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13

CONDITIONING GUIDELINES

How you begin your exercise program depends on your physical condition.  If you have been inactive for
several years or are severely overweight, start slowly and increase your workout time gradually.  Increase
your workout intensity gradually, too, by monitoring your heart rate while you exercise.

Initially you may only be able to exercise within your target zone for a few minutes; however, your aerobic
capacity will improve over the next six to eight weeks.  It is important to pace yourself while you exercise so
you don’t tire too quickly.

Measure your heart rate periodically during your workout by stopping the
exercise but continuing to move your legs or walk around.  Place two or three
fingers on your wrist and take a six second heartbeat count.  Multiply the
results by ten to find your heart rate. For example, if your six second heartbeat
count is 14, your heart rate is 140 beats per minute.  A six second count is
used because your heart rate will drop rapidly when you stop exercising.
Adjust the intensity of your exercise until your heart rate is at the proper level.

wrist pulse

Have your doctor review your training and diet programs.

Begin your training program slowly with realistic goals that have been set by you and your physician.

Warm up before you exercise and cool down after you work out.

Take your pulse periodically during your workout and strive to stay within a range of 60% (lower

intensity) to 90% (higher intensity) of your maximum heart rate zone.  Start at the lower intensity and

build up to higher intensity as you become more aerobically fit.

If you feel dizzy or lightheaded you should slow down or stop exercising.

Target Heart Rate Zone Estimated by Age*

Remember to follow these essentials:

To determine if you are working out at the correct intensity, use a heart rate monitor or use the table below.
For effective aerobic exercise, your heart rate should be maintained at a level between 60% and 90% of
your maximum heart rate.  If just starting an exercise program, work out at the low end of your target heart
rate zone.  As your aerobic capacity improves, gradually increase the intensity of your workout by increasing
your heart rate.

For cardiorespiratory training benefits, the American College of Sports Medicine recommends working
out within a heart rate range of 55% to 90% of maximum heart rate.  To predict the maximum heart
rate, the following formula was used:  220 - Age = predicted maximum heart rate

*

20 years

25 years

30 years

35 years

40 years

45 years

50 years

55 years

60 years

65 years

70 years

Target Heart Rate Zone

(55%-90% of Maximum Heart Rate)

Average Maximum

Heart Rate 100%

Age

110-180 beats per minute

107-175 beats per minute

105-171 beats per minute

102-166 beats per minute

99-162 beats per minute

97-157 beats per minute

94-153 beats per minute

91-148 beats per minute

88-144 beats per minute

85-139 beats per minute

83-135 beats per minute

200 beats per minute

195 beats per minute

190 beats per minute

185 beats per minute

180 beats per minute

175 beats per minute

170 beats per minute

165 beats per minute

160 beats per minute

155 beats per minute

150 beats per minute

Summary of Contents for AeroPilates Performer XP615

Page 1: ...pets away from equipment when in use Always make sure all bolts and nuts are tightened prior to each use Follow all safety instructions in this manual When calling for parts or service please specify...

Page 2: ...oor mat Set up and operate the AeroPilates Performer XP615 on a solid level surface Do not position the AeroPilates Performer XP615 on loose rugs or uneven surfaces Make sure that adequate space is av...

Page 3: ...into shape and on your way to achieving a happier and healthier lifestyle 3 Should you have any questions please call our Customer Service Department toll free number 1 800 375 7520 Monday Thursday 7...

Page 4: ...reading further please review the drawing below and familiarize yourself with the parts that are labeled Read this manual carefully before using the AeroPilates Performer XP615 Although Stamina constr...

Page 5: ...o check the length of the bolts and screws NOTICE The length of all bolts and screws except those with flat heads is measured from below the head to the end of the bolt or screw Flat head bolts and sc...

Page 6: ...ng a part please call our toll free number for assistance 1 800 375 7520 or e mail us at parts staminaproducts com 6 STEP 1 Connect the REAR STAND 61 the narrower one to the MIDDLE STAND 60 with two C...

Page 7: ...N 30 When completed the frame should be separated approximately three feet at the end STEP 3 Attach the four RUBBER FEET 29 to the FRONT FRAME 1 and REAR FRAME 2 with ROUND HEAD SCREWS M5x0 8x25mm 41...

Page 8: ...When retightening the screws for the PULLEY ASSEMBLYS 26 do not over tighten The PULLEY ASSEMBLYS 26 should move freely STEP 6 Refer to the above illustration Make sure that the threaded holes in the...

Page 9: ...D 59 and the Headrest end of your AeroPilates Performer XP615 will fit into the REAR STAND 61 STEP 5 Insert the FOAM PAD ASSEMBLIES 21 into the holes located on the CARRIAGE 12 STEP 10 Place the Stand...

Page 10: ...P 24 by attaching the PLASTIC HOOKS 23 onto different HOOKS Arm Function To position the HAND STRAP 24 close to the PULLEY ASSEMBLY 26 hook the PLASTIC HOOK 23 onto the HOOKS which will shorten the RO...

Page 11: ...the CARRIAGE ASSEMBLY 18 back to the REAR FRAME 2 Refer to illustration 1 Grasp and lift the U SHAPED HANDLE 9 to fold the AeroPilates Performer XP615 Refer to illustration 1 1 2 3 4 2 WARNING When fo...

Page 12: ...OKS 23 are damaged or deformed Check the TENSION CORDS 15 for wear Replace the TENSION CORDS 15 that are frayed or worn Check the BUNGEE CORD 58 on the CARDIO REBOUNDER 56 for wear Replace the CARDIO...

Page 13: ...maximum heart rate zone Start at the lower intensity and build up to higher intensity as you become more aerobically fit If you feel dizzy or lightheaded you should slow down or stop exercising Targe...

Page 14: ...our cool down should include the stretches listed above and should be completed after each strength training session Lower Body Stretch Place feet shoulder width apart and lean forward Keep this posit...

Page 15: ...t transferable IF ANY PART OF THE PRODUCT IS NOT IN COMPLIANCE WITH THIS LIMITED WARRANTY OR ANY IMPLIED WARRANTY THE REMEDY OF REPAIR OR REPLACEMENT IS THE EXCLUSIVE REMEDY AVAILABLE TO YOU In the ev...

Page 16: ...PRODUCT PARTS DRAWING 16 FRONT BACK...

Page 17: ...Hand Strap 2 25 Grip Pad 2 26 Pulley Assembly 2 27 Pulley Spacer 2 28 Wheel 2 29 Rubber Foot 4 30 Locking Pin 1 31 Stop Plate 2 32 Stop Pad 2 33 Small Stop Plate 2 34 Small Stop Pad 2 35 Round Plug 2...

Page 18: ...Rebounder Mat 1 58 Bungee Cord 1 59 Front Stand 1 60 Middle Stand 1 61 Rear Stand 1 62 Connection Bar 4 63 Endcap 6 64 Large Washer 60mm diameter 6 65 Pull Pin 8 66 Floor Mat 1 67 Combination Wrench...

Page 19: ...7520 in the U S from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M on Friday or fill out the fax sheet ordering form below and fax it to 417 889 8064 Our Customer...

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