FITNESSQUEST AB LOUNGE, Owner'S Manual

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17 4
I
NTRODUCTION
Congratulations on your purchase of the Ab Lounge™. You have taken an important
step toward your fitness goals. Whether that means toning your abs, or strengthening
and stretching your core abdominal muscles, the Ab Lounge can help you get the
results you want.
Working out on comfortable, efficient equipment that allows you to start and progress
at the level that’s appropriate for you is a vital element in sticking with a program of
regular exercise. With your Ab Lounge, you’ll use the abdominal muscles in smooth
natural motions. You’ll be able to adjust the Ab Lounge to fit your body and begin your
workout right away - just what you need to improve your fitness the healthy, easy way!
Just 30 minutes a week – three enjoyable 10 minute sessions – is all it takes to
begin experiencing the toning and stretching benefits of your Ab Lounge. With regular
use of your Ab Lounge and consistent aerobic exercise, you may soon notice some
important changes in yourself, such as:
• More endurance and stamina
• Less body fat and excess weight (if you do not increase your caloric intake)
• Improved abdominal muscle tone
• Increased energy for daily tasks
• Less stress and a more positive outlook
With a minimal time commitment, you’ll receive an impressive return on
your investment!
We’re so sure that you will be completely satisfied with your Ab Lounge that we
encourage you to write or call our Customer Service Specialists at the address or
phone number listed below or contact us on our website. As always, you have our
personal assurance that we want your complete satisfaction. After all, your success
is our success too!
Sincerely,
Karla Williamson, Customer Service
Ab Lounge, Customer Service Department
220 Fitness Quest Plaza, Canton, OH 44750-1001
1-800-321-9236, Monday – Friday, 9:00am to 5:00pm, EST • www.fitnessquest.com
IMPORTANT: This owner’s manual is the authoritative source of information about
your Ab Lounge. Please read it carefully and follow all the instructions.
Your Ab Lounge System consists of the following components:
Part Name
Ab Lounge Workout Video
Ab Lounge Jump Start Book
Ab Lounge University Study
Eating Plan Booklet
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.
Progressive Cardiovascular Training Program
The training program that follows is a progressive training program for cardiovascular
conditioning. It can be used for any aerobic activity you choose.
Week
How Often
(times per week)
How Hard
(% heart rate)
How Long
(minutes)
How Hard
(RPE)*
RPE Descriptive Rating
1
2
3
4
5
6
2 - 3
2 - 3
2 - 3
2 - 3
3
3 - 4
2 - 4
2 - 4
2 - 4
2 - 4
2 - 4
2 - 4
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
5 - 15
5 - 15
10 - 17
10 - 17
15 - 20
15 - 20
40 - 50
40 - 50
40 - 50
50 - 60
50 - 60
50 - 60
Week
How Often
(times per week)
How Hard
(% heart rate)
How Long
(minutes)
How Hard
(RPE)*
RPE Descriptive Rating
7 - 9
10 - 13
14 - 16
17 - 19
20 - 23
24 - 27
3 - 4
3 - 4
3 - 4
3 - 5
3 - 5
3 - 6
3 - 4
4 - 5
4 - 5
4 - 5
4 - 5
4 - 5
Moderate to somewhat hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
20 - 25
21 - 25
26 - 30
26 - 30
31 - 35
31 - 35
60 - 65
65 - 70
65 - 70
70 - 75
70 - 75
70 - 75
MOVING BEYOND BASE-LEVEL FITNESS
CONDITIONING BASE
Week
How Often
(times per week)
How Hard
(% heart rate)
How Long
(minutes)
How Hard
(RPE)*
RPE Descriptive Rating
After 4-6
months
3 - 6 3 - 6
Easy - Moderate
to somewhat hard
30 - 60 40 - 85
MAINTENANCE
*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.