If you are just starting an exercise program, choose a time of day that’s good for you
and stick to it closely. Try to do your Ab Lounge workout three times per week at first
and then gradually progress to four or five days a week. Choose a time when you feel
energetic, when there are few interruptions and when you have not eaten a heavy
meal for approximately two hours.
Motivational Tips
Keep your motivation and interest high by remembering these simple tips:
• Set goals for yourself
that are challenging but realistic. Remember, it may
take a few weeks to be able to complete the entire workout easily or to see
changes in your weight or fitness levels. Just five minutes of exercise, done
several times per day, can change your health. Break your overall fitness goals
down into small, reasonable goals.
• Record your progress
by using the charts provided in this booklet.
• Celebrate your successes -
even the small ones! Give yourself
incentives for reaching each of your goals and reward yourself often.
• Place your Ab Lounge where you can easily watch TV
or listen to music as many people find that makes your workout
more enjoyable.
• Take your setbacks in stride
. If you miss a day on your schedule
(or even a week), it’s not too late to get back on track. If you are having
trouble sticking to your goals, review them and make sure they are
realistic. Make adjustments as you think they are needed.
Your Ab Lounge Workout Will Consist of 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 that
gradually increases your heart rate and loosens up your muscles. Your warm-up exer-
cise 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 6 and 7 of this manual. Never push yourself beyond a point of gentle
tension or strain. Keep your movements gentle, rhythmic and controlled.
Muscle Toning Workout
To gain the health and fitness benefits that you seek, your warm-up should be followed
by a toning workout on your Ab Lounge. 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
will 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.
5
E
XERCISE GUIDELINES
16
(continued on next page)
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 6 and 7 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 recommen-
dations. 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.
