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EXERCISE GUIDELINES
IMPORTANT:
If you are over 35 and have been inactive for
several years, you should consult your physician,
who may or may not recommend a graded
exercise test. Your physician can also assist you
in determining the Target Heart Rate Zone
appropriate for your age and physical condition.
You should also consult your physician if you
have the following:
• High blood pressure
• High cholesterol
• Asthma
• Heart trouble
• Family history of early stroke or
heart attack deaths
• Frequent dizzy spells
• Extreme breathlessness after mild exertion
• Arthritis or other bone problems
• Severe muscular, ligament or
tendon problems
• Other known or suspected disease
• If you experience any pain or tightness
in your chest, an irregular heartbeat or
shortness of breath, stop exercising
immediately. Consult your physician
before continuing.
• Pregnant
• Balance Impairment
•Taking medications that affect heart rate
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IMPORTANT
Please review this section before you begin exercising.
Workout Phases:
Regardless of whether you are working out on your Ab
Lounge® XL equipment or doing a cardio workout, your
workout should consist of the following three phases.
Warm-Up
To prevent injury and maximize performance, we
recommend that each workout period should start with
a warm-up. Your warm-up should gently prepare your
muscles for the coming exertion. Start by doing 5 to 10
minutes of gentle exercise that gradually increases your
heart rate and loosens up your muscles. Your warm-up
exercise should be aerobic in nature and only require an
easy, unforced range of motion. This should be followed
by 5 to 10 minutes of stretching. Refer to the stretches
found on pages 11 and 12 of this manual. Never push
yourself beyond a point of gentle tension or strain.
Keep your movements gentle, rhythmic and controlled.
Muscle Toning Workout
Your warm-up should be followed by either a workout on
the Ab Lounge
®
XL equipment or a cardio workout,
depending on which workout you are doing that day.
Regardless of which workout your are doing, build up
as your current fitness level allows and progress at a
rate that is comfortable to you.
For the first week or so, you may feel some muscle
soreness. This is quite normal and will disappear in a
matter of days. If you experience major discomfort, 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
Your workout should be followed by a cool down. The
cool down should consist of 5 to 10 minutes of slow
walking, followed by stretching. Refer to the stretches
found on pages 11 and 12 of this manual. Never push
yourself beyond a point of gentle tension or strain.
Keep your movements gentle, rhythmic and controlled.
