Fitness Quest LEG MAGIC PULSE Manual - Página 16

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LEG MAGIC

The Leg Magic® Pulse is more than just an exerciser, it is a

total body exercise and nutrition system. It is a "fitness for

life" plan that goes hand in hand with an overall healthy

lifestyle. This includes regular check-ups, healthy eating

habits and exercise for the rest of your life.

Today, all fitness research recommends both cardiovascular

exercise and strength conditioning to achieve balanced

fitness. By improving your cardiovascular fitness you will

strengthen your heart and lungs, increase your stamina and

endurance, and help with weight loss. Strength conditioning

adds lean muscle to your body, which increases your body's

metabolism. And we all know that a healthy eating plan is

an important part of any balanced fitness program.

The Leg Magic

Pulse system is designed to help you

achieve a balanced fitness program. The system consists

of three parts:

1. Strength Conditioning. The Leg Magic

Pulse exerciser

was designed to help you tone and strengthen your hip,

thigh and leg muscles. We recommend that you do

Rosalie Brown's Leg Magic

Basic workout DVD at least

3 times a week. However the frequency and duration of

your workouts will depend on your current fitness level

and goals. Please refer to the Leg Magic

Pulse workout

section of this booklet to determine the workout that is

appropriate for you. Add the Leg Magic

Pulse Workout

DVD routine to your exercise regime only after you have

mastered the Leg Magic

Basic Workout and are using it

at least 3-5 times a week. Once you have mastered that

routine, then slowly start replacing your Leg Magic

LEG MAGIC

IMPORTANT EXERCISE AND SAFETY TIPS

1. Once your equipment is assembled, make sure it is

on a solid, level surface with a minimum of 3 feet of

clearance space on all sides of the equipment.

2. Review this Owner's Manual and the DVD completely

before you begin your exercise program. Remember

to follow the instructions exactly – they have been

developed with your health and safety in mind.

3. Perform the exercises at a slow and controlled speed.

For best results, perform all of the exercises at the

tempo demonstrated in the DVD. Working at a fast

pace is not recommended, and may compromise

your safety and results.

4. You may not be able to complete all of the repetitions

suggested at first. When you feel your muscles fatiguing,

or are unable to work with good form and technique,

take a short break and rest.

5. Keep track of how many repetitions of each exercise

you are able to do at first. You will be surprised at how

quickly you progress. In just a few weeks you'll probably

be able to complete all of the repetitions demonstrated

in the workout DVD.

6. Progress slowly. If you are very sore and tired after your

workout you are working at a level that is too hard.

PULSE SYSTEM

workouts with Leg Magic

Pulse workouts. In addition,

strengthening and toning exercise for the abdominals

and upper body should be performed 2 to 3 times a

week.

We've added the Leg Magic

abdominal routine

for added variety.

IMPORTANT: The exerciser featured

in the Leg Magic

Basic video does not include the PRT

springs included with your Leg Magic

Pulse unit but

all exercises in the Leg Magic

Basic video can be

performed with the new Leg Magic

Pulse unit.

Warning: Do not remove the PRT springs from the

exerciser. This could result in serious injury or

death as well as damage to the exerciser.

2. Cardiovascular Exercise. The Leg Magic

includes a cardio workout program as well as the Leg

Magic

Cardio DVD workout. You can achieve an

effective cardio workout from a variety of activities,

such as walking, hiking, swimming and jogging. We

recommend that you do a cardio workout for at least

30 minutes, 3 times a week. You can easily alternate

days for your strength conditioning and cardio workouts.

Again, the frequency and duration of your workouts will

depend on your current fitness level and goals. Please

refer to the Cardiovascular Workout section on pages

27 and 28 to determine the workout that is appropriate

for you.

3. Nutrition. The Leg Magic

Pulse system also includes

both the Jump Start and Eating Plan booklets to provide

you with healthy eating choices.

Basic

PULSE WORKOUT

Great results can be obtained by working out at a level

that challenges you, but doesn't create soreness or

excessive fatigue.

7. It is important that you know how to work out safely and

properly. These safety steps are for your benefit and you

should follow them closely to maximize the effectiveness

of your workout routine.

8. You should begin to feel results within one to two weeks

of working out with your equipment. Look for better

posture and the feeling of more strength and efficiency

in your muscles.

9. Always hold the Handlebar Assembly when stepping

on and off the Leg Magic

Pulse exerciser. Failure to

follow this instruction could cause you to slip and fall,

resulting in serious injury or death.

10. To prevent the Leg Magic

Pulse exerciser from

tipping and causing an injury, set up and use the

equipment on a solid, level surface and follow the

exercise instructions demonstrated in the DVD and

the exercise instructions described on pages 18

through 25 of this manual. Failure to follow these

instructions could result in serious injury or death.

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OUTER HIP AND THIGH PULSE

This exercise will challenge the abductor

muscles of the outer hips and thighs. Begin

in the "Starting Position" with the Foot Platforms

in the center of the Rails. Bend the knees very

slightly and maintain this "soft knee" position

throughout the exercise. See FIG. 11. Using

smooth and controlled movement, press your

legs outward until the Foot Platforms almost

system

touch the outer stops on the Rails. Pause at

the end of this motion. See FIG. 12. Then,

move the legs inward but do not let the

Foot Platforms travel past the center

point on the Rails. Repeat this small,

outward pulsing movement for 60

seconds, resting between repetitions

when needed.

Fig. 11

Fig. 13

Fig. 14

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Fig. 12

STATIONARY LUNGES

This exercise will help tone the muscles of the

hips and thighs. Begin by standing behind your

Leg Magic

Pulse exerciser, facing sideways.

Place your inside hand lightly on the Handlebar

Assembly. Step back with one leg into a lunge

position. Bend both knees slightly and lift the

back heel off of the floor. See FIG. 13. Bend

both knees into a deeper lunge and lower

the body until the front thigh is parallel to

the floor. Keep the front knee over the

ankle and in line with the toes. See

FIG. 14. Pause at the bottom of this

movement. Then, slowly extend

both legs and return to the starting

position. Repeat this lifting and

lowering motion for 60 seconds on

one leg. Rest between repetitions

if needed. After completing all of

the repetitions on one side, change

legs and repeat the lunges for 60

seconds on the opposite leg.