heart disease, as well as burn lots of fat and calories. Aerobic exercise is any activity that you can keep at for several minutes or longer and increases your heart rate. Activities that have the potential to condition the heart typically involve the large muscles of the hips, thighs, and buttocks. Examples include walking, hiking, jogging, running, cycling, in-line skating, swimming, cross-country skiing, and stair stepping. 3. Overhead/Triceps Stretch Stand with your feet shoulder width apart and your knees slightly bent. Lift one arm overhead and bend your elbow, reaching down behind your head with your hand toward the opposite shoulder blade. Repeat for the opposite arm. Benefits of Aerobic Training Health benefits of aerobic exercise include the following: 1. [. . . ] You'll be motivated to continue when you see how quickly you progress. By rotating the lower body to one side, the oblique muscles as well as the rectis abdominis are targeted with this exercise. The oblique muscles help shape the waist as well as add stability to the spine. Keeping the shoulders facing front, angle the legs about 45 degrees to one side and hold this lower body position. [. . . ]