Fitness Quest LEG MAGIC PULSE Podręcznik - Strona 12

Przeglądaj online lub pobierz pdf Podręcznik dla Sprzęt fitness Fitness Quest LEG MAGIC PULSE. Fitness Quest LEG MAGIC PULSE 19 stron.

Drukuj stronę

EXERCISE GUIDELINES

IMPORTANT

Please review this section before you begin exercising.

IMPORTANT:

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. Your physician can also assist you

in determining the Target Heart Rate Zone

appropriate for your age and physical condition.

You should also consult your physician if you

have the following:

• High blood pressure

• High cholesterol

• Asthma

• Heart trouble

• Family history of early stroke or

heart attack deaths

• Frequent dizzy spells

• Extreme breathlessness after mild exertion

• Arthritis or other bone problems

• Severe muscular, ligament or

tendon problems

• Other known or suspected disease

• If you experience any pain or tightness

in your chest, an irregular heartbeat or

shortness of breath, stop exercising

immediately. Consult your physician

before continuing.

• Pregnant

• Balance impairment

• Taking medications that affect heart rate

--------

Workout Phases

Regardless of whether you are working out with your

Leg Magic

Pulse exerciser or doing a cardio workout,

your workout should consist of the following 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 (such as walking) 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 14

and 15 of this manual. Never push yourself beyond a

point of gentle tension on muscles being stretched.

Keep your movements gentle, rhythmic and controlled.

Muscle Toning or Cardio Workout

Your warm-up should be followed by either a muscle

toning workout with the Leg Magic

Pulse exerciser or a

cardio workout, depending on your workout plan for that

day. Regardless of which type of workout you are doing,

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 should 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.

Cool Down and Stretching

Your workout should be followed by a cool down. The

cool down should consist of 5 to 10 minutes of easy

exercise, followed by stretching. Refer to the stretches

found on pages 14 and 15 of this manual. Never push

yourself beyond a point of gentle tension on the

muscles being stretched. Keep your movements

relaxed, rhythmic and controlled.

--------

Fig. 31

PUSH-UP

This exercise targets the muscles of the chest, shoulders

and backs of the upper arms. Begin in a kneeling position

on the floor in front of your Leg Magic

Make sure you have plenty of clearance between yourself

and the Leg Magic

forward slightly into a push-up position and lift the toes

off of the floor. See FIG. 31. Slowly bend the arms,

lowering the torso down toward the floor. Keep your back

Fig. 32

straight and the abdominal muscles contracted throughout

the motion. See FIG. 32. Pause at the bottom of the motion.

Then, extend the arms and push back up to the starting

position. Do not let the lower back arch or "sag" at any

time. Keep the neck straight while lowering and pushing

up. Repeat this exercise for 60 seconds, resting between

repetitions if needed.

Bonus Core Exercises

The Leg Magic

Pulse Core Workout DVD program contains the following bonus

exercises that are not included in this manual:

• Pilates 100

• AB Crunch

• AB Bicycle

• Advanced AB Crunch with Extension

• Plank

To add these exercises to your Leg Magic

Pulse Workout, follow the instructions given in

the Leg Magic

Pulse DVD. Beginners should perform all bonus core exercises with the feet

on the ground and the knees bent as demonstrated in the video. Advanced exercisers may

follow the more challenging variations with the feet lifted off the floor and the legs extended

as demonstrated in the video.

--------

Pulse exerciser.

Pulse exerciser. Walk the hands