User manual FITNESSQUEST BIO FORCE 2.2 1-10-07

[. . . ] 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. ) For maximum effectiveness and safety, please review this manual and view the video before using your Bio ForceTM exerciser. OWNER'S MANUAL 1/10/07 EVSP 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. [. . . ] · Periodically check bolts to be sure they are all tight. BIO FORCETM EXERCISES SHOULDERS SEAT: On/Top Position LEG LIFT: 60 START: SEATED SHOULDER PRESS Sit facing away. Bend elbows back to starting position. On ACCESSORIES: Handles MOTION: MOVABLE PULLEY POSITIONS TIPS: Press MUSCLE GROUPS EXERCISED: LEVEL OF DIFFICULTY: Deltoids Beginner arms up in arcing motion until hands almost touch. Contract abdominals to stabilize torso. 61 START: To move for storage: We recommend you use 2 people when moving the equipment. 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). 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. SINGLE ARM SHOULDER PRESS SEAT: On/Top Position LEG LIFT: Sit facing away. Bend elbow back to starting position. On ACCESSORIES: Handles MOTION: MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED: LEVEL OF DIFFICULTY: Deltoids Intermediate/Advanced TIPS: Press arm up in arcing motion to midline over head. Perform on both sides. 62 START: SHOULDER SHRUGS SEAT: Off Off Stand facing frame. Lower shoulders to starting position. LEG LIFT: Lat Bar/Front Position ACCESSORIES: MOVABLE PULLEY POSITIONS MOTION: figure 1 When transporting for storage we recommend two people move this unit. CAUTION TIPS: Maintain upright posture throughout exercise. MUSCLE GROUPS EXERCISED: LEVEL OF DIFFICULTY: Trapezius Beginner figure 2 24 65 BIO FORCETM EXERCISES CHEST & BACK SEAT: EXERCISE GUIDELINES 59 START: STANDING STRAIGHT ARM PULL DOWN Off Off LEG LIFT: Stand facing frame. Raise arms back to starting position. ACCESSORIES: Please review this section before you begin exercising. 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 Workout Phases Regardless of whether you are working out with your Bio ForceTM 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 ForceTM 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. [. . . ] Perform on both sides. 42 47 BIO FORCETM EXERCISES LEGS SEAT: BIO FORCETM EXERCISE INDEX 72. Rotator Cuff - Diagonal Internal Rotation ARMS 7 START: STRAIGHT BAR DEAD LIFT Off Off CHEST & BACK LEG LIFT: Stand facing frame. Reverse Grip Pull Down ACCESSORIES: Lat Bar/Front Position MOVABLE PULLEY POSITIONS MOTION: extensors, gluteals MUSCLE GROUPS EXERCISED: LEVEL OF DIFFICULTY: Hamstrings, lumbar spinal Intermediate/Advanced Keep arms and back straight with chest and head lifted. Bend forward until a slight stretch is felt in hamstrings. TIPS: 81. [. . . ]