Thane Fitness Power Gym, Instruction Manual

Page 1: ...UCTION MANUAL TOTAL BODY EXERCISE WORKOUT Includes 30 exercises using the Power Gym A Quality Thane Fitness Product Thane Fitness is a subsidiary of Thane International Inc La Quinta Ca 92253 www than...

Page 2: ...6 A Warm up 6 B Aerobic Resistance and Flexibility Exercises 7 C Cool down 7 Low Intensity Workout 8 Intermediate Workout 10 Advanced Workout 13 The Power Gym Exercises 16 CARDIOVASCULAR 16 Adjustabl...

Page 3: ...35 have health problems have a history of heart disease in your family or if you are overweight The Power Gym Components of Balance Fitness The American College of Sports Medicine s ACSM new guidelin...

Page 4: ...ith a sports medicine expert to establish the rates that are right for you This is especially important if you are over 35 have been sedentary for several years are overweight or have a history of hea...

Page 5: ...rm better and will decrease the aches and pains most people experience The warm up prepares your muscles for exercise and allows your oxygen to ready itself for what is to come This usually takes abou...

Page 6: ...rformed while continuing to step CHEST Chest flies in the upright position Photo 13 3 sets of 15 reps 1 minute active rest between sets Note Active rest constitutes continuing to step while resting th...

Page 7: ...pace 3 sets return to regular stepping UPPER BODY EXERCISES To be performed while continuing to step CHEST Chest flies in the upright position Photo 13 3 sets of 15 reps 1 minute active rest between...

Page 8: ...band during the warm up phase Three resistance bands after the warm up Adjustable dial hydraulic exercise levels 4 8 STRETCHING While seated on Power Gym stretch all body parts to be worked out to ful...

Page 9: ...egular stepping COOL DOWN 5 minutes cool down Easy stepping low intensity ABDOMINAL Abdominal crunch Photo 26 3 sets of 50 reps 30 seconds between sets EXERCISES PERFORMED AFTER COOL DOWN 3 cables 5 s...

Page 10: ...the shoulder in a repetitive movement Muscles Emphasized Bicep muscles Concentration Curls 4 Starting position Sit sideways on the Power Gym with legs apart and feet firmly on the floor Grab the resi...

Page 11: ...to the starting position Reverse position for the right arm Muscles Emphasized Bicep muscles and the large muscles of the upper back CHEST Flat Chest Press 10 Starting position Adjust the seat back to...

Page 12: ...r Gym with back straight against the pad and feet hooked under the stabilizer bar Arms lowered against the body and palms facing inward Movement Slowly raise arms away from the body to shoulder level...

Page 13: ...he body forward when walking or running Leg Press 22 Starting position Sit on the Power Gym with feet strapped in the pedals as if stepping grab the handle bars on either side of the machine Movement...

Page 14: ...luteus muscles ABS Abdominal Crunch 26 Starting position Remove the back pad and attach the roller attachment Sit on the Power Gym and hook feet under the stabilizer bar Adjust the height of the handl...

Page 15: ...Performed simultaniously with the abdominal obliques Muscles Emphasized Lateral flexor muscle and lower back muscle Back Massage 30 Starting position Laying flat facing down resting on the back pad w...

Page 16: ...ty so familiar to the chronic dieter Dieting will in the long run make you fatter You re reading this because what you want to lose is fat And you don t want to suffer too much in the process The simp...

Page 17: ...ally thin people typically follow both of these two simple patterns 1 Eat only when hungry and 2 Stop eating when no longer hungry 30 3 Try to avoid processed foods high in sugar and white flour Check...

Page 18: ...he tasty part below the oil Or bring your own healthful salad dressing Never order anything that is deep fried Remember to ask about this because there are many more foods that are deep fried than is...

Page 19: ...high blood pressure Eat slowly This will help minimize the effect of cravings because you will find that you are satisfied sooner than you would be if you were wolfing your food down Vary your diet Us...

Page 20: ...Notes...