Fitness Quest Pilates Power Gym Owner's Manual page 14

Date Repetitions
Biceps Curls
Press Down
Seated
High Row
Leg Circles
Frog
Leg Press
Bridge
Serving Bread
Hug A Tree
Triceps Press
Stomach
Massage/
Coordination
Mermaid
Layout
CARDIOVASCULAR CONDITIONING
Exercise that challenges the heart is a simple part of
an exercise program – almost anyone can walk, run,
treadmill, climb steps, or bike. But, creating a progressive,
time efficient and results oriented cardio program takes a
little planning. A properly designed and consistently
performed cardiovascular training program is an essential
part of your program if you want to improve your health
and lose weight, or maintain a healthy lifestyle.
Sets Date Repetitions
Training Aerobically
Aerobic exercise is the key to building a stronger heart and
can reduce your chances of heart disease, as well as burn
lots of fat and calories. Aerobic exercise is any activity that
you can keep at for several minutes or longer and increases
your heart rate. Activities that have the potential to condition
the heart typically involve the large muscles of the hips,
thighs, and buttocks. Examples include walking, hiking,
jogging, running, cycling, in-line skating, swimming,
cross-country skiing, and stair stepping.
-------- --------
36
For the first week or so, you may feel some muscle
soreness. This is quite normal and should disappear
in a matter of days. If you experience major discomfort,
Sets
you may be on a regimen that is too advanced for you
or you may have increased your program too rapidly.
Cool Down and Stretching
Every workout should be followed by a cool down. The
cool down should consist of 5 to 10 minutes of easy
exercise, followed by stretching. Refer to the stretches
found on pages 14 and 15 of this manual. Never push
yourself beyond a point of gentle tension on the muscle
being stretched. Keep your movements relaxed,
rhythmic and controlled.
When to Exercise
The hour just before the evening meal is a popular time
for exercise. The late afternoon workout provides a
welcome change of pace at the end of the work day
and helps dissolve the day's worries and tensions.
Another popular time to work out is early morning,
before the work day begins. Advocates of the early start
say it makes them more alert and energetic on the job.
Among the factors you should consider in developing
your workout schedule are personal preference, job and
family responsibilities, availability of exercise facilities
and weather. It's important to schedule your workouts
for a time when there is little chance that you will have
to cancel or interrupt them because of other demands
on your time.
You should not exercise strenuously during extremely
hot, humid weather or within two hours after eating.
Heat and/or digestion both make heavy demands on
the circulatory system, and in combination with
exercise can be an over-taxing double load.
Measuring Your Heart Rate
When checking Heart Rate during a workout, take your
pulse within five seconds after interrupting exercise
because it starts to go down once you stop moving.
Count pulse for 10 seconds and multiply by six to get
the per-minute rate.
Target Heart Rate
Aerobic intensity guidelines for healthy adults are
generally set at 60 to 85 percent of heart rate. But, if
you're out of shape, remember that moderate to low
level and consistent cardiovascular training – well
below the standard recommendations set forth – can
result in substantial and beneficial effects to your health
and can greatly improve cardiovascular endurance.
You can use the following calculation to determine what
percentage of your heart rate you are working at:
% heart rate = (220 - age) x %.
Using this calculation, a 70% heart rate for a 40 year old
would be (220 - 40) x 70% or 126. Thus, this individual
would need to reach 126 beats per minute to equal a
70% heart rate.
The above are guidelines, people with any medical
limitations should discuss this formula with their
physician.
Clothing
All exercise clothing should be loose-fitting to permit
freedom of movement, and should make the wearer feel
comfortable and self-assured.
Never wear rubberized or plastic clothing, garments like
this can interfere with the evaporation of perspiration and
can cause body temperature to rise to dangerous levels.
The Pilates Workout may be performed with bare feet, or
you may wear flexible athletic shoes if you find that more
comfortable. It is not recommended that you exercise
with socks or stockings only on the feet, wearing socks
or stockings only may cause slippage of the feet when
using the Foot Rest Bar Assembly or the optional Push
Up Bar Assembly.
Tips to Keep You Going
1. Adopt a specific plan and write it down.
2. Keep setting realistic goals as you go
along, and remind yourself of them often.
3. Keep a log to record your progress and
make sure to keep it up-to-date. See charts
in this booklet.
4. Include weight and/or percent body fat
measures in your log. Extra pounds can
easily creep back.
5. Enlist the support and company of your
family and friends.
6. Update others on your successes.
7. Avoid injuries by pacing yourself and
including a warm-up and cool down
period as part of every workout.
8. Reward yourself periodically for a job
well done!
-------- --------
13