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Perfect Fitness perfect situp, Owner'S Manual

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Perfect Fitness perfect situp Owner'S Manual Download Page 23

22

Cardiovascular Conditioning

Exercise that challenges the heart is a simple part of an exercise program – almost

anyone can walk, run, treadmill, climb steps, or bike. But, creating a progressive,

time efficient and results oriented cardio program takes a little planning. A properly

designed and consistently performed cardiovascular training program is an essential

part of your program if you want to improve your health and lose weight, or maintain

a healthy lifestyle.
Training Aerobically

Aerobic exercise is the key to building a stronger heart and can reduce your chances

of heart disease, as well as burn lots of fat and calories. Aerobic exercise is any

activity that you can 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.
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.

Summary of Contents for perfect situp

Page 1: ...Owner s Manual For maximum effectiveness and safety please review this Owner s Manual before using your Perfect Situp equipment SITUP ...

Page 2: ...wn Stretches 18 19 The Perfect Situp System 20 21 Cardiovascular Conditioning 22 25 2013 Implus Footcare LLC All rights reserved Perfect Fitness is a registered trademark of Implus Footcare LLC Perfect Situp is a trademark of Implus Footcare LLC www PerfectOnline com NO part of this booklet may be reproduced or utilized in any form or by any means electronic mechanical or otherwise without the exp...

Page 3: ...ediately 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 Never use this equipment if it is not working properly or if there are damaged or worn parts Call our Parts Department to order replacement parts Refer to page 5 6 Use this equipment ONLY for the intended use as d...

Page 4: ...hould use this equipment 14 DO NOT store in direct sunlight or near direct heat sources 15 DO NOT put hands feet or any foreign objects on or near this equipment when in use by others Use caution not to pinch fingers or hands in moving parts when setting up or using the equipment 16 The Perfect Situp is designed and constructed for PERSONAL OR HOUSEHOLD USE ONLY The Perfect Situp should NOT be use...

Page 5: ...afety instructions stated in the Owner s Manual may result in POSSIBLE SERIOUS INJURY OR DEATH KEEP CHILDREN AWAY Maximum user weight 300 lbs Replace this label if damaged illegible or removed Class HC Go to our website www perfectonline com or call Customer Service 1 800 446 7587 for replacement label manual or questions Body Pad Plug Neck Support Hanging Hook Back Blade Lower Body Support w Feet...

Page 6: ...eated their own exercise routines using our products The team that works out together stays together find a teammate and Go For It We want to hear how you re doing because your success is our success Alden Mills Perfect Fitness Founder and former U S Navy SEAL IMPORTANT This Owner s Manual is the authoritative source of information about your Perfect Situp Please read it carefully and follow all t...

Page 7: ...sembly STEP 1 Lay the Body Pad down on a flat surface Red Foam side up STEP 2 Place the Lower Body Support on top of the Body Pad with the Red Foam on top of the Lower Body Support Neck Support Lower Body Support Foot Straps Foot Supports Hanging Hook Plugs Leg Blades Back Blade Body Pad Red Foam Lower Body Support Red Foam Body Pad ...

Page 8: ...p as shown and matches the number on the Body Pad b Slide the Back Blade into the Slot in the plastic on the Body Pad STEP 5 The Back Blade will come out under the Foam just before the Lower Body Support Continue pushing the Back Blade until it locks into the 1st Lock You will hear and feel the Back Blade lock into the 1st Lock Lower Body Support Hole Red Foam Hole Plugs Back Blade Weight Sticker ...

Page 9: ... 2nd Lock You will hear and feel the Blade lock into each Lock as you adjust the Back Blade c After locking the Back Blade into the 2nd Lock turn the assembly over to be sure the Back Blade is assembled properly as shown below d Tug outward on the end of the Back Blade to make sure it is securely in place a b c d Back Blade 1st LOCK 2nd LOCK 3rd LOCK Back Blade 2nd LOCK Back Blade is behind Body P...

Page 10: ...he numbers on the Plastic Bracket Slide one of the Leg Blades under the Plastic Brackets and into the slot at the bottom of the Lower Body Support The slot at the end of the Leg Blade will lock into one of the 3 Locks provided It is suggested to lock the Leg Blade into the 2nd Lock You will hear and feel the Leg Blade lock into the 1st Lock Leg Blades Weight Sticker Logo Leg Blade Plastic Bracket ...

Page 11: ...1st Lock b Slide the Leg Blade into the 2nd Lock c Tug outward on the Leg Blade to make sure it is securely in place d Follow this same procedure for the 2nd Leg Blade a b c d Leg Blade Tug outward on Leg Blade 1st LOCK 2nd LOCK 3rd LOCK 1st LOCK 2nd LOCK 3rd LOCK 2 2 2 2 2 2 2 2 2 ...

Page 12: ...ll hear and feel the Blade lock into place b Tug on the Neck Support to make sure it is securely in place STEP 11 a Slide the Foot Support onto the Leg Blade Make sure the Number Sticker 4 on the Leg Blade matches the number 4 on the Foot Support You will hear and feel the Leg Blade lock into place b Tug on the Foot Support to make sure it is securely in place c Follow the same procedure for the s...

Page 13: ... Attach the other end of the Foot Strap in the same manner b Follow the same procedure for the second Foot Support and Foot Strap ASSEMBLY IS NOW COMPLETE IMPORTANT Please read this Owner s Manual and your Workout Chart before beginning your workout for important instructions on how to use your Perfect Situp a b Foot Support Foot Strap Strap Holder ...

Page 14: ...n 1 3 PPS09X Hanging Hook 1 PPS11X Instructional Chart 1 4 PPS03X Neck Support 1 PPS16X Level 2 Back Blade optional 1 8 PPS02X Lower Body Support w Feet 1 PPS17X Level 2 Leg Blade optional 2 9 PPS01X Body Pad 1 PPS18X Level 3 Back Blade optional 1 11 PPS08X Plug 6 PPS19X Level 3 Leg Blade optional 2 12 PPS04X Foot Support 2 PPS20X Guide To Healthy Eating Book 1 3 4 9 1 2 2 8 13 11 11 13 12 12 ...

Page 15: ...e Neck Support Carefully hang in a closet or in an area where there is little traffic and no children Getting Started ADJUSTING BACK AND LEG BLADES The Neck Support and Foot Supports can be adjusted from 1 to 3 positions to fit your height Locking the Back and Leg Blades into the 1st Lock will make the unit longer and locking the Back and Leg Blades into the 3rd Lock will make the unit shorter To ...

Page 16: ...ons slowly and with control Count 4 seconds up hold 2 seconds count 4 seconds down Exhale on the way up and inhale on the way down Eyes look forward to 45 degrees When full range of motion is reached on the Upper Ab Crunch exercises most users will hear a click If you don t hear a click you will still get an effective core workout You will build up to consistently hearing the click which helps you...

Page 17: ...ppear 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 18 and 19 of this manual Never push ...

Page 18: ...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 ...

Page 19: ...Stop pulling when you feel the stretch Keep your kneecap pointing straight down and keep your knees close together Do not let the lifted knee swing outward Hold the stretch for 20 to 30 seconds Repeat for the other leg 2 Calf and Achilles Stretch Stand approximately one arms length away from a wall or chair with your feet hip width apart Keeping your toes pointed forward move one leg in close to t...

Page 20: ...t on the floor gently grasp the bent knee with your hands and pull it over your body and towards the ground You should feel a stretch in your hips abdominals and lower back Hold for 20 to 30 seconds and release Repeat for opposite side 7 Inner Thigh Stretch Sit on the floor and bend your legs so that the soles of your feet are together Place your hands on your ankles Lean forward from the waist an...

Page 21: ... level Please refer to the Cardiovascular Conditioning section on pages 22 25 in this manual to determine the workout that is appropriate for you 3 Nutrition The Perfect Situp system also includes the Perfect Situp Meal Plan that is included when you purchase the product This provides you with nutritional guidelines and a healthy eating plan that is designed to help you lose weight in ten weeks or...

Page 22: ...rkout for 6 weeks and progress to the Advanced level when appropriate Advanced Have been exercising regularly for 6 weeks or more If you started at the Intermediate level you can progress to the Advanced level after 6 weeks Only progress to the Advanced level when you can easily perform all of the reps and sets in the Intermediate workout with good form and technique To increase the challenge of y...

Page 23: ...robic 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 f...

Page 24: ...d 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 trai...

Page 25: ...31 35 70 75 4 5 Somewhat hard to hard 24 27 3 5 31 35 70 75 4 5 Somewhat hard to hard MAINTENANCE Week How Often times per week How Long minutes How Hard heart rate How Hard RPE RPE Descriptive Rating After 4 6 months 3 6 30 60 40 85 3 6 Easy Moderate to somewhat hard 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...

Page 26: ...imming water fitness jogging running cross country skiing in line skating lateral movement training slide cycling mountain biking and step training Cardio Workout Tracking Sheet Use this chart to keep track of your progress over time Before writing on it 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 b...

Page 27: ... to basics principles to enable anyone to unlock their potential Visit www perfectonline com to learn more Perfect Fitness is a registered trademark of Implus Footcare LLC Implus Footcare LLC warrants this product to be free from defects in materials and workmanship when used according to the manufacturer s instructions See limited Warranty Card for details 2 2013 ...

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