Hand and Foot Strap Assembly Attachments
Depending on the exercise hand or foot straps can be attached to the Pulley Arm Assembly found on each
side of the headrest.
Attach the hand or feet straps by using the clips on the straps to connect them to the clip on the end of the
black Position Balls. Ensure that they are clipped securely in place before use.
To use the foot strap-wrap around the middle of the foot near the arch, then secure firmly with the
adjustable hook & loop strap. Ensure they are secured before commencing exercise.
Headrest
The headrest has two positions-flat and raised .To move to the raised position, grip headrest and lift. Push
it towards the glide board until it slides into place. To return it to the flat position, lift the headrest and pull
it away from the glide board until it is in the flat position once again.
Starting your Workout
Now you know how the Pilates Gym Machine is adjusted and you have checked that it is ready to go with
no damages or obvious signs of wear, let’s quickly review some important safety information.
If you are over 35 and/or have not been exercising for a while, you should consult with your doctor
before using the Pilates Gym Machine or commencing any physical exercise.
You should also consult your doctor if you have any of the following conditions.
•
High Blood Pressure
•
High Cholesterol
•
Pregnancy
•
Heart problems
•
Asthma
•
Family history of any heart disease or stroke
•
Arthritis
•
Taking any medications
•
Any pre-existing condition or ailment.
Remember to STOP IMMEDIATELY AND SEEK MEDICAL ADVICE if you experience any of the following
during exercise:-
•
CHEST PAIN OR TIGHTNESS
•
SHORTNESS OF BREATH
•
IRREGULAR HEARTBEAT
•
DIZZINESS
•
NAUSEA
•
UNUSUAL PAIN OR DISCOMFORT
Remember that exercise alone is not enough. Establishing a healthy eating plan is an essential element of a
weight-loss or fitness program. Consult your doctor or a dietitian for assistance in developing your diet
plan.
To protect your body from injury and get the most benefit from exercising your should incorporate the
following three elements into your exercise program.
WARM UP-
Always get your muscles warm and prepared for workout by doing 5-10 minutes of gentle
exercise such as walking or marching on the spot and gentle muscle stretches.
MUSCLE TONING/CARDIO-
Whether you use your Pilates Gym Machine or any other fitness equipment,
gradually increase the intensity over a period of time to increase your fitness level.
It is recommended that you do a cardio workout such as aerobics, running, walking or swimming for 30
minutes, 3 times a week. You can easily alternate cardio days and your Pilates Gym Machine workout to
achieve optimum results.
COOL DOWN-
Gradually bring your body back to its resting state by 5-10 minutes of easy exercise and
stretching.
Please note that stretching exercises should apply gentle pressure/resistance to the muscles and never
produce pain or strong discomfort.
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