Fitness Quest Quest Ab Lounge XL System manual Workout Phases, Exercise Guidelines, Warm-Up

EXERCISE GUIDELINES

IMPORTANT

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. Consult your physician before continuing.

•Pregnant

•Balance Impairment

•Taking medications that affect heart rate

Workout Phases:

Regardless of whether you are working out on your Ab Lounge® XL equipment 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 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. This should be followed by 5 to 10 minutes of stretching. Refer to the stretches found on pages 11 and 12 of this manual. Never push yourself beyond a point of gentle tension or strain.

Keep your movements gentle, rhythmic and controlled.

Muscle Toning Workout

Your warm-up should be followed by either a workout on the Ab Lounge® XL equipment or a cardio workout, depending on which workout you are doing that day. Regardless of which workout your are doing, build up as your current fitness level allows and progress at a rate that is comfortable to you.

For the first week or so, you may feel some muscle soreness. This is quite normal and will disappear in a matter of days. 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 slow walking, followed by stretching. Refer to the stretches found on pages 11 and 12 of this manual. Never push yourself beyond a point of gentle tension or strain. Keep your movements gentle, rhythmic and controlled.

(continued on next page)

-------- 9 --------