AB LOUNGE™ XL SYSTEM
The Ab Lounge® XL is more than just a machine; it is a total body exercise and nutrition system. It is a “fitness for life” plan that goes hand in hand with an overall healthy lifestyle. This includes regular
Today, all fitness research recommends both cardiovas- cular exercise and strength conditioning to achieve balanced fitness. By improving your cardiovascular fit- ness you will strengthen your heart and lungs, increase your stamina and endurance, and help with weight loss. Strength conditioning adds lean muscle to your body, which increases your body’s metabolism. And we all know that a healthy eating plan is an important part of any balanced fitness program.
The Ab Lounge™ XL System is designed to help you achieve a balanced fitness program. The system consists of three parts:
1)Strength Conditioning. The Ab Lounge® XL unit was designed to help you tone and strengthen your upper abdominal muscles, your lower abdominal muscles and your obliques. We recommend that you workout for at least 30 minutes, 3 times a week. However, the frequency and duration of your workouts will depend on your current fitness level and goals. Please refer to the Ab Lounge® XL Workout section of this booklet to determine the workout that is appropriate for you.
2)Cardiovascular Exercise. The Ab Lounge™ XL System includes a cardio workout program. You can achieve an effective cardio workout from a variety of activities, such as walking, hiking, swimming and jog- ging. We recommend that you do a cardio workout for at least 30 minutes, 3 times a week. You can easily alternate days for your Ab Lounge™ XL and cardio workouts. Again, the frequency and duration of your workouts will depend on your current fitness level and goals. Please refer to the Cardiovascular Workout section of this booklet to determine the workout that is appropriate for you.
3)Nutrition. The Ab Lounge™ XL System includes the Jump Start Diet which is designed to ‘jump start’ your total fitness program. The Jump Start Diet will allow you, in just 14 days, to begin to form habits to help you reach your fitness goals faster and easier than ever before. Please refer to your Jump Start Diet included in this booklet for an
AB LOUNGE™ XL WORKOUT
IMPORTANT EXERCISE AND SAFETY TIPS
1.Once your equipment is assembled, make sure it is on a solid, level, carpeted surface with a minimum of 3 feet of clearance space behind and in front of the unit. Practice getting on and off your unit a few times until you are comfortable with this movement.
2.Review this Owner’s Manual and the video completely before you begin your exercise program. Remember to follow the instructions exactly – they have been developed with your health and safety in mind.
3.Pay careful attention to the techniques and range of motion that are described and illustrated in this manual and the video. This is essential for safety, and for isolating and targeting the appropriate muscles.
4.Perform the exercises at a slow and controlled speed. About one or two seconds into the movement, a one to two second pause at the end range of motion, and a slow return to the starting position
is a recommended speed for toning exercises. Working at a fast pace is not recommended, and may compromise your safety and results.
5.You may not be able to complete all of the repetitions suggested at first. When you feel your muscles fatigu- ing, or are unable to work with good form and tech- nique, take a short break and rest.
6.Keep track of how many repetitions of each exercise you are able to do at first. You will be surprised at how quickly you progress. In just a few weeks you’ll probably be able to complete all of the repetitions at the workout level you choose.
7.Progress slowly. If you are very sore and tired after your workout you are working at a level that is too hard. Great results can be obtained by working at a level that challenges you, but doesn’t create soreness and excessive fatigue.
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