Kaswit Pilates Power Gym Pro Owner's Manual - page 13
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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 resistance
to your individual fitness level. When used with the 3 Glideboard settings, you
have 48 possible resistance settings. This will allow you to start at and progress
to your optimal fitness level with the Pilates Power Gym
®
Pro exerciser!
The Tension Cords are numbered to progressively increase resistance. Tension
Cords #1 and #2 are lower resistance cords, and are situated in the two outside
positions. Tension Cords #3 and #4 are heavier resistance cords, and are
situated in the two middle positions. (See FIG. C). With each exercise, Tension
Cord settings will be suggested for both beginner and more advanced exercises.
To adjust the Tension Cords, firmly grasp the Handle at the end of one Tension
Cord. Pull the Tension Cord away from the Glideboard and lift it slightly so
that the Handle clears the Base Frame Assembly. Lower the Handle into the
corresponding notch on the Base Frame Assembly. Make sure that the Handle
is secure in the notch before releasing your hand from the Handle. (See FIG. D).
To release a Tension Cord from its notch, firmly grasp the Handle and pull the
Tension Cord away from the Base Frame Assembly until the Handle is clear of
the notch. Lift the Tension Cord slightly until it clears the Base Frame Assembly
and slowly bring the Handle toward the Glideboard. Place the end of the Handle
back into the hole in the Glideboard. Make sure that the end of the Handle is
secure in the hole before releasing your hand from the Handle.
Handle and Foot Strap Assembly Attachments
Either the Handles or the Foot Strap Assemblies can be
attached to the Cables in the Pulley Arm Assembly on
either side of the Headrest, depending on the exercise.
Attach the Handles by clipping one to the end of each
Cable, through the Clip at the end of the Position Ball.
Make sure that the Clip at the end of each Cable is
closed before using the Handles (See FIG. E). To release
the Handles, open the Clip by pressing one side and
slide the Handle off of the Clip.
Attach the Foot Strap Assembly by clipping the Ring on
the end of each Foot Strap Assembly to the Clip at the end
of each Cable. Make sure that the Clip at the end of each Cable is closed
before attaching the Foot Strap Assemblies to the feet (See FIG. F).
Attach one Foot Strap Assembly to each foot by wrapping the Foot Strap around
the middle of the foot, near the arch, and securing the hook and loop strap firmly
(See FIG. G). Check to make sure that the Foot Strap Assemblies are secure
before beginning to exercise.
CAUTION
When attaching Tension Cords, hold firmly until the Cords are properly positioned. DO NOT
LET GO of the Tension Cords until they are locked in or back in the start position.
CAUTION LABEL 2
Fig. C
Fig. D
Fig. G
Fig. F
Clip
Fig. E
Clip
WEEK
HOW OFTEN
(times per week)
HOW HARD
(% heart rate)
HOW LONG
(minutes)
HOW HARD
(RPE)*
RPE DESCRIPTIVE RATING
1
2
3
4
5
6
2 - 3
2 - 3
2 - 3
2 - 3
3
3 - 4
2 - 4
2 - 4
2 - 4
2 - 4
2 - 4
2 - 4
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
5 - 15
5 - 15
10 - 17
10 - 17
15 - 20
15 - 20
40 - 50
40 - 50
40 - 50
50 - 60
50 - 60
50 - 60
PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM
The training program that follows is a progressive training program for cardiovascular conditioning.
It can be used for any aerobic activity you choose. But remember, these are only guidelines.
People with medical conditions should discuss this training program with their physician.
MOVING
BEYOND
BASE-LEVEL
FITNESS
CONDITIONING
BASE
MAINTENANCE
*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 somewhat challenging; 6 - 10 represents effort that is somewhat hard, to very hard.
Smart Progression
In regard to progressing to a higher intensity level,
longer duration, or more frequent sessions, it makes
good sense to change only one of these elements at
a time. You run a higher risk of overuse injury if you
simultaneously increase more than one of these
elements. A conservative yet effective guideline is to
increase intensity or duration by no more than about
5 percent. You should adapt to this increase over a
period of a week or two, and then consider changing
one of the other variables (frequency, duration or
intensity) or further progressing the one you’ve
adapted to.
Top Aerobic Exercise
No one cardiovascular activity is better than another!
Manipulating how hard (intensity), how often (duration),
and how long (frequency) you participate in a particular
aerobic activity determines its effectiveness or lack
thereof. And of course, you have to like what you’re
doing. Choose the type of aerobic activity that is right for
you by identifying one or more types of cardio exercise
that you can see yourself sticking to, and enjoying,
for the rest of your life. Often, the best aerobic exercise
will be not one, but several activities that are fun and
feel good to your body. Excellent cardiovascular activities
include, but are not limited to, walking, swimming, water
fitness, jogging, running, cross-country skiing, in-line
skating, lateral movement training (slide), cycling,
mountain biking, and step training.
WEEK
HOW OFTEN
(times per week)
HOW HARD
(% heart rate)
HOW LONG
(minutes)
HOW HARD
(RPE)*
RPE DESCRIPTIVE RATING
7 - 9
10 - 13
14 - 16
17 - 19
20 - 23
24 - 27
3 - 4
3 - 4
3 - 4
3 - 5
3 - 5
3 - 6
3 - 4
4 - 5
4 - 5
4 - 5
4 - 5
4 - 5
Moderate to somewhat hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
20 - 25
21 - 25
26 - 30
26 - 30
31 - 35
31 - 35
60 - 65
65 - 70
65 - 70
70 - 75
70 - 75
70 - 75
WEEK
HOW OFTEN
(times per week)
HOW HARD
(% heart rate)
HOW LONG
(minutes)
HOW HARD
(RPE)*
RPE DESCRIPTIVE RATING
After 4-6
months
3 - 6
3 - 6
Easy - Moderate to somewhat hard
30 - 60
40 - 85