Fitness Quest 1175e When to Exercise, Attaching the Swing Arms, Attaching the Foot Platforms

Your exercise program should include something from each of the four basic fitness components described previously. Each workout should begin with a warm up and end with a cool down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise.

Here are the amounts of activity necessary for the average healthy person to maintain a minimum level of overall fitness. Included are some of the popular exercises for each category.

WARM UP - 5 -10 minutes of exercise such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that simulate movements to be used in the activity can also be included in the warm up.

MUSCULAR STRENGTH - a minimum of two, 20 minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength.

MUSCULAR ENDURANCE - at least three, 30 minute sessions each week that include exercises such as calisthenics, push ups, sit ups, pull ups, and weight training for all the major muscle groups.

It is important to exercise at an intensity vigorous enough to cause your heart rate and breathing to increase. How hard you should exercise depends to a certain degree on your age, and is determined by measuring your heart rate in beats per minute. Refer to the “Measuring Your Heart Rate” section below and on page 19 for more information on how to determine and measure your heart rate.

You can do different types of aerobic activities, say walking one day, and use your elliptical trainer the next. Make sure you choose an activity that can be done regularly, and is enjoyable for you. The important thing to remember is not to skip too many days between workouts or fitness benefits will be lost. If you must lose a few days, gradually work back into your routine.

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

STEP 3 – Attaching the Swing Arms

a)The bottom of the Left Swing Arm will have a hole that will line up with the holes in the bracket of the Left Foot Tube.

From the inside, slide the Allen Bolt through the holes in the Left Foot Tube Bracket and the hole in the Left Swing Arm. This secures the Left Swing Arm to the Left Foot Tube.

b)Insert a Bottom Spacer and Flat Washer, followed by a Nylon Nut onto the Allen Bolt, and then tighten.

c)Repeat steps a and b to attach the Right Swing Arm.

left swing arm

right swing

arm

M10 x 110mm

allen bolt

M10	right foot
flat washer	tube

M10

nylon nut

bottom spacer

left foot

tube

bracket

left foot tube

CARDIORESPIRATORY ENDURANCE - at least three, 20 minute workouts of continuous aerobic exercise each week. Working out on your elliptical trainer is a good way to obtain this aerobic activity. Other popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball.

FLEXIBILITY - 10 -12 minutes of daily stretching exercises performed slowly, without a bouncing motion. This can be included after a warm up or during a cool down. Refer to pages 21 and 22 for a list of total body stretches.

COOL DOWN - a minimum of 5 -10 minutes of slow walking or lower intensity elliptical exercise,

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.

Figure 3 – Install Swing Arms

M8 x 20mm allen bolt

STEP 4 – Attaching the Foot Platforms

foot platform

a)Place a Foot Platform on the Left Foot Tube.

b) Align the two holes between the Foot Platform and the Left Foot Tube. Insert two Allen Bolts and tighten the Bolts.

combined with stretching.

AEROBIC EXERCISE:

HOW MUCH? HOW OFTEN?

MEASURING YOUR HEART RATE

(see chart on page 20)

Heart rate is widely accepted as a good method for measuring intensity during running, swimming, cycling, and other aerobic activities. Exercise that

c) Repeat steps a and b to attach the other Foot Platform to the right side.

right foot tube

Experts recommend that you do some form of aerobic exercise at least three times a week for a minimum of 20 continuous minutes. Of course, if that is too much, start with a shorter time span and gradually build up to the minimum. Then gradually progress until you are able to work aerobically for 20 - 40 minutes. If you want to lose weight, you may want to do your aerobic workout five times a week.

doesn't raise your heart rate to a certain level and keep it there for 20 minutes won't contribute significantly to cardiovascular fitness.

The heart rate you should maintain is called your Target Heart Rate. There are several ways of arriving at this figure. One of the simplest is: maximum heart rate (220 - age) x 70%. Thus, the target heart rate for a 40 year-old would be 126. In this example for this

left foot tube

foot

platform

Figure 4 – Install Foot Platforms

18 7