Getting Started; Glideboard Adjustments - Fitness Quest Pilates Power Gym Owner's Manual

GETTING STARTED

Glideboard Adjustments

The Glideboard allows you to vary the intensity of your workout by using
several different height adjustments to move the Glideboard from a flat
position to more challenging inclines. There are a total of 11 different
Glideboard positions that will allow you to customize the resistance on
your Pilates Power Gym exerciser to your exact fitness level. The
™
flat position is perfect for much of the Pilates Workout, as well as for
beginners getting in shape with the Strength Workout. The 2 low
incline positions and 8 high incline positions allow you to progress
the resistance as you get more fit.
The flat position of the Glideboard will be referred to as Position A. To
raise the Glideboard from the flat Position A to either of the two low
incline positions, place one hand under the rear of the Glideboard,
under the Headrest Base, and slowly lift. (See FIG. A.) The Height
Adjustment Assembly will slide into the Position B notch on the
bottom of the Frame, or when lifted higher, into the Position C notch
on the bottom of the Frame. (See FIG. B.) Make sure that the Height
Adjustment Assembly is securely settled in the notches on both sides
of the Frame before beginning to exercise.
To raise the Glideboard to any of the high incline positions for more
advanced exercises, make sure that the Height Adjustment Assembly is
securely settled into Position C. To, release the Height Adjustment Knob
on the Height Adjustment Assembly, unscrew the Height Adjustment
Knob and pull outward. With one hand holding the Height Adjustment
Knob in the released position, lift the Glideboard with the other hand,
letting the Height Adjustment Assembly slide upward. Release the
Height Adjustment Knob into the second hole in the Base Frame
Assembly for Incline Position 1, or into the third, fourth or fifth holes for
Incline Positions 2, 3 and 4. (See FIG. C.) Place the Height Adjustment
Knob into the desired hole. Make sure that the Height Adjustment Knob
pops securely into the hole, then tighten the Height Adjustment Knob.
* With each of the Height Adjustment Knob settings, you have
the option to make a micro-adjustment by moving the Height
Adjustment Assembly from Position C to Position B on the
bottom of the Frame. Moving the Height Adjustment Assembly
to Position B will decrease the resistance slightly.
Always make sure that the Height Adjustment Knob is locked in
place and the Height Adjustment Assembly is securely settled in
the notches on both sides of the Base Frame Assembly before
beginning to exercise.
Each time you raise or lower the Height Adjustment Bar, be
sure you hold it to keep it from dropping to the floor.
To lower the Glideboard from the high incline settings, hold the rear of
the Glideboard firmly with one hand and unscrew the Height Adjustment
Knob on the Height Adjustment Assembly with the other hand. Lift the
Glideboard slightly while pulling the Height Adjustment Knob outward. When
the Height Adjustment Knob releases from the hole, slowly lower the Glideboard until the Height Adjustment
Knob is lined up with the Resting Position Hole in the Height Adjustment Assembly (See Fig. C). Place the
Height Adjustment Knob into that hole, make sure it pops securely into place, and tighten the Height
Adjustment Knob. To lower the Glideboard to its (Flat) Position A, place one hand on the rear of the
Glideboard and the other hand on the Height Adjustment Assembly. Lift the Glideboard slightly to release the
Height Adjustment Assembly from the notches in the Base Frame Assembly, and raise the Height Adjustment
Assembly upward until the Height Adjustment Assembly slides forward easily. Release the hand from the
Height Adjustment Assembly and slowly lower the Glideboard to the Flat Position.
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Fig.
Rear of Glideboard
Fig. B
Height
Adjustment
Assembly
Position
Position
C
Fig. C
Height
Adjustment
Assembly
Resting
Position
Adjustment
1
2
3
4
Position A
Position B
Position C
* Shown in Position C. For less resistance, move Height
Adjustment Assembly to Position B.
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10
Use these charts to keep track of your progress over time. Before writing on them, 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.
Position
B
A (Flat)
Height
Knob
*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel
(RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4 - 5
equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.
CARDIO WORKOUT TRACKING SHEETS
HOW LONG
ACTIVITY DATE
(minutes)
HOW LONG
ACTIVITY DATE
(minutes)
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39
HOW HARD
HEART RATE
(RPE)*
HOW HARD
HEART RATE
(RPE)*