FITNESSQUEST AB LOUNGE Manuale d'uso - Pagina 6

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Smart Progression

In regard to progressing to a higher intensity level, longer duration, or more frequent

sessions, it makes good sense to change only one of these elements at a time. You run

a higher risk of overuse injury if you simultaneously increase more than one of these

elements. A conservative yet effective guideline 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 how long (frequency) you participate in a particular aerobic

activity determines its effectiveness or lack thereof. And of course, you have to like what

you're doing. Choose the type of aerobic activity that is right for you by identifying one

or more types of cardio exercise that you can see yourself sticking to, and enjoying,

for the rest of your life. Often, the best aerobic exercise will be not one, but several

activities that are fun and feel good to your body. Excellent cardiovascular activities

include, but are not limited to, walking, swimming, water fitness, jogging, running,

cross-country skiing, in-line skating, lateral movement training (slide), cycling,

mountain biking, and step training.

ARDIO WORKOUT TRACKING SHEET

Use this chart to keep track of your progress over time. Before writing on it, make as

many 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.

How Long

Activity

Date

*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 effort that is somewhat hard, to very hard.

How Hard

Heart Rate

(minutes)

(RPE)*

WARNING & CAUTION LABELS CONTINUED

WARNING LABEL 3 (4 locations)

WARNING

CRUSH HAZARD. Keep hands clear

during folding. Failure to do so,

could result in crushed fingers.

PECIFICATIONS & PARTS

AB LOUNGE Specifications:

Product Weight: Approx. 36 lbs.

Length: 54"

Width: 31-3/4"

Height: 45-1/2"

Maximum user weight: 275 lbs.

Handlebar

Foot Extension Tube

Foot Rest

Grip

WARNING

LABEL 1

Foot

Tube

Plug

Adjustment

Knob

Short Band

WARNING

LABEL 2

Front Frame

CAUTION LABEL 1 (4 locations)

CAUTION

Place hand here when folding.

Keep hand outside of tubes to

prevent pinched fingers.

Includes Workout

DVD or Video

Featuring Rosalie Brown

Pull Up Bar

LOCATED ON

BOTH SIDES

OF FRAME

WARNING

LABEL 3

WARNING

LABEL 2

CAUTION

LABEL 1

LOCATED ON

Locking

BOTH SIDES

OF FRAME

Arm

Long Band

Back

Frame

Seat Support

Frame

CAUTION

LABEL 1

LOCATED ON BOTH

SIDES OF FRAME