5
4
ADJUSTING THE LEVEL OF THE BACKREST
To lower the Backrest (3), remove the two Lock Pins (8)
from the Frame (1) and the Adjustment Leg (2). Align
the upper hole in the Frame with the middle hole in the
Adjustment Leg. Re-attach the Adjustment Leg to the
Frame with the Lock Pins.
STORING THE SLANT BOARD
To store the slant board, remove the lower Lock Pin (8)
from the Frame (1) and the Adjustment Leg (2). Push
forward on the Small Foam Pad (6) to fold the
Adjustment Leg under the Backrest (3). Re-insert the
Lock Pin into the Adjustment Leg for safekeeping.
ADJUSTING THE SLANT BOARD
The steps below explain how the slant board can be adjusted and folded for storage. Refer to the accompanying
exercise guide to see the correct form for several exercises.
Inspect and tighten all parts each time you use the slant board. Replace any worn parts immediately. The slant
board can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.
1
8
8
3
2
1
3
2
8
6
3.
Slide a 1” Pad Bar (4) into the upper hole in the
Adjustment Leg (2). Slide a Small Foam Pad (6) onto
each end of the Pad Bar.
Slide the other 1” Pad Bar (4) into the lower hole in
the Adjustment Leg (2). Slide a Large Foam Pad (7)
onto each end of the Pad Bar.
7
7
4
6
6
2
3
CAUTION:
To prevent your fingers
from being pinched, hold the Small Foam Pads
(6) when folding the slant board.
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
The only way to increase the size and strength of
your muscles is to push them close to their maximum
capacity. When you progressively increase the inten-
sity of your exercise, your muscles will continually
adapt and grow. You can tailor the individual exercise
to the proper intensity level in two ways:
• by changing the amount of weight used
• by changing the number of repetitions or sets per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
The proper amount of weight for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of weight that is
right for you. Begin with 3 sets of 8 repetitions for
each exercise you perform. Rest for 3 minutes after
each set. When you can complete 3 sets of 12 repeti-
tions without difficulty, increase the amount of weight.
Toning
You can tone your muscles by pushing them to a
moderate percentage of their capacity. Select a mod-
erate amount of weight and increase the number of
repetitions in each set. Complete as many sets of 15
to 20 repetitions as possible without discomfort. Rest
for 1 minute after each set. Work your muscles by
completing more sets rather than by using high
amounts of weight.
Weight Loss
To lose weight, use a low amount of weight and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Cross Training
Many people desire a complete and well-balanced fit-
ness program, and cross training is an efficient way to
accomplish this. One example of a balanced program
is:
• Plan weight training workouts on Monday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as
cycling or swimming, on Tuesday and Thursday.
• Rest from both weight training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of weight training and aerobic exer-
cise will reshape and strengthen your body plus
develop your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Specifying the exact length of time for each workout,
as well as the number of repetitions or sets for each
exercise, is a highly individual matter. It is very impor-
tant to avoid overdoing it during the first few months
of your exercise program. You should progress at
your own pace and be sensitive to your body’s sig-
nals. If you experience pain or dizziness at any time
while exercising, stop immediately and begin cooling
down. Find out what is wrong before continuing.
Remember that adequate rest and a proper diet are
important factors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature and deliver-
ing more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercis-
es. Select exercises for every major muscle group
with emphasis on the areas that you want to develop
the most. To give balance and variety to your work-
outs, vary the exercises from session to session.
Schedule your workouts for the time of day when your
energy level is the highest. Each workout should be
followed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
EXERCISE FORM
You will gain the greatest benefits from exercising by
maintaining proper form. This requires moving
through the full range of motion for each exercise and
moving only the appropriate parts of the body.
Exercising in an uncontrolled manner will leave you
feeling exhausted. On the exercise guide accompany-
ing this manual, you will find photographs showing the
correct form for several exercises, and a list of the
muscles affected. Refer to the muscle chart on page 6
to find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the
return stage. Proper breathing is important. Exhale
during the exertion stage of each repetition and inhale
during the return stroke. Never hold your breath.
EXERCISE GUIDELINES
