Fitness Quest LEG MAGIC PULSE 매뉴얼 - 페이지 13

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Fig. 25

V-SIT WITH HEEL TAPS

This exercise challenges the abdominal and lower back musculature.

Begin in a seated position on the floor in front of your Leg Magic

Pulse exerciser. Make sure you have plenty of clearance between

Fig. 26

AB ROLL BACKS

This exercise targets the abdominal muscles. Begin in a

seated position on the floor in front of your Leg Magic

Pulse exerciser. Make sure you have plenty of clearance

between yourself and the Leg Magic

Pulse exerciser.

Bend both knees slightly and rest feet on the floor. Lean

back slightly with a straight back. Reach forward with the arms

to counterbalance the lean of the torso. See FIG. 27. Slowly flex

the spine and roll the lower back toward the floor. Keep the feet

on the floor and the abdominal muscles tight. See FIG. 28. Pause

at the bottom of this motion. Then, extend the spine and lift back

to the starting position. Repeat this exercise for 60 seconds, resting

between repetitions if needed. For added assistance, the hands may

be placed behind the thighs for support.

Fig. 29

Fig. 30

yourself and the Leg Magic

Pulse exerciser. Bend both knees slightly

and rest the heels on the floor. Lean back about 45 degrees with a

straight back. Reach forward with the arms to counterbalance this

v-sit position of the torso. See FIG. 25. Holding the v-sit position, lift

one foot slightly off the floor. Lower the foot, lightly tapping the heel,

while simultaneously lifting the other foot. See FIG. 26. Repeat these

alternating heel taps for 60 seconds. Sit upright and rest between

repetitions if needed. For added assistance, the hands may be

placed behind the thighs for support.

Fig. 27

HIP LIFT

This exercise focuses on the gluteal muscles of the hips and the

backs of the thighs. Begin by lying on your back on the floor in

front of your Leg Magic

Pulse exerciser. Bend both knees about

90 degrees and place the feet about hip width apart with heels

on the floor. Make sure you have plenty of clearance between

yourself and the Leg Magic

Pulse exerciser. Place the hands

flat on the floor at your sides. See FIG. 29. Squeeze the gluteal

muscles of the buttocks and slowly lift your hips until they are in

line with the knees and shoulders. See FIG. 30. Pause at the

top of the motion. Then, slowly lower the hips back down to the

starting position. Press the shoulders down into the floor and

avoid placing any weight on the back of the neck. Repeat this

exercise for 60 seconds, resting between repetitions if needed.

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When to Exercise

The 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.

Another popular time to work out is early morning,

before the work day begins. Advocates of the early start

say it makes them more alert and energetic on the job.

Among the factors you should consider in developing

your workout schedule are personal preference, job and

family responsibilities, availability of exercise facilities

and weather. It's important to schedule your workouts

for a time when there is little chance that you will have

to cancel or interrupt them because of other demands

on your time.

You should not exercise strenuously during extremely

hot, humid weather or within two hours after eating.

Heat and/or digestion both make heavy demands on

the circulatory system, and in combination with

exercise can be an over-taxing double load.

Measuring Your Heart Rate

When checking Heart Rate during a workout, take your

pulse within five seconds after interrupting exercise

because it starts to go down once you stop moving.

Count pulse for 10 seconds and multiply by six to

get the per-minute rate.

Target Heart Rate

Aerobic intensity guidelines for healthy adults are

generally set at 60 to 85 percent of heart rate. But, if

you're out of shape, remember that moderate to low

level and consistent cardiovascular training – well below

the standard recommendations set forth – can result in

substantial and beneficial effects to your health and can

greatly improve cardiovascular endurance.

You can use the following calculation to determine what

percentage of your heart rate you are working at:

% heart rate = (220 - age) x %.

Using this calculation, a 70% heart rate for a 40 year old

would be (220 - 40) x 70% or 126. Thus, this individual

would need to reach 126 beats per minute to equal a

70% heart rate.

The above are guidelines, people with any medical

limitations should discuss this formula with their

physician.

Clothing

All exercise clothing should be loose-fitting to permit

freedom of movement, and should make the wearer

feel comfortable and self-assured.

Never wear rubberized or plastic clothing, garments like

this can interfere with the evaporation of perspiration and

can cause body temperature to rise to dangerous levels.

Wear comfortable athletic shoes made of good support

with non-slip soles, such as running or aerobic shoes.

Tips to Keep You Going

1. Adopt a specific plan and write it down.

2. Keep setting realistic goals as you go

along, and remind yourself of them often.

3. Keep a log to record your progress and

make sure to keep it up-to-date. See

charts in this booklet.

4. Include weight and/or percent body fat

measures in your log. Extra pounds can

easily creep back.

5. Enlist the support and company of your

family and friends.

6. Update others on your successes.

7. Avoid injuries by pacing yourself and

including a warm up and cool down

period as part of every workout.

8. Reward yourself periodically for a job

well done!

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