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Fitness Quest LEG MAGIC PULSE, Manual, Page: 7 / 18

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Fitness Quest LEG MAGIC PULSE Manual Download Page 7

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CARDIO WORKOUT TRACKING SHEETS

ACTIVITY

DATE

HOW LONG

(minutes)

HEART RATE

HOW HARD

(RPE)*

Use these charts to keep track of your progress over time. Before writing on them, make as many copies as you
think you’ll need. We suggest you keep these in a notebook. You will find it both informative and motivational to
look back at what you’ve done. This data will help you chart future fitness goals as you continue to improve.

*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel
(RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4 - 5
equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.

ACTIVITY

DATE

HOW LONG

(minutes)

HEART RATE

HOW HARD

(RPE)*

STEP 3 - Attach and Raise the Support Tube Assembly

a.

Lay the Support Tube Assembly across the top of the Main Frame Assembly
as shown. Align the holes of the Support Tube Assembly and Main Frame
Assembly at the Front of the unit. Insert the Carriage Bolt through the
square hole on the Left side of the Support Tube Assembly and the Main
Frame Assembly. Add Washer and Acorn Nut to threaded end and tighten.
Do Not over tighten, as this area must pivot.

b.

Unscrew the Locking Knob at the Front of the Main Frame Assembly.

Caution: Keep fingers and hands away from the area at the
bottom of the Support Tube.

c.

Lift the Support Tube Assembly to an upright position.

d.

Tighten the Knob by turning clockwise.

3a

3b

Support Tube

Assembly

Support Tube

Assembly

Locking

Knob

Main Frame

Assembly

Main Frame

Assembly

Carriage Bolt

Acorn Nut

Washer

FRONT

FRONT

REAR

Summary of Contents for LEG MAGIC PULSE

Page 1: ...d View 11 Exercise Guidelines 12 13 Warm Up Cool Down Stretches 14 15 Leg Magic Pulse System 16 Leg Magic Pulse Workout 16 17 Leg Magic Pulse Exercises 18 25 Workout Progression 26 Leg Magic Pulse Workout Tracking Sheet 27 Cardiovascular Conditioning 27 28 Progressive Cardiovascular Training Program 29 Cardio Workout Tracking Sheets 30 JUMP START DIET 31 36 Progress Chart Inside Back Cover 1 2 cup...

Page 2: ...eat dizziness nausea or shortness of breath stop exercising at once and consult your physician immediately 4 Warm up before any exercise program by doing 5 to 10 minutes of gentle aerobic exercise such as walking followed by stretching 5 Before EACH use visually inspect the equipment pedals and PRT Power Resistance Toning springs for wear and tear and to ensure they are working properly Never oper...

Page 3: ...spberry vinaigrette dressing 3 oz white meat chicken 1 oz crumbled feta cheese 8 oz water 1 cup cooked pasta 1 2 cup spaghetti sauce 1 tsp grated cheese 3 oz lean ground beef in sauce 8 oz water 1 cup angel hair pasta 1 clove garlic topped with green and red peppers sautéed with 1 Tbsp olive oil 3 oz grilled shrimp 1 tsp grated cheese JUMP START DIET EQUIPMENT WARNING CAUTION LABELS WARNING Failur...

Page 4: ...ete satisfaction After all your success is our success too Sincerely Karla Williamson Customer Service Leg Magic Pulse Customer Service Department 292 Fitness Quest Plaza Canton OH 44750 1001 Call Toll Free 1 800 321 9236 Monday Friday 8 30am to 8 00pm Eastern Standard Time Email customersupport fitnessquest com www fitnessquest com Please do not call the above number for Parts See Ordering Replac...

Page 5: ...your evening meal or feel that you cannot limit your portion size it can be omitted Foods and condiments that can be used without adding significant calories include Non caloric beverages this includes diet carbonated drinks Fat free condiments such as mustard ketchup and vinegar Seasonings such as onion garlic and herbs Artificial sweeteners Coffee tea and herbal teas Introduction This program is...

Page 6: ...tach Right and Left Rail Assemblies a Attach the Right Rail Assembly marked R to the right side of the Main Frame Assembly by hand tightening the 3 Allen Bolts with Curved Washers b Repeat this procedure on the Left side marked L of the Main Frame Assembly by hand tightening the 3 Allen Bolts with Curved Washers c Tighten all 6 Allen Bolts with the Allen Wrench provided Main Frame Assembly Front E...

Page 7: ... hard to very hard ACTIVITY DATE HOW LONG minutes HEART RATE HOW HARD RPE STEP 3 Attach and Raise the Support Tube Assembly a Lay the Support Tube Assembly across the top of the Main Frame Assembly as shown Align the holes of the Support Tube Assembly and Main Frame Assembly at the Front of the unit Insert the Carriage Bolt through the square hole on the Left side of the Support Tube Assembly and ...

Page 8: ...r you by identifying one or more types of cardio exercise that you can see yourself sticking to and enjoying for the rest of your life Often the best aerobic exercise will be not one but several activities that are fun and feel good to your body Excellent cardiovascular activities include but are not limited to walking swimming water fitness jogging running cross country skiing in line skating lat...

Page 9: ...ould 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 14 and 15 of this manual Neve...

Page 10: ... keep at for several minutes or longer and increases your heart rate Activities that have the potential to condition the heart typically involve the 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 PARTS LIST 6 0400026 Slider Frame 2 10 0100319 Front End Cap 2 11 0100135 Rear End C...

Page 11: ...eg Magic Basic workouts with Leg Magic Pulse workouts which will continue to enhance the results that you see and feel Lastly if you miss a few days of workouts go back to the level that you were working at previous to the missed time Proper progression will help you achieve better results FITNESS LEVEL DURATION OF REPS NUMBER SETS LEG MAGIC PULSE ROUTINE HOW OFTEN Beginner 30 seconds per exercise...

Page 12: ...lan for that day Regardless of which type of workout you 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 should 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 yo...

Page 13: ...nd make sure to keep it up to date See charts in this booklet 4 Include weight and or percent body fat measures in your log Extra pounds can easily creep back 5 Enlist the support and company of your family and friends 6 Update others on your successes 7 Avoid injuries by pacing yourself and including a warm up and cool down period as part of every workout 8 Reward yourself periodically for a job ...

Page 14: ...Hold for 20 to 30 seconds Repeat for the opposite leg 3 Overhead Triceps Stretch Stand with your feet shoulder width apart and your knees slightly bent Lift one arm overhead and bend your elbow reaching down behind your head with your hand toward the opposite shoulder blade Walk your fingertips down your back as far as you can Hold this position Reach up with your opposite hand and grasp your flex...

Page 15: ... arms as you lift your hands upward Raise your hands upward until you feel mild tension in your shoulder and chest region Hold for 20 to 30 seconds Lower your arms to their original position and bend your elbows Release your hands and return them to your sides Fig 16 Fig 15 22 LEG MAGIC SQUEEZE AND HOLD This exercise targets the adductor muscles of the inner thighs Begin in the Starting Position d...

Page 16: ...ize the effectiveness of your workout routine 8 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 muscles 9 Always hold the Handlebar Assembly when stepping on and off the Leg Magic Pulse exerciser Failure to follow this instruction could cause you to slip and fall resulting in...

Page 17: ...exercise regime only after you have mastered the Leg Magic Basic Workout and are using it at least 3 5 times a week Once you have mastered that routine then slowly start replacing your Leg Magic Basic workouts with Leg Magic Pulse workouts Remember always work out and progress at a pace that is comfortable to you and make sure you can complete all of the repetitions of each exercise with good form...

Page 18: ... the Handlebar Assembly Make sure that both Foot Platforms are in the center of their Rails With both hands on the Handlebar Assembly place your left foot on the Left Foot Platform See FIG 1 Slowly transfer your weight onto that foot and carefully lift your right foot placing it on the Right Foot Platform See FIG 2 Stand with the feet equal distance from the center Frame and make sure you are bala...

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