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.

Benefits of Aerobic Training

Health benefits of aerobic exercise include the following:

1.A stronger and healthier heart.

2.Increased HDL. This “good” cholesterol helps keep your arteries unplugged and healthy.

3.Decreased total cholesterol. This is the debris in your blood that can clog your arteries.

4.Reduced blood pressure. Even moderate exercise can help.

5.Reduced risk for heart attack and stroke.

6.Decreased body fat and an ability to help you reach your desirable weight. You’ll become a better fat-burner and burn a lot of calories every session.

7.Decreased risk for diabetes.

8.Reduced feelings of anxiety, tension, and depression.

9.Improved sleep.

10.Higher levels of energy. Efficient delivery and use of blood and oxygen is the key to increased vigor and performance.

Warming Up And Cooling Down

Warming up and cooling down are essential to a balanced and safe exercise program. A proper warm-up and cool-down can:

•Make your workouts safe and easier to do,

•Limit the risk of unnecessary stress on your heart,

•Get you ready for your activity,

•Improve your stamina and endurance (you won’t tire as quickly),

•Decrease your risk for injury,

•Increase enjoyment of your workouts, and

•Help you stick with your health and fitness program.

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.

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.

How Often, How Long, and How Hard

The choices you make about the frequency (how often), duration (how long), and intensity (how hard) at which you will train, will directly influence your training results.

How often. If you want to see serious improvements in your fitness, lose weight and develop a good training base, you need to do cardio workouts three to six times per week.

If you are just starting a program or out of shape, don’t let these recommendations discourage or mislead you. Realize that doing cardio training two to three times per week will still result in significant fitness improvement and health benefits. Your long-term goal is to build up to exercising your heart on most days of the week.

How long. How long you work out depends on your current level of fitness. Again, if you’re just starting a program or out of shape, don’t follow strict textbook recommendations. Instead, start with 5 to 10 minutes once or twice per day. You will see significant fitness improvement. Your long-term goal is to build to a duration of 30 to 60 minutes of cardiovascular activity on most days of the week.

How hard. Aerobic intensity guidelines for healthy adults are generally set at 40 to 85 percent of heart rate. But, if you’re out of shape, remember that moderate to low level and consistent cardiovascular training – well below the standard recommendations set forth – can result in substantial and beneficial effects to your health and can greatly improve cardiovascular endurance.

You can use the following calculation to determine what percentage of your heart rate you are working at:

% heart rate = (220 - age) x %.

Using this calculation, a 70% heart rate for a 40 year old would be (220 - 40) x 70% or 126. Thus, this individual would need to reach 126 beats per minute to equal a 70% heart rate.

Refer to the “Measuring Your Heart Rate” section on page 10 of this manual for information on how to measure your heart rate.

The above are guidelines, people with any medical limitations should discuss this formula with their physician.

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Fitness Quest Quest Ab Lounge XL System manual Benefits of Aerobic Training, Warming Up And Cooling Down
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Quest Ab Lounge XL System specifications

The Fitness Quest Quest Ab Lounge XL System is a premier exercise equipment designed to target the abdominal muscles effectively while providing a comfortable and efficient workout experience. With its innovative design and advanced technology, the Ab Lounge XL is built to accommodate users of various fitness levels, making it an excellent choice for anyone aiming to enhance their core strength.

One of the standout features of the Ab Lounge XL is its unique reclining design. The supportive, padded lounge chair elevates your upper body and allows users to perform crunches without straining the neck or back. This ergonomic approach prevents common workout injuries, enabling individuals to focus on their ab exercises comfortably. The wider seat and higher backrest provide additional support and stability, ensuring optimal comfort during each session.

The Ab Lounge XL incorporates a smooth, gliding motion that enhances the effectiveness of your ab workouts. The rotating motion engages multiple muscle groups, emphasizing the upper and lower abs while also targeting the obliques. This full-range motion allows users to perform various exercises, ensuring a comprehensive core workout with every use.

In terms of technology, the Ab Lounge XL features a built-in, adjustable resistance system. This allows users to customize their workout intensity to suit individual fitness levels. Whether you're a beginner or an advanced athlete, the ability to tweak resistance levels helps you progress at your own pace and continually challenge your muscles.

The Ab Lounge XL's assembly is straightforward, making it accessible for users who may be new to fitness equipment. Its compact design ensures that it can fit in various home environments, making it a versatile addition to any workout space. Additionally, its lightweight construction allows for easy storage and repositioning when not in use.

To further enhance the workout experience, the Ab Lounge XL comes with workout DVDs and a nutrition guide, allowing users to complement their physical training with helpful dietary tips. This holistic approach to fitness ensures that users can achieve their goals more efficiently.

In summary, the Fitness Quest Quest Ab Lounge XL System is a well-engineered piece of equipment specifically targeting abdominal workouts. With its ergonomic design, adjustable resistance levels, and supported functionality, it's an excellent investment for anyone looking to improve their core strength in a safe and effective manner.
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