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3. Decreased total cholesterol. This is the debris in your blood that can clog

your arteries.

4. Reduced blood pressure. Even moderate exercise can help.

5. Reduced risk for heart attack and stroke.

6. Decreased body fat and an ability to help you reach your desirable weight.

You'll become a better fat-burner and burn a lot of calories every session.

7. Decreased risk for diabetes.

8. Reduced feelings of anxiety, tension, and depression.

9. Improved sleep.

10. Higher levels of energy. Efficient delivery and use of blood and oxygen is the

key to increased vigor and performance.

Warming Up And Cooling Down

Warming up and cooling down are essential to a balanced and safe exercise program.

A proper warm-up and cool-down can:

• Make your workouts safe and easier to do,

• Limit the risk of unnecessary stress on your heart,

• Get you ready for your activity,

• Improve your stamina and endurance (you won't tire as quickly),

• Decrease your risk for injury,

• Increase enjoyment of your workouts, and

• Help you stick with your health and fitness program.

Warm-up. To prevent injury and maximize performance, we recommend that each

workout period should start with a warm-up. Your warm-up should gently prepare

your muscles for the coming exertion. Start by doing 5 to 10 minutes of gentle exercise

that gradually increases your heart rate and loosens up your muscles. Your warm-up

exercise should be aerobic in nature and only require an easy, unforced range of

motion. This should be followed by 5 to 10 minutes of stretching. Refer to the stretches

found on pages 6 and 7 of this manual. Never push yourself beyond a point of gentle

tension or strain. Keep your movements gentle, rhythmic and controlled.

How Often, How Long, and How Hard

The choices you make about the frequency (how often), duration (how long), and

intensity (how hard) at which you will train, will directly influence your training results.

How often. If you want to see serious improvements in your fitness, lose weight

and develop a good training base, you need to do cardio workouts three to six times

per week.

If you are just starting a program or out of shape, don't let these recommendations

discourage or mislead you. Realize that doing cardio training two to three times per

week will still result in significant fitness improvement and health benefits. Your

long-term goal is to build up to exercising your heart on most days of the week.

How long. How long you work out depends on your current level of fitness. Again,

if you're just starting a program or out of shape, don't follow strict textbook recommen-

dations. Instead, start with 5 to 10 minutes once or twice per day. You will see

significant fitness improvement. Your long-term goal is to build to a duration of 30 to

60 minutes of cardiovascular activity on most days of the week.

XERCISE GUIDELINES

If you are just starting an exercise program, choose a time of day that' s good for you

and stick to it closely. Try to do your Ab Lounge 2 workout three times per week at first

and then gradually progress to four or five days a week. Choose a time when you feel

energetic, when there are few interruptions and when you have not eaten a heavy

meal for approximately two hours.

Motivational Tips

Keep your motivation and interest high by remembering these simple tips:

• Set goals for yourself

that are challenging but realistic. Remember, it may

take a few weeks to be able to complete the entire workout easily or to see

changes in your weight or fitness levels. Just five minutes of exercise, done

several times per day, can change your health. Break your overall fitness goals

down into small, reasonable goals.

• Record your progress

by using the charts provided in this booklet.

• Celebrate your successes -

incentives for reaching each of your goals and reward yourself often.

• Place your Ab Lounge 2 where you can easily watch TV

or listen to music as many people find that makes your workout

more enjoyable.

• Take your setbacks in stride

(or even a week), it' s not too late to get back on track. If you are having

trouble sticking to your goals, review them and make sure they are

realistic. Make adjustments as you think they are needed.

Your Ab Lounge 2 Workout Will Consist of Three Phases:

Warm-Up

To prevent injury and maximize performance, we recommend that each workout

period should start with a warm-up. Your warm-up should gently prepare your

muscles for the coming exertion. Start by doing 5 to 10 minutes of gentle exercise that

gradually increases your heart rate and loosens up your muscles. Your warm-up exer-

cise should be aerobic in nature and only require an easy, unforced range of motion.

This should be followed by 5 to 10 minutes of stretching. Refer to the stretches found

on pages 6 and 7 of this manual. Never push yourself beyond a point of gentle

tension or strain. Keep your movements gentle, rhythmic and controlled.

Muscle Toning Workout

To gain the health and fitness benefits that you seek, your warm-up should be followed

by a toning workout on your Ab Lounge 2. Build up as your current fitness level allows

and progress at a rate that is comfortable to you.

For the first week or so, you may feel some muscle soreness. This is quite normal and

will disappear in a matter of days. If you experience major discomfort, you may be on

a regimen that is too advanced for you or you may have increased your program

too rapidly.

even the small ones! Give yourself

. If you miss a day on your schedule

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