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7

EXERCISE GUIDELINES

WORKOUT GUIDELINES

Familiarize yourself with the equipment and learn the 

proper form for each exercise. Use your own judgment 

to determine the appropriate length of time for each 

workout and the numbers of repetitions and sets to 

complete. Progress at your own pace and be sensitive 

to your body’s signals. Follow each strength workout 

with at least one day of rest. 

Note: A “repetition” is one complete cycle of an exer-

cise, such as one push-up. A “set” is a series of 

repetitions.

Warming Up—Start with 5 to 10 minutes of light 

exercise. A warm-up increases your body temperature, 

heart rate, and circulation in preparation for exercise. 

Working Out—Include 5 to 10 different exercises in 

each workout. Select exercises for every major muscle 

group, emphasizing areas that you want to develop. 

To give balance and variety to your workouts, vary the 

exercises from workout to workout. 

Cooling Down—Finish with 5 to 10 minutes of stretch-

ing. Stretching increases the flexibility of your muscles 

and helps to prevent post-exercise problems. 

Cross Training—Combine strength training and 

aerobic exercise by following this type of program:
•   Strength workouts on Monday, Wednesday, and 

Friday

•   20 to 30 minutes of aerobic exercise on Tuesday and 

Thursday 

•   One full day of rest each week to give your body time 

to regenerate 

EXERCISE FORM

Move through the full range of motion for each exer-

cise, and move only the appropriate parts of the body. 

Perform the repetitions in each set smoothly and 

without pausing. The exertion stage of each repeti-

tion should last about half as long as the return stage. 

Exhale during the exertion stage of each repetition and 

inhale during the return stroke. Never hold your breath.

Rest for a short period of time after each set: 

•   Muscle Building—Rest for three minutes after each 

set. 

•   Toning—Rest for one minute after each set.

•   Weight Loss—Rest for 30 seconds after each set. 

STAYING MOTIVATED

For motivation, keep a record of each workout. Write 

the date, the exercises performed, the resistance used, 

and the numbers of sets and repetitions completed. 

Record your weight and key body measurements once 

a month. 

To achieve good results, make exercise a regular and 

enjoyable part of your life. 

Содержание PFBE19618.0

Страница 1: ...ctions in this manual before using this equipment Keep this manual for future reference proform com To register your product and activate your warranty today go to my proform com For service at any time go to proformservice com Or call 1 888 533 1333 Mon Fri 6 a m 6 p m MT Sat 8 a m 12 p m MT Please do not contact the store ACTIVATE YOUR WARRANTY CUSTOMER CARE ...

Страница 2: ... is a registered trademark of ICON Health Fitness Inc WARNING DECAL PLACEMENT 362388 This drawing shows the location s of the warning decal s If a decal is missing or illegible see the front cover of this manual and request a free replacement decal Apply the decal in the location shown Note The decal s may not be shown at actual size two on each side one on each handle one on each handle ...

Страница 3: ...pilates chair 8 Make sure that all parts are properly tightened each time the pilates chair is used Replace any worn parts immediately 9 Keep children under age 13 and pets away from the pilates chair at all times 10 The pilates chair is designed to support a maximum user weight of 250 lbs 114 kg 11 Keep hands and feet away from moving parts 12 Always tie loose hair up and out of the way while usi...

Страница 4: ...4 STANDARD SERVICE PLANS ...

Страница 5: ...h position and then release the adjustment knob Move the ped als upward or downward slightly to make sure that the adjustment knob is engaged in one of the two adjustment holes not shown When the pedals 6 are in the high position you can add resistance with the pedal cords 8 beneath the seat Attach the pedal cords to the hooks 9 on the pedals For maximum resis tance attach the pedal cords to the h...

Страница 6: ...it to the position shown in drawing b and then lower it HOW TO FOLD THE PILATES CHAIR When the pilates chair is not in use you can fold it to a compact storage position First adjust the pedals 6 to the high position see HOW TO ADJUST THE PEDALS on page 5 Then lift the seat 1 in the indicated location and push one of the front legs 2 toward the rear legs 3 until the pilates chair is folded 5 compar...

Страница 7: ...d helps to prevent post exercise problems Cross Training Combine strength training and aerobic exercise by following this type of program Strength workouts on Monday Wednesday and Friday 20 to 30 minutes of aerobic exercise on Tuesday and Thursday One full day of rest each week to give your body time to regenerate EXERCISE FORM Move through the full range of motion for each exer cise and move only...

Страница 8: ... or consequential dam ages arising out of or in connection with the use or performance of the product 2 damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installation or 3 other consequential damages of any kind Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly...

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