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How to Adjust the Resistance
The ZONE TONER offers three different resistance levels,
allowing you to exercise at the level that's right for you.
The resistance level is changed by connecting, or discon-
necting the resistance bands.
To connect one of
the resistance
bands, first hold
the slider at the
top of the alu»
minum shaft (see
the drawing at the
Aduninara
right). Next, firm-
Shaft
ly hold the knob
on the end of a
resistance band, pull the knob down, and fit the knob into
the corresponding groove in the slider. To disconnect a
resistance band, firmly hold the knob, pull the knob out of
the groove in the slider, and rest the knob in the upper end
of the aluminum shaft. IMPORTANT: Always keep at
least one resistance band attached to the slider.
If you are just beginning an exercise program, connect
only the left resistance band to the slider. This will give
you the lowest resistance level. To select an intermediate
resistance level, connect only the right resistance band.
When you are ready for an advanced resistance level, con-
nect both resistance bands.
1. Sitting Adductor (targets inner thighs and hips)
Sit on a chair with
your feet about shoul-
ders width apart.
Compress the ZONE
TONER halfway and
place the handles
between your knees as
shown. The aluminum
shaft should be one
half inch above your
knees. Rest your
hands on the handles.
Compress the ZONE
TONER as far as pos-
sible by pressing your
thighs together. Return to the starting position. Repeat 10
to 15 times. As your thighs get stronger, allow the ZONE
TONER to fully expand with cach repetition.
Exercise Guidelines
The ZONE TONER offers à variety of exercises that tone
your hips and thighs, abdominals and back, calves, arms,
chest, and shoulders. The photographs in this manua! show
the proper form for each exercise.
To tailor the intensity of each exercise to the level that's
right for you, simply change the resistance of the ZONE
TONER or change the number of repetitions that you per-
form. Start with the lowest resistance level. When you can
easily complete several repetitions of all exercises, move
up to the next resistance level. Be careful to avoid overdo-
ing it during the first few weeks of your exercise program.
It is better to increase the number of repetitions you do than
to increase the resistance of the ZONE TONER too quickly.
Always begin and end each workout with a few minutes of
stretching. Stretching prepares the body for exercise by
increasing the body temperature, heart rate, and circula-
tion. After exercising, stretching allows the heart rate to
return to normal and the muscles to cool down gradually.
Stretching after exercise is also very effective for increasing
flexibility,
Remember to keep plenty of water nearby as you exercise,
and drink periodically to avoid dehydration, CAUTION:
If you feel faint, dizzy, or short of breath at any time
while exercising, stop immediately and begin cooling
down,
2, Sitting Abductor (targets outer thighs and hips)
Sit on a chair with
your feet slightly more
than shoulders width
apart. Extend the
ZONE TONER and
position the handles on
the outsides of your
legs as shown. The
aluminum shaft should
be one half inch above
your legs, Rest your
hands on the handles.
Extend the ZONE
TONER as far as pos-
sible by moving your
thighs apart. Keep your feet on the floor and roll them out-
ward, if necessary. Return to the starting position. Repeat
10 to 15 times,
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