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12
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EXERCISE GUIDELINES
IMPORTANT:
If you are over 35 and have been inactive for
several years, you should consult your physician,
who may or may not recommend a graded
exercise test. Your physician can also assist you
in determining the Target Heart Rate Zone
appropriate for your age and physical condition.
You should also consult your physician if you
have the following:
•
High blood pressure
•
High cholesterol
•
Asthma
•
Heart trouble
•
Family history of early stroke or
heart attack deaths
•
Frequent dizzy spells
•
Extreme breathlessness after mild exertion
•
Arthritis or other bone problems
•
Severe muscular, ligament or
tendon problems
•
Other known or suspected disease
•
If you experience any pain or tightness
in your chest, an irregular heartbeat or
shortness of breath, stop exercising
immediately. Consult your physician
before continuing.
•
Pregnant
•
Balance impairment
•
Taking medications that affect heart rate
IMPORTANT
Please review this section before you begin exercising.
Workout Phases
Every workout should consist of the following
three phases:
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, such as walking, 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 may be followed by 5 to 10 minutes of
stretching. Refer to the stretches found on pages 14
and 15 of this manual. Never push yourself beyond a
point of gentle tension on the muscles being stretched.
Keep your movements gentle, rhythmic and controlled.
Muscle Toning or Cardio Workout
Your warm-up should be followed by either a muscle
toning or strength training workout with the Pilates Power
Gym™ exerciser or a cardio workout, depending on your
workout plan 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 your program too rapidly.
Cool Down and Stretching
Every workout should be followed by a cool down. The
cool down should consist of 5 to 10 minutes of easy
exercise, followed by stretching. Refer to the stretches
found on pages 14 and 15 of this manual. Never push
yourself beyond a point of gentle tension on the muscle
being stretched. Keep your movements relaxed, rhythmic
and controlled.
Headrest Adjustment
There are two positions for the Headrest, flat and raised. The Headrest is in the
flat position when unit is first received. To move Headrest to raised position
stand at the rear of the unit, lift the Headrest and push Headrest away from you
letting the bracket slide into place. To move the Headrest from a raised position,
lift Headrest, pull it towards you then set down the Headrest so it
lies flat.
Headrest
(raised
position)
