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7. 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, you must start slowly and increase your time on the equipment; a few minutes per workout.

Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness will improve 
over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your own pace. Ulti-
mately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic fitness, the harder you will have to 
work to stay in your target zone. Please remember these essentials :

• Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.
• Begin your training program slowly with realistic goals that have been set by you and your doctor.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
• Set up your equipment on a flat, even surface at least 3 feet from walls and furniture.

EXERCISE INTENSITY

To maximize the benefits of exercising, it is important to exercise with the 
proper intensity. The proper intensity level can be found by using your heart 
rate as a guide. For effective aerobic exercise, your heart rate should be 
maintained at a level between 65% and 85% of your maximum heart rate 
as you exercise. This is known as your target zone. You can find your target 
zone in the table below. 

During the first few months of your exercise program, keep your heart rate near the low end of your target zone as you 
exercise. After a few months, your heart rate can be increased gradually until it is near the middle of your target zone as 
you exercise.

To measure your heart rate, stop exercising but continue moving your legs or walking around and place two fingers on 
your wrist. Take a six-second heartbeat count and multiply the results by 10 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-seconds 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. 

For more information on dieting and 
training visit 

www.trojanhealth.co.za

Содержание AB CRUNCH 100

Страница 1: ...ACE MY TIME 1HOME FITNESS SOUTH AFRICA S SINCE 1981 CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS MANUAL FOR FUTURE REFERENCE 1 YEAR warranty CALL...

Страница 2: ...MBLY STEPS AND OPERATING INSTRUCTIONS 5 5 RESISTANCE ADJUSTMENT 6 6 FITNESSTIPS TECHNIQUES 7 7 CONDITIONING GUIDELINES 8 8 WARM UP AND COOL DOWN 9 9 EXERCISE PROGRAM 10 10 FREQUENTLY ASKED QUESTIONS 1...

Страница 3: ...hile using mounting dismounting folding unfolding or assembling theTROJAN AB CRUNCH 100 loss of balance may result in a fall and serious bodily injury 6 Use theTROJAN AB CRUNCH 100 only as described i...

Страница 4: ...ier lifestyle Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Read this manual carefully before using theTROJAN AB CRUNCH 100 Seat Pad R...

Страница 5: ...Left Handle Bar When storing your AB CRUNCH 100 it is not necessary to remove the handles STEP 5 Now your AB CRUNCH 100 is ready Ajust your AB CRUNCH 100 s footrest length by locating the pushpin alon...

Страница 6: ...e beginner place your body on the Upper part and start to exercise it For the intermediate user you can sit on the Central part of the seat pat For advanced users you can increase the intensity of the...

Страница 7: ...ith aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store weight train ing is an essential part of the exercise routine process Weight training helps tone bui...

Страница 8: ...t from walls and furniture EXERCISE INTENSITY To maximize the benefits of exercising it is important to exercise with the proper intensity The proper intensity level can be found by using your heart r...

Страница 9: ...and shoulders to relax as you reach down toward your toes as far as pos sible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one...

Страница 10: ...r pelvis At the end of each repetition you may remain stable in the lower position Perform 10 20 reps in each set Practice 2 sets for the beginner levels 3 sets for intermediate and 4 sets for advance...

Страница 11: ...ure the footrest has been adjusted correctly Q2 My unit has started to squeak 1 You need to lubricate all moveable parts every 3 months with any common household lubricant Q3 How do I adjust the resis...

Страница 12: ...11 EXPLODED DRAWING 1375 12...

Страница 13: ...withoutlimitation any obligation of the Supplier in respect of any injury loss or damage direct indirect or consequential arising out of the useof orinabilitytouse thisproductandwhetherornotoccasioned...

Страница 14: ...ding call out and or spares will be payable by the Consumer upon collection or delivery of the repaired product The Consumer does not need to return the product to the store The Consumer shall phone t...

Страница 15: ...ed to your home on an agreed date and time Note Should you live in an outlying area it may be neccessary to return the product to the store nearest to you Our service operator will advise you of your...

Страница 16: ...1375 16...

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