Kaswit Pilates Power Gym Pro Owner's Manual

Manual is about: gym system

Summary of Pilates Power Gym Pro

  • Page 1

    O w n e r ’ s m a n u a l we warrant this product to be free from all defects in material and workmanship when used according to the manufacturer’s instructions. See limited warranty for details. Save your sales receipt. (you may wish to staple it into this manual.) dedication to quality 2/6/12 for ...

  • Page 3

    -------- 48 -------- table of contents ©2012 kaswit inc. All rights reserved. Made in china. Pilates power gym ® is a registered trademark of kaswit, inc. U.S. Patent 7,163,498. No part of this booklet may be reproduced or utilized in any form or by any means electronic, mechanical or otherwise with...

  • Page 4: Warning

    -------- 47 -------- -------- 2 -------- important safety information 1) before starting this or any other exercise program, consult your physician. Your physician should assist you in determining the target heart rate zone appropriate for your age and physical condition. Certain exercise programs o...

  • Page 5

    -------- 46 -------- -------- 3 -------- equipment warning/caution labels warning failure to read and follow the safety instructions stated in the owner’s manual and video may result in possible serious injury or death. Keep children away. Maximum user weight 300 lbs. Replace this label if damaged, ...

  • Page 6

    -------- 45 -------- -------- 4 -------- congratulations on your purchase of the pilates power gym ® pro! You’ve just taken an important step toward your fitness goals. Whether that means strengthening the muscles of your upper body, lower body and core, or improving your flexibility while toning yo...

  • Page 7

    -------- 5 -------- -------- 44 -------- afternoon snack (choose just one option) 8 oz. Water 1 cup strawberries 8 oz. Water 1 oz. Low fat cheese 6 saltine crackers 8 oz. Water 1 banana 8 oz. Water 1 cup low fat, flavored yogurt with 1 tbsp. Low fat granola cereal on top 8 oz. Water 1 tsp. Peanut bu...

  • Page 8

    -------- 43 -------- -------- 6 -------- breakfast choices (choose just one option) jump start diet morning snack (choose just one option) 8 oz. Water 1 cup fat free yogurt 8 oz. Water 1 cup sugar free hot chocolate made with skim milk 8 oz. Water 1 pear 8 oz. Water 1 orange 8 oz. Water 1 apple 8 oz...

  • Page 9

    -------- 7 -------- -------- 42 -------- continued on next page exploded view jump start diet the jump start diet this 2-week menu plan is based on 1200 to 1300 calories. We have consciously used real food and have even put in some foods often thought of as “off limits” when trying to lose weight. T...

  • Page 10

    63 -------- 41 -------- -------- 8 -------- exploded view using healthy eating choices jump start diet table of contents introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . 42 the jump start diet . . . . . . . . . . . . . . . . . . . . 42 breakfast choices . . . . . . . . . . . . . . ....

  • Page 11

    -------- 9 -------- -------- 40 -------- *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 somewha...

  • Page 12

    -------- 39 -------- -------- 10 -------- glideboard adjustments the glideboard allows you to vary the intensity of your workout by using 3 different height adjustments to move the glideboard from a flat position to more challenging inclines. There are a total of 16 different tension cord positions ...

  • Page 13

    -------- 11 -------- -------- 38 -------- 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 resistanc...

  • Page 14

    -------- 37 -------- -------- 12 -------- exercise guidelines warning: 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 app...

  • Page 15

    -------- 13 -------- -------- 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, you may be on a regimen that is too advanced for you or you may have increased your program too ra...

  • Page 16

    -------- 35 -------- -------- 14 -------- warm-up & cool down stretches when performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Br...

  • Page 17

    -------- 15 -------- -------- 34 -------- 4. Back stretch stand with your legs shoulder width apart and your knees slightly bent. Bend forward from your waist with your arms extending loosely in front of your body. Gently bend from the waist flexing your body as far forward as it will go. Hold for 2...

  • Page 18

    -------- 16 -------- -------- 33 -------- pilates power gym ® pro system the pilates power gym ® pro is more than just a piece of 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. Th...

  • Page 19

    -------- 17 -------- -------- 32 -------- the choices you make about the frequency (how often), the duration (how long), and intensity (how hard) at which you workout, will directly influence your results. Before beginning any workouts on the pilates power gym ® pro exerciser, you should first deter...

  • Page 20

    -------- 31 -------- -------- 18 -------- bridge lie on your back with your head on the headrest and your arms resting at your sides. Place the balls of your feet on the foot rest bar assembly, separated hip-width apart, with the knees bent. See fig. 23a. Keep the glideboard from moving as you lift ...

  • Page 21

    -------- 19 -------- -------- 30 -------- frog lie on your back with your head on the headrest. Attach a foot strap securely to each foot. Extend your legs to a 45-degree position and rest your arms at your sides. Keep your legs straight, heels together with feet flexed, and turn your toes out comfo...

  • Page 22

    -------- 29 -------- -------- 20 -------- glideboard incline position tension cords beginner a #1 and/or #2 advanced b or c #1, #2, #3 and/or #4 seated high row sit on the glideboard with your back near the foot rest bar assembly, facing the handles. Place your legs in a straddle position with your ...

  • Page 23

    -------- 21 -------- -------- 28 -------- fig 18b press down lie on your back with your head on the headrest. Attach a foot strap to each foot. Bring your legs as vertical as possible and in line with your hips. Keep your legs straight and rest your arms at your sides. See fig. 18a. Keeping the legs...

  • Page 24

    -------- 27 -------- -------- 22 -------- seated low row sit on the glideboard with your back near the foot rest bar assembly, facing the handles. Place your legs in a straddle position with your feet on the floor, or extend your legs and place your feet by the headrest. Grasp one handle in each han...

  • Page 25

    -------- 23 -------- -------- 26 -------- press away place your hands firmly on the foot rest bar assembly, shoulder width apart and carefully kneel on the glideboard with your feet resting against the pulley arms. Contract your abs so your back is straight and your knees are just behind your hips. ...

  • Page 26

    -------- 25 -------- -------- 24 -------- zorro sit centered and sideways on the glideboard in a cross-legged position. Grasp the front handle with the hand farthest from the handle, palm facing your chest. Bend your elbow with your arm lifted to chest height as if you were holding a bow and arrow. ...