Fitness Quest Pilates Power Gym Owner's Manual page 28

Strength Workout
The Pilates Power Gym™ Strength Training Workout was designed to allow you to
add resistance to your workout in order to help you increase your lean muscle
mass, thereby strengthening and toning your entire body. With each exercise,
there are suggestions for the Glideboard and Tension Cord settings for beginner
and advanced exercises. These are only suggestions. You can increase or decrease
the intensity as your fitness level dictates. Proper technique is important for good
results, so make sure the settings you choose allow you to perform each exercise
with good form.
With 11 possible Glideboard settings and 16 possible Tension Cord tension
combinations, you have over 175 possible levels of resistance for each exercise.
Remember that the Tension Cords are numbered from lightest (#1) to heaviest (#4).
To make an exercise easier, remove one or more Tension Cords in sequence. To
make an exercise harder, add one or more Tension Cords in sequence. The
Glideboard incline settings are also in sequence and are referred to as flat position
(A), low incline positions (B and C), and high incline positions (C-1, C-2, C-3 and
C-4). To decrease the intensity of an exercise, lower the Glideboard to an easier
setting, or to the Flat Position. To increase the intensity of an exercise, raise the
Glideboard to a higher setting. Remember that with Glideboard Positions C-1
through C-4, micro-adjustments may be made in each position by lowering the
Extension Bar Assembly from Position C into Position B. This micro-adjustment will
make the position slightly easier. Any combination of Tension Cords and Glideboard
settings may be used to customize each exercise to your individual fitness level.
Breathing is important while performing strengthening and toning exercises. Inhale
deeply through your nose and exhale through your mouth. Exhaling on the exertion
and inhaling on the release of each repetition facilitates good form and technique.
Seated Row
Sit on the Glideboard in a straddle position. Face the Headrest with your feet on the
floor. Grasp one Handle in each hand with the palms facing inward. With your back
straight, bend your elbows and pull the Handles toward your waist. Keep your hands
shoulder width apart and the arms close to your body as you pull. Pause at the end
of the motion, then straighten the arms and slowly release back to the starting
position.
Perform 12 – 20 repetitions to fatigue.
Works the upper back, rear shoulders and front of the upper arms.
Start
Beginner
Advanced
Accessory: Handles
Finish
Glideboard Incline Position
B
C
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Tension Cords
#1 and/or #2
#1, #2 #3 and/or #4