Tension Cord Adjustments; Handle And Foot Strap Attachments - Fitness Quest Pilates Power Gym Owner's Manual

PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM
The training program that follows is a progressive training program for cardiovascular conditioning.
It can be used for any aerobic activity you choose. But remember, these are only guidelines.
People with medical conditions should discuss this training program with their physician.
CONDITIONING
HOW OFTEN HOW LONG
WEEK
BASE (times per week) (minutes)
1 2 - 3 5 - 15
2 2 - 3 5 - 15
2 - 3 10 - 17
3
4 10 - 17
2 - 3
5 3 15 - 20
6 3 - 4 15 - 20
MOVING
HOW LONG
HOW OFTEN
WEEK
BEYOND (times per week) (minutes)
BASE-LEVEL
7 - 9 3 - 4 20 - 25
FITNESS
10 - 13 3 - 4 21 - 25
14 - 16 3 - 4
26 - 30
17 - 19 3 - 5 26 - 30
20 - 23 3 - 5
31 - 35
24 - 27 3 - 6 31 - 35
MAINTENANCE
HOW OFTEN HOW LONG
WEEK
(times per week) (minutes)
After 4-6
3 - 6
30 - 60
months
*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.
Smart Progression
In regard to progressing to a higher intensity level,
longer duration, or more frequent sessions, it makes
good sense to change only one of these elements at
a time. You run a higher risk of overuse injury if you
simultaneously increase more than one of these
elements. A conservative yet effective guideline is to
increase intensity or duration by no more than about
5 percent. You should adapt to this increase over a
period of a week or two, and then consider changing
one of the other variables (frequency, duration or
intensity) or further progressing the one you've
adapted to.
HOW HARD HOW HARD
RPE DESCRIPTIVE RATING
(% heart rate) (RPE)*
40 - 50 2 - 4 Somewhat easy to somewhat hard
40 - 50 2 - 4 Somewhat easy to somewhat hard
40 - 50 2 - 4
Somewhat easy to somewhat hard
2 - 4
50 - 60 Somewhat easy to somewhat hard
50 - 60 2 - 4 Somewhat easy to somewhat hard
50 - 60 2 - 4 Somewhat easy to somewhat hard
HOW HARD
HOW HARD
RPE DESCRIPTIVE RATING
(% heart rate) (RPE)*
60 - 65 3 - 4 Moderate to somewhat hard
65 - 70 4 - 5 Somewhat hard to hard
65 - 70 Somewhat hard to hard
4 - 5
70 - 75 4 - 5 Somewhat hard to hard
70 - 75 Somewhat hard to hard
4 - 5
70 - 75 4 - 5 Somewhat hard to hard
HOW HARD HOW HARD
RPE DESCRIPTIVE RATING
(% heart rate) (RPE)*
40 - 85 Easy - Moderate to somewhat hard
3 - 6
Top Aerobic Exercise
No one cardiovascular activity is better than another!
Manipulating how hard (intensity), how often (duration),
and how long (frequency) you participate in a particular
aerobic activity determines its effectiveness or lack
thereof. And of course, you have to like what you're
doing. Choose the type of aerobic activity that is right for
you by identifying one or more types of cardio exercise
that you can see yourself sticking to, and enjoying,
for the rest of your life. Often, the best aerobic exercise
will be not one, but several activities that are fun and feel
good to your body. Excellent cardiovascular activities
include, but are not limited to, walking, swimming, water
fitness, jogging, running, cross-country skiing, in-line
skating, lateral movement training (slide), cycling,
mountain biking, and step training.
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NOTE: Do not change the Glideboard adjustment while seated or lying on the Glideboard of the Pilates
Power Gym exerciser. All adjustments must be made while standing or kneeling on the floor. Always
™
make sure that the Height Adjustment Knob is locked in place and tightened, and the Height Adjustment
Assembly is securely settled in the notches on both sides of the Base Frame Assembly before beginning
or continuing to exercise.

Tension Cord Adjustments

The Tension Cords allow you to vary the intensity of your workout by inserting or
removing any combination of the four Tension Cords. There are 16 possible
Tension Cord tension combinations that can be used to customize the resistance
to your individual fitness level. When used with the 11 Glideboard settings, you
have over 175 possible resistance settings. This will allow you to start at and
progress to your optimal fitness level with the Pilates Power Gym
The Tension Cords are numbered to progressively increase resistance. Tension
Cords #1 and #2 are lower resistance cords, and are situated in the two outside
positions. Tension Cords #3 and #4 are heavier resistance cords, and are situated
in the two middle positions. (See FIG. D). With each exercise, Tension Cord
settings will be suggested for both beginner and more advanced exercises.
To adjust the Tension Cords, firmly grasp the Handle at the end of one Tension
Cord. Pull the Tension Cord away from the Glideboard and lift it slightly so
that the Handle clears the Base Frame Assembly. Lower the Handle into the
corresponding notch on the Base Frame Assembly. Make sure that the Handle
is secure in the notch before releasing your hand from the Handle. (See FIG. E).
To release a Tension Cord from its notch, firmly grasp the Handle and pull the
Tension Cord away from the Base Frame Assembly until the Handle is clear of
the notch. Lift the Tension Cord slightly until it clears the Base Frame Assembly
and slowly bring the Handle toward the Glideboard. Place the end of the Handle
back into the hole in the Glideboard. Make sure that the end of the Handle is
secure in the hole before releasing your hand from the Handle.
CAUTION LABEL 2
CAUTION
When attaching Tension Cords, hold firmly until the Cords are properly
positioned. DO NOT LET GO of the Tension Cords until they are locked
in or back in the start position.
Handle and Foot Strap Assembly Attachments
Either the Handles or the Foot Strap Assemblies can
be attached to the Cables in the Pulley Arm Assembly
on either side of the Headrest, depending on the
exercise.
Attach the Handles by clipping one to the end of each Cable, through the Clip at
the end of the Position Ball. Make sure that the Clip at the end of each Cable is
closed before using the Handles (See FIG. F). To release the Handles, open the
Clip by pressing one side and slide the Handle off of the Clip.
Attach the Foot Strap Assembly by clipping the Ring on the end of each Foot
Strap Assembly to the Clip at the end of each Cable. Make sure that the Clip at
the end of each Cable is closed before attaching the Foot Strap Assemblies to
the feet (See FIG. G).
Attach one Foot Strap Assembly to each foot by wrapping the Foot Strap around
the middle of the foot, near the arch, and securing the hook and loop strap firmly
(See FIG. H). Check to make sure that the Foot Strap Assemblies are secure
before beginning to exercise.
Fig. D
exerciser!
™
Fig. E
Fig. G
Fig. F
Clip
Clip
Fig. H
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