Pilates Power Gym System; Pilates Power Gym; Tm Workout; Pilates Power Gym Tm - Fitness Quest Pilates Power Gym Owner's Manual

PILATES POWER GYM

The Pilates Power Gym is more than just a piece of
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exercise equipment, it is an 8 week total body exercise
and nutrition system. It is a "fitness for life" plan that
goes hand in hand with an overall healthy lifestyle. This
includes regular check-ups, healthy eating habits
and exercise for the rest of your life.
Today, all fitness research recommends both
cardiovascular exercise and strength conditioning
to achieve balanced fitness. By improving your
cardiovascular fitness you will strengthen your heart
and lungs, increase your stamina and endurance, and
help with weight loss. Strength conditioning adds lean
muscle to your body, which increases your body's
metabolism. Remember that a healthy eating plan is
an important part of any balanced fitness program.
The Pilates Power Gym system is designed to help
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you achieve a balanced fitness program. The system
consists of three parts:
1. Strength Conditioning and Muscle Toning. The
Pilates Power Gym exerciser was designed to help
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you tone and strengthen your upper body, lower body
and core. We recommend that you do the Pilates
Power Gym workout 3 times a week, and perform
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PILATES POWER GYM
IMPORTANT EXERCISE AND SAFETY TIPS
1. Once your equipment is set up, make sure it is on a
solid, level surface with a minimum of 3 feet of
clearance space on all sides of the equipment.
2. Review this Owner's Manual and the DVD completely
before you begin your exercise program. Remember
to follow the instructions exactly – they have been
developed with your health and safety in mind.
3. Perform the exercises at a slow and controlled speed.
For best results, perform all of the exercises at the
tempo demonstrated in the DVD. Working at a fast
pace is not recommended, and may compromise
your safety and results.
4. You may not be able to complete all of the repetitions
suggested at first. When you feel your muscles
fatiguing, or are unable to work with good form and
technique, take a short break and rest.
You should begin to feel results within one to two
weeks of working out with your equipment. Look for
better endurance and the feeling of more strength
and efficiency in your muscles.
TM SYSTEM
the exercises in the order that they are shown in this
manual. However, the frequency and duration of your
workouts will depend on your current fitness level and
goals. Please refer to the Pilates Power Gym
workout section below and on the following page to
determine the workout that is appropriate for you.
2. Cardiovascular Exercise. The Pilates Power Gym
system includes a cardio workout program. You can
achieve an effective cardio workout from a variety of
activities, such as walking, hiking, swimming and
jogging. We recommend that you do a cardio workout
for at least 30 minutes, 3 times a week. You can easily
alternate days for your Pilates Power Gym
cardio workouts. Again, the frequency and duration of
your workouts will depend on your current fitness level
and goals. Please refer to the Cardiovascular Workout
section on pages 36 through 40 to determine the
workout that is appropriate for you.
3. Nutrition. The Pilates Power Gym system also
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includes both the Jump Start and Eating Plan
booklets to provide you with healthy eating choices.
TM WORKOUT
5. Keep track of how many repetitions you are able to
do at first. You will be surprised at how quickly you
progress. In just a few weeks you'll probably be able
to complete all of the repetitions demonstrated in the
workout DVD.
6. Progress slowly. If you are very sore and tired after
your workout you are working at a level that is too
hard. Great results can be obtained by working out
at a level that challenges you, but doesn't create
soreness or excessive fatigue.
7. It is important that you know how to work out safely
and properly. These safety steps are for your benefit
and you should follow them closely to maximize the
effectiveness of your workout routine.
8. When laying your head on the Headrest, use caution
and slowly lower your head between the 2 Pulley
Arm Assemblies. Also use caution not to get hair
tangled or caught in unit.
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16
Stomach Massage/Coordination
Lie on your back with your head on the Headrest. Bend your knees and align them over your hips with your
lower legs parallel to the Glideboard, legs together and toes pointing up. Grasp one handle in each hand
with your palms facing forward and the forearms vertical to the Glideboard. See FIG. 27a. Exhale and
simultaneously press your arms down toward your sides while raising the head and shoulders off the
Glideboard in a "crunch" motion and straighten your legs to a 45-degree position. See FIG. 27b. Inhale and
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open your legs to a "V" position. Exhale and cross your arms in the center between your thighs, keeping
your head and shoulders lifted. See FIG. 27c. Inhale, return your arms to your sides and bring your legs
together. Lower your head onto the Headrest and bend your knees.
Perform 8 to 16 repetitions
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Works the abs, arms, inner thighs and hips.
Fig 27a
and
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Mermaid
Sit facing sideways on the Glideboard with the left side of your body next to the Foot Rest Bar Assembly.
Bend your left knee and pull your left heel in towards the groin. Your right leg is bent in a hurdler position.
Place your left hand in the center of the bar and raise your right arm overhead close to your ear. See
FIG. 28a. Keeping your spine lengthened, bend laterally toward the bar, bringing your right hand towards
the bar. Simultaneously push the Glideboard away using your abs and right arm. See FIG. 28b. Pause
at the end of the motion. Then, slowly slide the Glideboard back as you raise your torso back to the
starting position.
Perform 6 to 8 repetitions. Then, change sides so that the right side of your body is next to the
Foot Rest Bar Assembly and repeat on the other side.
Works the abs, back, arms, shoulders and hips.
Fig 27b
Glideboard Incline Position
Beginner A
Advanced
B
Fig 28a Fig 28b
Glideboard Incline Position
Beginner A
Advanced
A
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33
Fig 27c
Tension Cords
#2 and #3
#1, #2, #3 and/or #4
Tension Cords
#1 and/or #2
#1, #2 and/or #3