Fitness Quest AB LOUNGE XL Скачать руководство пользователя страница 27 | Manualshive

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JUMP START DIET

MORNING SNACK

(CHOOSE JUST ONE OPTION)

8 oz. water
1 cup fat free yogurt

8 oz. water
1 cup sugar free hot chocolate

made with skim milk

8 oz. water
1 pear

8 oz. water
1 orange

8 oz. water
1 apple

8 oz. water
1 cereal bar (about 140 calories)

8 oz. water
1 kiwi

8 oz. water
1/2 cup oatmeal, cooked
1 cup skim milk

1/2 banana
8 oz. water
2 pancakes (4 inches across)
1 Tbsp. maple syrup
1/2 cup orange juice

8 oz. water
1 slice french toast
1/2 cup fresh blueberries
1 cup skim milk

8 oz. water
1/2 english muffin
1 egg poached
1/2 cup fruit juice

8 oz. water
1 slice whole grain bread
1 egg scrambled
1 cup cubed melon

8 oz. water
1 cup fat free yogurt
1/3 cup low fat granola cereal
1 cup sliced strawberries

8 oz. water
3/4 cup cereal
1 cup skim milk
1/2 cup sliced strawberries

8 oz. water
3/4 cup cereal and 2 Tbsp.

crushed walnuts

1/2 cup skim milk
4 oz. orange juice

8 oz. water
1 slice whole grain bread
1 egg scrambled or poached
4 oz. orange juice

8 oz. water
1 slice cinnamon bread
1 tsp. butter
4 oz. orange juice

BREAKFAST CHOICES

(CHOOSE JUST ONE OPTION)

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Содержание AB LOUNGE XL

Страница 1: ...Owner s Manual For Maximum Effectiveness And Safety Please Review this Owner s Manual View the video and for Healthy Eating Tips refer to the Jump Start Section ...

Страница 2: ...holder 10 17 05 OWNER S MANUAL Important Safety Information 2 Equipment Warning Caution Labels 3 Specifications Parts 3 Introduction 4 Assembly Instructions 5 6 Folding Instructions 7 Parts List Exploded View 8 Exercise Guidelines 9 10 Warm Up Cool Down Stretches 11 12 Ab Lounge XL System 13 Ab Lounge XL Workout 13 14 Care Storage 14 Getting Started on Your Ab Lounge XL Equipment 15 Ab Lounge XL E...

Страница 3: ...echniques 7 Use this equipment ONLY for the intended use as described in this manual Do not modify the equipment or use attachments not recommended by the manufacturer 8 Have plenty of clearance behind and in front of your equipment It is important to keep children pets furniture and other objects out of the way when using your equipment You should have a minimum of 3 feet of clearance both in fro...

Страница 4: ...up cooked green beans 8 oz water 3 oz pork chop lean only broiled or grilled without added fat 1 2 cup rice with 1 tsp butter 1 2 cup applesauce 1 large mixed green salad 1 2 Tbsp olive oil and vinegar no need to measure vinegar or 1 Tbsp reduced fat dressing 8 oz water 3 oz white fish such as flounder baked and brushed with olive oil and favorite seasonings 1 small baked potato 1 Tbsp sour cream ...

Страница 5: ...mensions are based on unit set up for use Maximum user weight 275 lbs SPECIFICATIONS AND PARTS Also Includes a Workout DVD The following parts are located in the Parts Box Please make sure you have all of the parts before beginning assembly of your equipment X15908 8 short band X15906 foot rest assembly X15908 1 handlebar X15907 seat X15903 1 seat support frame X15901 1 front frame X15901 8 lockin...

Страница 6: ... sure that you will be completely satisfied with your Ab Lounge XL unit 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 XL Cu...

Страница 7: ... shown in Figure 2 Open the unit by grasping the bottom of the Front and Rear Frames and spread them apart Swing the Locking Arm located on the Left Front Frame around so the notch lines up with the pin on the Left Rear Frame Push down on the button on the Locking Arm Mechanism and slide it back while you hook the notch over the pin X15901 Main Assembly FIGURE 1 X15908 7 Long Band X15908 8 Short B...

Страница 8: ... the holes at the top of the Main Assembly with the curves facing down Align mounting hole and secure each Handlebar with the Locking Knobs you just removed X15902 1 Foot Rest Receiver Seat and Back will separate open up Open to approximately 2 feet apart Stand Here And PUSH Open With Your Hands 4 5 4 5 4 X15901 9 Cable Long Band in Rear X15903 1 Seat Support Frame X15901 2 Rear Frame X15901 1 Fro...

Страница 9: ...sembly Step 2 d Rotate the Locking Arm towards the Front Frame e Grasp the Front Frame with one hand and the Rear Frame with the other hand and slowly pull them together IMPORTANT Place hands on Caution Labels when folding and be careful not to pinch your fingers between the Front and Rear Frames f For your unit to store flat you must fold the Handlebars in To do this loosen the Handlebar Knobs an...

Страница 10: ...4 M5 x 19mm phillips screw 34 4 X15906 8 M6 x 15mm phillips bolt 35 2 X15908 6 adjustment knob 38 1 X15901 3 rubber foot 45 4 X15902 7 M10 large nut cap 46 7 PART NO PARTS NAME QTY X15906 5 M10 small nut cap 47 1 X15906 3 plastic bushing 48 2 X15905 2 end plug 49 6 X15908 3 plug 50 2 X15908 8 short band 55 1 X15908 7 long band 56 1 X15908 2 grip 58 2 X15908 4 locking washer 59 2 X15908 5 locking k...

Страница 11: ...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...

Страница 12: ...ing 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 220 40 x 70 or 126 Thus this individual w...

Страница 13: ...ogether Do not let the lifted knee swing outward Hold 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 the chair while extending the other leg behind you Bending the leg closest to the chair and keeping the other leg straig...

Страница 14: ... 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 elbows on your knees Lean forward from the waist and press down l...

Страница 15: ...p Start Diet will allow you in just 14 days to begin to form habits to help you reach your fitness goals faster and easier than ever before Please refer to your Jump Start Diet included in this booklet for an easy to follow 2 week menu plan full of healthy eating choices Once you complete the 2 week diet you can continue your sensible diet with the eating plans in the Fitness Quest Eating Plan boo...

Страница 16: ... these elements at a time Once you are familiar with the Ab Blasting workout you may want to develop your own workout for variety You can incorporate the exercises found on pages 16 18 of this booklet into your own customized exercise routine Start out by doing 10 repetitions of the Basic Exercises during each workout until you can complete all of the repetitions with good form When you can comple...

Страница 17: ... allows a comfortable fit for almost any body size To adjust the foot rest grasp the adjustment knob on the under side of the foot rest receiver Pull the pin out and slide the foot rest closer to or further away from the seat Replace the pin into one of the holes in the foot rest Make sure the pin is secured before placing the feet on the foot rest See FIG 5 The foot rest should be adjusted to a p...

Страница 18: ...repeat the same number of repetitions See FIG 9 10 FIG 9 FIG 10 AB LOUNGE XL EXERCISES FIG 7 FIG 8 See pages 13 14 for instructions on how to include these exercises in your own custom Ab Lounge XL Workout BASIC EXERCISES 1 Basic Jackknife This abdominal curl isolates the muscle that runs down the entire front of your torso known as the rectus abdominis Relax back into your unit with your knees be...

Страница 19: ...en both arms until the forearms are behind the Focus Strap Exhale and slowly round your lower back pulling your torso forward into a curl position As you pull forward contract your abdominal muscles inward toward your spine and pull the bottom of your rib cage down toward the top of your hip bones Pause at the end of the curl movement then inhale and slowly return to the starting position Perform ...

Страница 20: ...dratus lumborum muscles of the lower back Roll into a sidelying position on the unit Bend the elbow of your lower arm and rest your head on that arm Reach overhead with your top arm and lightly hold the Focus Strap Bend the knees slightly and rest the feet on the foot rest Exhale and bend your torso to the side Pause at the end of the movement inhale and slowly return to the starting position Late...

Страница 21: ...goals as you continue to improve AB LOUNGE XL WORKOUT TRACKING SHEETS CARDIOVASCULAR CONDITIONING Exercise that challenges the heart is a simple part of an exercise program almost anyone can walk run tread mill climb steps or bike But creating a progressive time efficient and results oriented cardio program takes a little planning A properly designed and consistently per formed cardiovascular trai...

Страница 22: ... followed by a cool down The cool down should consist of 5 to 10 minutes of slow walking followed by stretching Refer to the stretches found on pages 11 and 12 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 intens...

Страница 23: ...is to increase intensity or duration by no more than about 5 percent You should adapt to this increase over a period of a week or two and then consider changing one of the other variables frequency duration or intensity or further progressing the one you ve adapted to Top Aerobic Exercise No one cardiovascular activity is better than another Manipulating how hard intensity how often duration and h...

Страница 24: ... motivational to look back at what you ve done This data will help you chart future fitness goals as you continue to improve 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 e...

Страница 25: ... 23 Using Healthy Eating Choices JUMP START DIET Table of Contents Introduction 24 The Jump Start Diet 24 Breakfast Choices 25 Morning Snack 25 Lunch 26 Afternoon Snack 26 Dinner 26 27 Evening Snack 28 ...

Страница 26: ...ve also built in a special treat at the end of most days This is because people have the biggest success when they are allowed to have some of their favorite foods They do not feel deprived and are not tempted to binge Success comes because they are able to stick with the plan lose weight and meet their goals without feeling like they were on a diet The important thing to remember is to use only t...

Страница 27: ...e french toast 1 2 cup fresh blueberries 1 cup skim milk 8 oz water 1 2 english muffin 1 egg poached 1 2 cup fruit juice 8 oz water 1 slice whole grain bread 1 egg scrambled 1 cup cubed melon 8 oz water 1 cup fat free yogurt 1 3 cup low fat granola cereal 1 cup sliced strawberries 8 oz water 3 4 cup cereal 1 cup skim milk 1 2 cup sliced strawberries 8 oz water 3 4 cup cereal and 2 Tbsp crushed wal...

Страница 28: ...spaghetti sauce 1 tsp grated cheese 3 oz lean ground beef in sauce 8 oz water 1 cup angel hair pasta 1 clove garlic topped with green and red peppers sautéed with 1 Tbsp olive oil 3 oz grilled shrimp 1 tsp grated cheese AFTERNOON SNACK CHOOSE JUST ONE OPTION 8 oz water 1 cup strawberries 8 oz water 1 oz low fat cheese 6 saltine crackers 8 oz water 1 banana 8 oz water 1 cup low fat flavored yogurt ...

Страница 29: ...about 50 calories each 8 oz water 1 oz pretzels 1 cup skim milk 8 oz water 2 tsp peanut butter 6 crackers 1 cup skim milk 1 2 cup cereal 1 2 skim milk 8 oz water EVENING SNACK CHOOSE JUST ONE OPTION RULES for eating your evening snack Have it in a relaxed setting where you can enjoy them as a child would Do nothing while having your snack do not read write or watch TV Make your snack last 20 minut...

Страница 30: ...y 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 back at what you ve done This data will help you chart future fitness goals as you continue to improve Calves Thighs Hips Abdomen Waist Weight Date Measuring Sites Waist Abdomen Hips Thighs L R Calves L R ...

Страница 31: ... from all defects in material and workmanship when used according to the manufacturer s instructions See Limited Warranty Card for details Save your sales receipt You may wish to staple it into this manual Dedication to Quality 10 17 05 ...

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