User manual FITNESSQUEST BIO FORCE 1.7 6-30-09

[. . . ] 1 . 7 Dedication to Quality We warrant this product to be free from all defects in material and workmanship when used according to the manufacturer's instructions. (You may wish to staple it into this manual. ) OWNER'S MANUAL MMM MMM For maximum effectiveness and safety, please review this manual and view the video before using your Bio Force ® 1. 7 exerciser. 6/30/09 EXERCISE LOG Use the chart below to record your progress. Before writing on it, make as many copies as you think you'll need. You will find it both informative and motivational to look back at what you've done. [. . . ] Grab frame securely from behind the Bio Force exerciser, place your foot on the rear cross member (as shown in figure 1), tilt back until wheels engage, roll across the floor to your desired location (figure 2). ® Sit facing away. Perform on both sides. LEG LIFT: ACCESSORIES: Handles MOVABLE PULLEY POSITIONS MOTION: TIPS: Slowly let the front of the Bio Force® exerciser down by holding the top of the Frame and placing your foot against the rear cross member until the Frame Plate is on the floor. We recommend you use 2 people when moving the equipment. MUSCLE GROUPS EXERCISED: LEVEL OF DIFFICULTY: Deltoids Intermediate/Advanced 62 START: SHOULDER SHRUGS SEAT: Off Off Stand facing frame. Contract abdominals to stabilize torso. LEG LIFT: ACCESSORIES: Lat Bar/Front Position MOTION: MOVABLE PULLEY POSITIONS figure 1 TIPS: CAUTION When transporting for storage we recommend two people move this unit. MUSCLE GROUPS EXERCISED: LEVEL OF DIFFICULTY: Trapezius Beginner figure 2 24 65 BIO FORCE® EXERCISES CHEST & BACK SEAT: EXERCISE GUIDELINES 59 START: STANDING STRAIGHT ARM PULL DOWN Off Off IMPORTANT Please review this section before you begin exercising. Workout Phases Regardless of whether you are working out with your Bio Force® exerciser or doing a cardio workout, your workout should consist of the following three phases. Warm-Up To prevent injury and maximize performance, we recommend that each workout period should start with a warm-up. Your warm-up should gently prepare your muscles for the coming exertion. Start by doing 5 to 10 minutes of gentle exercise (such as walking) that gradually increases your heart rate and loosens up your muscles. Your warm-up exercise should be aerobic in nature and only require an easy, unforced range of motion. Muscle Toning or Cardio Workout Your warm-up should be followed by either a workout with the Bio Force® exerciser or a cardio workout, depending on which workout you are doing. Regardless of which workout you are doing, build up as your current fitness level allows and progress at a rate that is comfortable to you. If you experience major discomfort, you may be on a regimen that is too advanced for you or you may have increased your program too rapidly. Cool Down and Stretching Your workout should be followed by a cool down. The cool down should consist of 5 to 10 minutes of gentle exercise, followed by stretching. Keep your movements gentle, rhythmic and controlled. LEG LIFT: Stand facing frame. Grip lat bar in wide grip with palms facing down. ACCESSORIES: Lat Bar/Lat Tower Position MOVABLE PULLEY POSITIONS MOTION: Pull arms straight down toward hips. Contract abdominals to stabilize torso. IMPORTANT: If you are over 35 and have been inactive for several years, you should consult your physician, who may or may not recommend a graded exercise test. Your physician can also assist you in determining the Target Heart Rate Zone appropriate for your age and physical condition. You should also consult your physician if you have the following: · · · · · · · · · · · High blood pressure High cholesterol Asthma Heart trouble Family history of early stroke or heart attack deaths Frequent dizzy spells Extreme breathlessness after mild exertion Arthritis or other bone problems Severe muscular, ligament or tendon problems Other known or suspected disease If you experience any pain or tightness in your chest, an irregular heartbeat or shortness of breath, stop exercising immediately. Pregnant Balance impairment Taking medications that affect heart rate TIPS: MUSCLE GROUPS EXERCISED: LEVEL OF DIFFICULTY: Latissimus, posterior deltoid Intermediate · · · 64 25 EXERCISE GUIDELINES BIO FORCE® EXERCISES CHEST & BACK SEAT: When to Exercise The hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day's worries and tensions. Another popular time to work out is early morning, before the work day begins. Advocates of the early start say it makes them more alert and energetic on the job. [. . . ] Bend forward until a slight stretch is felt in hamstrings. TIPS: MUSCLE GROUPS EXERCISED: Hamstrings, lumbar spinal 81. Cross-Body Triceps Extension ABS & LOWER BACK extensors, gluteals LEVEL OF DIFFICULTY: Intermediate/Advanced 8 START: LEG CURLS SEAT: Stand facing frame. Grip the top of the backrest with same side arm. On/Top Position On 46. Standing Row - Underhand Position LEG LIFT: ACCESSORIES: None MOVABLE PULLEY POSITIONS MOTION: Flex knee until lower pad is near buttocks. [. . . ]