Instruction/ maintenance manual of the product Quest Ab Lounge XL System Fitness Quest
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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.
T ABLE OF CONTENTS ® ©2005 Fitness Quest Inc. All rights reserved. Ab Lounge ® and Fitness Quest ® are register ed trademarks of Fitness Quest Inc. U.S. Patent #5,681,250. Ab Lounge™ XL System, Ab Lounge™ XL W orkout, Focus Strap™ and Iso-Grip™ are trademarks of Fitness Quest Inc.
-------- 2 -------- IMPORT ANT SAFETY INFORMA TION 1) Before starting this or any other exercise program, consult your physician. Y our physician should assist you in determining the target heart rate zone appropriate for your age and physical condition.
-------- 27 -------- JUMP ST AR T DIET DINNER CONTINUED 8 oz. water 3 oz. pork chop, lean only , baked, broiled or grilled 1 small baked potato 1 tsp. butter 1 cup green beans 1 large salad made with mixed greens 1 tsp. olive oil with flavored vinegar (no need to measure vinegar) or 1 Tbsp.
-------- 3 -------- EQUIPMENT W ARNING & CAUTION LABELS W ARNING F AILURE TO READ AND FOLLO W THE SAFETY INSTRUCTIONS ST A TED IN THE O WNER’S MANU AL AND VIDEO MA Y RESUL T IN POSSIBLE SERIOUS INJUR Y OR DEA TH. KEEP CHILDREN A W A Y . MAXIMUM USER WEIGHT 275 LBS.
-------- 4 -------- Congratulations on your purchase of the Ab Lounge ® XL unit. Y ou have taken an important step toward your fitness goals. Whether that means toning your abs, or str engthening and stretching your core abdominal muscles, the Ab Lounge ® XL unit can help you get the r esults you want.
-------- 5 -------- ASSEMBL Y INSTRUCTIONS Step 1. Remove the Main Assembly and all parts from packing and place them on floor as shown in Figure 1. Occasionally our products contain components that are pre-lubricated at the factory . We recommend that you protect flooring, or anything else the parts may contact, with newspaper or cloth.
-------- 6 -------- Step 4. Pull the Seat Support Frame toward you and locate the two holes on the top. Hook the Long Band over and attach to the lower hole of the Seat Support Frame. Hook the other end of the Long Band into the hole on the Rear Frame.
-------- 7 -------- FOLDING INSTRUCTIONS The Ab Lounge ® XL unit has been designed to fold for convenient travel and storage. The Locking Arm Mechanism is removable by hand, no special tools required. For maximum effectiveness and safety , always review these instructions prior to folding the unit.
-------- 8 -------- P ART NO. P ARTS NAME QTY . X15906-1 foot rest assembly (5) 1 X15906-2 foot extension tube (6) 1 X15905-3 head rest frame (7) 1 X15908-1 handlebars (9) 2 X15901-8 locking arm (1 1).
-------- 9 -------- EXERCISE GUIDELINES IMPORT ANT : If you are over 35 and have been inactive for several years, you should consult your physician, who may or may not recommend a graded exercise test. Y our physician can also assist you in determining the T arget Heart Rate Zone appropriate for your age and physical condition.
-------- 10 -------- When to Exercise T he hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day's worries and tensions.
-------- 11 -------- W ARM UP & COOL DOWN STRETCHES When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds.
-------- 12 -------- 4. Back Stretch Stand with your legs shoulder width apart and your knees slightly bent. Bend forward from your waist with your arms extending loosely in front of your body . Gently bend from the waist flexing your body as far forward as it will go.
-------- 13 -------- AB LOUNGE ™ XL SYSTEM The Ab Lounge ® XL is more than just a machine; it is a total body exercise and nutrition system. It is a “fitness for life” plan that goes hand in hand with an overall healthy lifestyle. This includes regular check-ups, healthy eating habits and exercise for the rest of your life.
-------- 14 -------- 8. It is important that you know how to work out safely and properly . These safety steps are for your benefit and you should follow them closely to maximize the effectiveness of your workout routine. 9. Y ou should begin to feel results within one to two weeks of working out with your equipment.
-------- 15 -------- GETTING ST AR TED ON YOUR AB LOUNGE ® XL EQUIPMENT FIG. 2 FIG. 4 FIG. 3 FIG. 5 Getting On Y our Ab Lounge ® XL Equipment Stand next to the unit, near the foot rest. See Fig. 1. Place one hand lightly on the handlebar and carefully step over the bar that connects the seat and foot rest.
-------- 16 -------- 2. Oblique Jackknife By rotating the lower body to one side, the oblique muscles as well as the rectis abdominis are targeted with this exercise. The oblique muscles help shape the waist as well as add stability to the spine. Begin in the same position described in the Basic Jackknife.
-------- 17 -------- 5. Extended Leg Jackknife This exercise targets the rectus abdominis and, like the Extended Arm Jackknife, is a little higher intensity than the Basic Jackknife. Begin in the same position described in the Basic Jackknife. Then, straighten both legs, resting the ankles or calves on the foot rest.
-------- 18 -------- BONUS EXERCISES 7. Advanced Jackknife This exercise will target the rectus abdominis and hip flexors, and the spinal extensor muscles of the lower back. Begin in the same position described in the Extended Arm Jackknife, then straighten the legs as described in the Extended Leg Jackknife.
-------- 19 -------- EXERCISE DA TE REPS SETS DA TE REPS SETS BASIC JACKKNIFE OBLIQUE JACKKNIFE JACKKNIFE w/LEG LIFT EXTENDED ARM JACKKNIFE EXTENDED LEG JACKKNIFE T ORSO AND HIP FLEXOR STRETCH ADV ANC.
-------- 20 -------- large muscles of the hips, thighs, and buttocks. Examples include walking, hiking, jogging, running, cycling, in-line skating, swimming, cross-country skiing, and stair stepping. Benefits of Aerobic Training Health benefits of aerobic exercise include the following: 1.
-------- 21 -------- WEEK HOW OFTEN (times per week) HOW HARD (% heart rate) HOW LONG (minutes) HOW HARD (RPE)* RPE DESCRIPTIVE RA TING 1 2 3 4 5 6 2 - 3 2 - 3 2 - 3 2 - 3 3 3 - 4 2 - 4 2 - 4 2 - 4 2 .
-------- 22 -------- CARDIO WORKOUT TRACKING SHEETS ACTIVITY DA TE HOW LONG (minutes) HEART RA TE HOW HARD (RPE)* Use these charts to keep track of your progr ess over time. Before writing on them, make as many copies as you think you’ll need. W e suggest you keep these in a notebook.
-------- 23 -------- Using Healthy Eating Choices JUMP ST AR T DIET T able of Contents Introduction . . . . . . . . . . . . . . . . . . . . . . . . . 24 The Jump Start Diet . . . . . . . . . . . . . . . . . . . 24 Breakfast Choices . . . . . . . . . .
-------- 24 -------- JUMP ST AR T DIET The Jump Start Diet This 2-week menu plan is based on 1200 to 1300 calories. We have con- sciously used real food and have even put in some foods often thought of as "off limits" when trying to lose weight.
-------- 25 -------- JUMP ST AR T 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.
-------- 26 -------- DINNER (CHOOSE JUST ONE OPTION) 8 oz. water 3 oz. sirloin steak, lean only , broiled or grilled without added fat 1/2 cup rice with 1 tsp. butter 1/2 cup cooked carrots 1 large mixed green salad with 1 Tbsp. reduced fat dressing 8 oz.
-------- 28 -------- 1/2 cup chocolate or vanilla pudding made with skim milk hot chocolate made with skim milk 8 oz. water 5 ginger snaps or vanilla wafers 8 oz. water 3 small mint patties or 3 Hershey’s Miniatures ® 3 cups light microwave popcorn 2 small cookies (about 50 calories each) 8 oz.
WORKOUT PROGRESS CHART Every two weeks, measure yourself and use the chart below to record your progress. Before writing on it, make as many copies as you think you’ll need. We suggest you keep these in a notebook. Y ou will find it both informative and motivational to look back at what you’ve done.
® We warrant this product to be free from all defects in material and workmanship when used according to the manufacturer ’s instructions. See Limited W arranty Card for details. Save your sales receipt. (Y ou may wish to staple it into this manual.
An important point after buying a device Fitness Quest Quest Ab Lounge XL System (or even before the purchase) is to read its user manual. We should do this for several simple reasons:
If you have not bought Fitness Quest Quest Ab Lounge XL System yet, this is a good time to familiarize yourself with the basic data on the product. First of all view first pages of the manual, you can find above. You should find there the most important technical data Fitness Quest Quest Ab Lounge XL System - thus you can check whether the hardware meets your expectations. When delving into next pages of the user manual, Fitness Quest Quest Ab Lounge XL System you will learn all the available features of the product, as well as information on its operation. The information that you get Fitness Quest Quest Ab Lounge XL System will certainly help you make a decision on the purchase.
If you already are a holder of Fitness Quest Quest Ab Lounge XL System, but have not read the manual yet, you should do it for the reasons described above. You will learn then if you properly used the available features, and whether you have not made any mistakes, which can shorten the lifetime Fitness Quest Quest Ab Lounge XL System.
However, one of the most important roles played by the user manual is to help in solving problems with Fitness Quest Quest Ab Lounge XL System. Almost always you will find there Troubleshooting, which are the most frequently occurring failures and malfunctions of the device Fitness Quest Quest Ab Lounge XL System along with tips on how to solve them. Even if you fail to solve the problem, the manual will show you a further procedure – contact to the customer service center or the nearest service center
