User manual FITNESSQUEST AB LOUNGE XL

[. . . ] Owner's Manual For Maximum Effectiveness And Safety, Please Review this Owner's Manual, View the video, and for Healthy Eating Tips refer to the Jump Start Section. TABLE OF CONTENTS OWNER'S MANUAL Important Safety Information . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Equipment Warning & Caution Labels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Specifications & Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Assembly Instructions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5-6 Folding Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Parts List & Exploded View . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Exercise Guidelines. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9-10 Warm Up & Cool Down Stretches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11-12 Ab LoungeTM XL System . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Ab LoungeTM XL Workout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13-14 Care & Storage . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Getting Started on Your Ab Lounge® XL Equipment . . . . . . . . . 15 Ab Lounge® XL Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16-18 Ab LoungeTM XL Workout Tracking Sheets . . . . . . . . . . . . . . . . . . . . . . . . . 19 Cardiovascular Conditioning. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19-20 Progressive Cardiovascular Training Program . . . . . . . . . . . . . . . . . . . 21 Cardio Workout Tracking Sheets. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 JUMP START DIET . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23-28 Workout Progress Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . Inside Back Cover ® ©2005 Fitness Quest Inc. Ab Lounge® and Fitness Quest® are registered trademarks of Fitness Quest Inc. Ab LoungeTM XL System, Ab LoungeTM XL Workout, Focus StrapTM and Iso-GripTM are trademarks of Fitness Quest Inc. No part of this booklet may be reproduced or utilized in any form or by any means electronic, mechanical or otherwise without the expressed written consent of the copyright holder. [. . . ] Please refer to the Cardiovascular Workout section of this booklet to determine the workout that is appropriate for you. The Ab LoungeTM XL System includes the Jump Start Diet which is designed to `jump start' your total fitness program. The Jump Start Diet will allow you, in just 14 days, to begin to form habits to help you reach your fitness goals faster and easier than ever before. Please refer to your Jump Start Diet included in this booklet for an easy-to-follow, 2-week menu plan, full of healthy eating choices. Once you complete the 2-week diet, you can continue your sensible diet with the eating plans in the Fitness Quest Eating Plan booklet or the Low Carbohydrate, Heart Healthy Menu Plan booklet which are also included with the system. AB LOUNGETM XL WORKOUT IMPORTANT EXERCISE AND SAFETY TIPS 1. Once your equipment is assembled, make sure it is on a solid, level, carpeted surface with a minimum of 3 feet of clearance space behind and in front of the unit. Practice getting on and off your unit a few times until you are comfortable with this movement. Review this Owner's Manual and the video completely before you begin your exercise program. Remember to follow the instructions exactly ­ they have been developed with your health and safety in mind. Pay careful attention to the techniques and range of motion that are described and illustrated in this manual and the video. This is essential for safety, and for isolating and targeting the appropriate muscles. About one or two seconds into the movement, a one to two second pause at the end range of motion, and a slow return to the starting position is a recommended speed for toning exercises. Working at a fast pace is not recommended, and may compromise your safety and results. You may not be able to complete all of the repetitions suggested at first. When you feel your muscles fatiguing, or are unable to work with good form and technique, take a short break and rest. Keep track of how many repetitions of each exercise you are able to do at first. In just a few weeks you'll probably be able to complete all of the repetitions at the workout level you choose. If you are very sore and tired after your workout you are working at a level that is too hard. Great results can be obtained by working at a level that challenges you, but doesn't create soreness and excessive fatigue. These safety steps are for your benefit and you should follow them closely to maximize the effectiveness of your workout routine. You should begin to feel results within one to two weeks of working out with your equipment. Look for better posture and the feeling of more strength and efficiency in your core abdominal muscles. Ab LoungeTM XL Workout that is perfect for most beginners. [. . . ] Success comes because they are able to stick with the plan, lose weight and meet their goals without feeling like they were "on a diet". The important thing to remember is to use only the portion size given, do not go back for more or guess on your portion size. If you do not wish to eat the snack after your evening meal, or feel that you cannot limit your portion size, it can be omitted. Foods and condiments that can be used without adding significant calories include: · Non-caloric beverages, this includes diet carbonated drinks · Fat free condiments such as mustard, ketchup and vinegar · Seasonings such as onion, garlic and herbs · Artificial sweeteners · Coffee, tea and herbal teas -------- 24 -------- JUMP START DIET BREAKFAST CHOICES (CHOOSE JUST ONE OPTION) 8 oz. [. . . ]