8.It is important that you know how to work out safely and properly. These safety steps are for your benefit and you should follow them closely to maximize the effectiveness of your workout routine.
9.You should begin to feel results within one to two weeks of working out with your equipment. Look for better posture and the feeling of more strength and efficiency in your core abdominal muscles.
Developing Your
Ab Lounge™ XL Workout
The choices you make about the frequency (how often), the duration (how long), and intensity
(how hard) at which you will workout, will directly influ- ence your results.
Before beginning any workouts on the Ab Lounge® XL unit, you should first determine your current
fitness level. The following are guidelines that you can use to determine your fitness level, but remember these are just guidelines. You must always listen to your body. Start out at a level that is comfortable to you and progress sensibly.
Beginner – No previous exercise experience, or have not exercised in a long time.
Intermediate – Have been performing abdominal exercises regularly for three months or more.
Advanced – Have been performing abdominal exercises regularly for six months or more.
How Often, How Long, How Hard
Beginners should start out slowly and only do as many exercises as you can with good form and technique. Your Ab Lounge™ XL System includes Rosalie Brown’s Ab Blasting DVD. The DVD includes a 10 minute
Ab Lounge™ XL Workout that is perfect for most begin- ners. Start by doing the Ab Blasting workout (or as much of the workout as you can comfortably perform) once a day, every other day. Then gradually increase the number of workouts you do every other day until you can comfortably complete three workouts every other day with good form.
Intermediates should strive to complete three Ab Blasting workouts every other day. Once you can comfortably complete these workouts with good form and technique, you should begin to increase the frequency and duration of your workouts. But, you should only increase one of these elements at a time. Once you are familiar with the Ab Blasting workout, you may want to develop your own workout for variety. You can incorporate the exercises found on pages 16 - 18 of this booklet into your own customized exercise routine. Start out by doing 10 repetitions of the Basic Exercises during each workout until you can complete all of the repetitions with good form. When you can complete one set of 10 repetitions of each Basic Exercise,
then you are ready to add the Bonus Exercises to your workout or perform additional sets of your basic routine. Use the Workout Tracking Sheets on page 19 to record the number of repetitions and sets that you are able to do with each workout. Using the Workout Progress Chart at the end of this manual will also help you keep track of your progress.
Advanced should strive for a long term goal of completing a 30 to 60 minute workout on the Ab Lounge® XL unit most days of the week. This can be accomplished by repeating the Ab Blasting workout, developing your own workout or a combination of both. But remember, always work and progress at a pace that is comfortable to you and make sure you can complete each exercise with good form and technique.
CARE & STORAGE
Care directions
Your equipment has been carefully designed to require minimum maintenance. To ensure this, we recommend that you do the following:
•Keep your equipment clean. Wipe sweat, dust or other residue off the seat, foot rest and handlebars with a soft, clean cloth after each use.
•Before each use, check the bands, fabric, and stitching for signs of fraying. If you notice any wear, stop using the equipment immediately. Call our Parts Department to order replacement parts. Refer to the front of this Manual for How to Order Missing or Defective Parts.
•To protect your equipment from stains and dirt, you may want to spray the fabric with any type of protective fabric spray.
•Before each use, check the frame and pivot assembly to be sure that it is in proper working order. Also check all nuts and bolts to be sure that they are tight. If the unit is not in proper working order, stop using the equipment immediately.
Storage directions
•Store your equipment in a dry area away from children and high traffic areas.
