Fitness Quest AB LOUNGE 2 Owner's Manual - Page 9

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Cool Down and Stretching

Stretches can help improve flexibility and relieve the tightness in muscles that results from

repetitive sport movements. 10 to 15 minutes of daily stretching is recommended. This

should be done when warming up and cooling down. Finish your workout by doing

the stretches that follow.

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. Breathe slowly and rhythmically.

Be sure not to hold your breath. Remember that all stretches must be done for both

sides of your body.

1. Quadriceps Stretch

Stand close to a wall, chair or other solid object. Use one hand

to assist your balance. Bend the opposite knee and lift your

heel towards your buttocks. Reach back and grasp the top of

your foot with the same side hand. Keeping your inner thighs

close together, slowly pull your foot towards your buttocks

until you feel a gentle stretch in the front of your thigh. You do

not have to touch your buttocks with your heel. Stop pulling

when you feel the stretch. Keep your kneecap pointing straight

down and keep your knees close together. (Do not let the

lifted knee swing outward.) Hold the stretch for 20 to 30

seconds. Repeat for the other leg.

2. Calf and Achilles Stretch

Stand approximately one arms length away from a wall

or chair with your feet hip-width apart. Keeping your toes

pointed forward, move one leg in close to the chair while

extending the other leg behind you. Bending the leg

closest to the chair and keeping the other leg straight,

place your hands on the chair. Keep the heel of the back

leg on the ground and move your hips forward. Slowly

lean forward from the ankle, keeping your back leg

straight until you feel a stretch in your calf muscles. Hold

for 20 to 30 seconds. Repeat for the opposite leg.

3. Overhead/Triceps Stretch

Stand with your feet shoulder width apart and your knees

slightly bent. Lift one arm overhead and bend your elbow,

reaching down behind your head with your hand toward the

opposite shoulder blade. Walk your fingertips down your back

as far as you can. Hold this position. Reach up with your

opposite hand and grasp your flexed elbow. Gently assist the

stretch by pulling on the elbow. Hold for 20 to 30 seconds.

Repeat for the opposite arm.

ORKOUT 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.

Date

Reps

Exercise

Basic Jackknife

Oblique Jackknife

Jackknife w/Leg Lift

Extended Arm

Jackknife

Extended Leg

Jackknife

Torso and Hip

Flexor Stretch

Advanced Jackknife

Lateral Jackknife

ARDIOVASCULAR CONDITIONING

Exercise that challenges the heart is a simple part of an exercise program – almost

anyone can walk, run, treadmill, climb steps, or bike. But, creating a progressive, time

efficient and results oriented cardio program takes a little planning. A properly

designed and consistently performed cardiovascular training program is an essential

part of your program if you want to improve your health and lose weight, or maintain

a healthy lifestyle.

Training Aerobically

Aerobic exercise is the key to building a stronger heart and can reduce your chances of

heart disease, as well as burn lots of fat and calories. Aerobic exercise is any activity that

you can keep at for several minutes or longer and increases your heart rate. Activities

that have the potential to condition the heart typically involve the 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. A stronger and healthier heart.

2. Increased HDL. This "good" cholesterol helps keep your arteries unplugged

and healthy.

Sets

Date

Reps

Sets

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