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. We suggest you keep these in a notebook. [. . . ] 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. 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. Refer to the stretches found on pages 13 and 14 of this manual. 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. Adopt a specific plan and write it down. Keep setting realistic goals as you go along, and remind yourself of them often. [. . . ] Begin in the "Starting Position" with the Foot Platforms in the center of the Rails. Bend the knees very slightly and maintain this "soft knee" position throughout the exercise. Using smooth and controlled movement, draw your legs together until the Foot Platforms almost touch the inner stops on the Rails. As the legs open again, do not let the Foot Platforms travel past the center point on the Rails. [. . . ]