User manual FITNESSQUEST LEG MAGIC ULTRA 10-29-08

[. . . ] ® ® ULTRA Owner's Manual NNN 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 Owner's Manual and your video before using your Leg Magic® Ultra exerciser. 10/29/08 RTL 4 5 PROGRESS CHART TABLE OF CONTENTS Important Safety Information . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Equipment Warning Label . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Measuring Sites Every two weeks, measure yourself and 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. [. . . ] 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. Your workout should be followed by a cool down. The cool down should consist of 5 to 10 minutes of easy exercise, followed by stretching. Never push yourself beyond a point of gentle tension on the muscles being stretched. Keep your movements relaxed, rhythmic and controlled. (continued on next page) -------- 26 -------- -------- 11 -------- 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. Among the factors you should consider in developing your workout schedule are personal preference, job and family responsibilities, availability of exercise facilities and weather. It's important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time. You should not exercise strenuously during extremely hot, humid weather or within two hours after eating. Heat and/or digestion both make heavy demands on the circulatory system, and in combination with exercise can be an over-taxing double load. Clothing All exercise clothing should be loose-fitting to permit freedom of movement, and should make the wearer feel comfortable and self-assured. Never wear rubberized or plastic clothing, garments like this can interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels. Wear comfortable athletic shoes made of good support with non-slip soles, such as running or aerobic shoes. WORKOUT PROGRESSION Use this chart to help you progress your workouts in a safe and effective manner. If you miss a few days of workouts, go back to the level that you were working at previous to the missed time. Proper progression will help you achieve better results. FITNESS LEVEL Beginner DURATION OF REPS 30 seconds per exercise with rests if needed 60 seconds per exercise 1 set NUMBER OF SETS ­ LEG MAGIC® ULTRA ROUTINE HOW OFTEN 3 x week Tips to Keep You Going 1. Keep setting realistic goals as you go along, and remind yourself of them often. Keep a log to record your progress and make sure to keep it up-to-date. Avoid injuries by pacing yourself and including a warm-up and cool down period as part of every workout. Reward yourself periodically for a job well done! Intermediate 2 sets, with the second set performed for 30 seconds per exercise 2 to 3 sets, with the second and third sets performed for 30 seconds per exercise every other day most days Advanced 60 seconds per exercise Measuring Your Heart Rate When checking Heart Rate during a workout, take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving. Count pulse for 10 seconds and multiply by six to get the per-minute rate. Target Heart Rate Aerobic intensity guidelines for healthy adults are generally set at 60 to 85 percent of heart rate. [. . . ] After completing all of the repetitions on one side, change legs and repeat the lunges for 60 seconds on the opposite leg. Fig. 14 -------- 20 -------- -------- 17 -------- INNER THIGH SQUEEZE This exercise targets the adductor muscles of the inner thighs. Bend the knees very slightly and maintain this "soft knee" position throughout the exercise. Slowly slide the legs open until your feet almost touch the outer stops on the Rails. [. . . ]