Assembly & User Manual
Contents
1. Combine a carefully structured nutritious diet with a simple but effective exercise routine and this can help make you feel better look better and will almost certainly enable you to enjoy life more Aerobic Fitness Aerobic exercise is simply defined as any sustained activity that increases the supply of oxygen to your muscles via the blood pumped by your heart With regular exercise your cardiovascular system will become stronger and more efficient Your recovery rate i e the time taken for your heart to reach its normal resting level will also decrease Initially you may only be able to exercise for a few minutes each day Do not hesitate to breathe through your mouth should you need more oxygen Use the talk test If you cannot carry on a conversation while exercising you are working too hard However aerobic fitness will be gradually built up with regular exercise over the next six to eight weeks Do not be discouraged if it takes longer than this to begin to feel less lethargic everyone is different and some will achieve their targets quicker than others Work at your own comfortable pace and the results will come The better your aerobic fitness the harder you will have to work to stay in your target zone AB Trainer Pro Page 7 Page 8 Exercising Information Warm Up A successful exercise programme consists of three parts Warm Up Aerobic Exercise and Cool Down Never start a training session without w2. SERIAL NO FC DI AB Trainer Pro Assembly amp User Manual Please ensure that you read this manual carefully before attempting to assemble or use your new product and retain for future use Contents Section Page General Information 4 Before you start 5 Safely 6 Exercise Information 7 Assembly 15 General Information Quality Guarantee This exercise product has been designed and This product is guaranteed for DOMESTIC USE ONLY for manufactured to comply with the latest BS EN 957 a period of 1 YEAR from the original certified date of British and European Safety Standards purchase During this period we have the right to a Provide parts for the purchaser to effect repair Questions b Repair the product returned to our warehouse Should you encounter any difficulty with the assembly at the purchaser s Cost operation or use of your exercise product or if you think that you may have parts missing please DO NOT This guarantee does not cover wear and tear on return it to your retailer but contact CUSTOMER upholstery or consumables SUPPORT by either of the following means i This guarantee does not cover abuse defects caused by storage or use outside those intended Customer Support If you need to advise us of a defect with your product and in order for us to service any requirement f
3. Exercising Information Shoulder Lift Rotate and lift your right shoulder up towards your ear for one count Relax then repeat for the left shoulder Repeat 3 4 times Calf Achilles Stretch Turn towards the wall and place both hands on it Support yourself with one leg while the other is placed behind you with the sole flat on the floor Bend the front leg and lean towards the wall keeping the rear leg straight so that the calf and Achilles tendon are stretched hold for 5 seconds Repeat with the other leg Repeat 2 3 times Side Stretch Open both arms to the side and gently lift them above your head Reach your right arm as high as you can for one count gently stretching the muscles of the stomach and lower back Repeat the action with your left arm Repeat 3 4 times Inner Thigh Stretch Sit on the floor and pull your legs toward your groin the soles of your feet together Hold your back straight and lean forward over your feet Tighten the thigh muscles and hold for 5 seconds Release and repeat 3 4 times Hamstring Stretch Sit on the floor with your right leg extended and place your left foot flat against the right inner thigh Stretch forward toward the right foot and hold for 10 seconds Relax and then repeat with the left leg extended Repeat 2 3 times AB Trainer Pro Exercising Information Basic Aerobic Training Programme For your basic Aerobic Exercise routine we suggest that you
4. EAT SUPPORT 2 27 MOLOCROUPAUT 2 cee ait 8 12 WHEEL D 28 BUCKLE ohare sees oes nee 8 13 SCREW 2 29 PULLEY aaa aaa naan 8 14 SUPPORT TUBE 0 y 30 RESISTANCECORDS 4 14a ENDO APO nr er ak a aie 2 15 MAINFRAME E AG 15a END CAP 1 16 WHEEL SUPPORT 2 17 NA 18 ROUNDTUBE 1 19 REAR STABILISER 1 AB Trainer Pro Page 19 D I Support c o Unit 8 Riparian Way The Crossings Cross Hills West Yorkshire BD20 7BW Fax 01535 637722 E mail help disupport co uk Copyright BSCL 2007 Printed Oct 2007
5. arming up Never finish one without cooling down correctly Perform between five and ten minutes of stretching before starting your workout to prevent muscle strains pulls and cramps Aerobic Exercise Session Those new to exercise should exercise no more than every other day to start with As your fitness level increases increase this to 2 in every 3 days When you are comfortable with your routine exercise for 6 days per week Always take at least one day off per week Exercising in your Target Zone To ensure that your heart is working in its exercise target zone you need to be able to take your pulse If you do not have a pulse monitor either from the product you are using or a proprietary independent unit you will need to locate the pulse in your carotid artery This is situated in the side of the neck and can be felt by using the index and middle fingers Simply count the number of beats you feel in 10 seconds and then multiply by six to get your pulse rate This should be taken before you start to exercise for easy reference People who have a greater aerobic fitness have a lower resting pulse level and will also be able to exercise with a higher pulse level Target Zone To determine your target zone see the chart opposite If you are new to exercise and by definition unfit refer to the left column If you exercise regularly and have good aerobic fitness refer to the right column AB Trainer Pro Exercising Informa
6. o seconds up two seconds down When you are able to complete both exercises for the recommended sets move on to the Intermediate Advanced level of the workout 1 Beginners 2 Beginners Intermediate INTERMEDIATE ADVANCED 10 20 repetitions 3 4 Sets Position your AB Trainer Pro at the setting you are most comfortable with and select the resistance level dependant on your fitness During the exercise try to keep the movement slow and controlled counting two seconds up two seconds down Remember when you are able to complete both exercises for the recommended sets you can always increase the resistance level repetitions or sets to make the workout more challenging 3 Intermediate Advanced 4 Advanced Page 12 AB Trainer Pro Exercise Notes Use this space to record your own exercise routine results AB Trainer Pro Page 13 Exercise Notes Use this space to record your own exercise routine results Page 14 AB Trainer Pro Assembly Carefully unpack each component checking against the parts list that you have all the necessary parts to complete the assembly of your D I Support product oe Cie PLEASE NOTE that some of the parts may be pre fitted to major West Yorkshire components so please check carefully before contacting our ce a CUSTOMER SUPPORT team In any event please do not return the product to your retailer before contacting us first Fax 01535 637722 or E mail help disup
7. or replacement parts or repairs we may ask for proof Fax 01535 637722 of purchase Failure to do so may result in any claim for replacement parts or repairs being refused Email help disupport co uk Post D I Support c o Unit 8 Riparian Way This guarantee both given and implied applies to The Crossings Cross Hills the original purchaser only is not transferable and West ba will be invalidated if used outside of the above criteria UZ TAM This guarantee is valid only in the United Kingdom and Eire Queries This does not affect your statutory rights as a If you do have any queries please ensure that you consumer include the following information YOUR NAME YOUR ADDRESS YOUR PHONE NUMBER PRODUCT MAKE OR BRAND PRODUCT MODEL PRODUCT SERIAL NUMBER DATE OF PURCHASE NAME OF RETAILER PART NUMBERS REQUIRED Page 4 AB Trainer Pro Before you Start Tools If required all of our products are supplied with basic tools which will enable you to successfully assemble your product However you may find it beneficial to have a soft headed hammer and perhaps an adjustable spanner handy as this may help Prepare the Work Area It is important that you assemble your product in a clean Clear uncluttered area This will enable you to move around the product while you are fitting components and will reduce the possibility of injury during assembly Open the Carton Carefully open the carton that contains
8. port co uk HOW TO ASSEMBLE STEP 1 With the AB Trainer Pro inverted unfold the front leg and lock it with the pin 20b Then turn over the AB Trainer Pro STEP 2 Lift the Backrest 6 followed by the Backrest Support 16 Romove the Support Tube 14 from its packed position turn upside down and secure to the main frame with Pin 20 AB Trainer Pro Page 15 Assembly f STEP 3 Insert the right Lower Handlebar 4 over the r h side of the Round Tube 18 and insert 1 x Pin 3 to lock it Insert the left Lower Handlebar 5 over the I h side of the Round Tube 18 and insert 1 x Pin 3 to lock it Make Sure you select the same hole on both sides to Keep the Handle positioned centrally There are 3 positions to choose from dependant on the users height STEP 4 Take the Handle 2 and Locate the plastic fitting in the Elbow 2b into the socket 4a on part 4 This will only fit together one way see inset Once connected swing the Handle 2 round to meet with the end of the Left Lower Handlebar 5 Secure with 1 x U Pin 24 Hook the Plastic Latch 25 on the Handle 2 over the Catch on the top of the R H Lower Handle 4 STEP 5 Attach the Leg Extension 22 to the appropriate hole Insert the pin 22b to lock it There are 3 positions to choose from dependant on the users height Page 16 AB Trainer Pro Assembly To exercise clip the Resistance Bands to the back of the Backres
9. re securely tightened Periodically checking all moving parts for obvious signs of wear or damage Clean only with a damp cloth do not use solvent cleaners If you are in any doubt do not use your product but contact CUSTOMER SUPPORT by any of the means listed on the opposite page Before use always ensure that your product is positioned on a solid flat surface If necessary use a rubber mat underneath to reduce the possibility of slipping in use Always wear appropriate clothing and footwear such as training shoes when exercising Do not wear loose clothing that could become caught or trapped during exercise Storage and Use Your product is intended for use in clean dry conditions You should avoid storage in excessively cold or damp places as this may lead to corrosion and other related problems that are outside our control Weight Limit Your product is suitable for users weighing 242LBS 17 2 Stones 110KG or less Conformity This product conforms to BS EN 957 PART 1 and 4 Class H HOME USE Class C It is NOT suitable for therapeutic purposes Page 6 AB Trainer Pro Exercising Information Beginning How you begin to exercise will vary from person to person If you have not exercised for a long period of time have been inactive for a while or are severely overweight you MUST start slowly increasing your exercise time gradually by perhaps only a few minutes for each session per week
10. t The Leg Strap exercises predominately work the thighs hamstrings hips and buttocks Secure the Leg Strap around the ankle or ball of your foot Loop and tighten the strap so it is comfortable To exercise clip each Handle onto the end of the Resistance Bands Before pulling the Handles ensure that you are properly positioned on the machine refer to the exercise instructions The bands have two colours blue and red Both of them can use the same resistance AB Trainer Pro Page 17 Assembly Page 18 AB Trainer Pro Assembly MASTER PARTS amp ACCESSORY LIST PART No DESCRIPTION QTY 1 FOAMGRIP 1 19a ROUND END C P 4 2 UPPERHANDLEBAR 1 20 UBRACKET 1 S Pr D 20b PIN von Kaka NAKAR 3 4 LOWERHANDLEBARR 1 SON END CAP oaaao 1 4a PLASTIC ROTATOR 1 21 FRONTSTABILISER 1 5 LOWER HANDLEBARL 1 22 LEGEXTENSION 1 5a ROUND SLEEVE 2 22a RUBBER 1 6 BACKREST 1 D2bPIN 1 BACKREST SUPPORT 2 22d ROUND END CAP 2 7a END DB et mao 2 23 FOAMGRP 2 8 SCREW 6 24 AN cans 1 nS 7 1 25 PLASTIC LATCH a na 1 10 SEAT BRACKET 2 26 M8x86mm SQUARE BOLT 8 11 S
11. tion AGE Years 20 24 Target Zone cont UNCONDITIONED CONDITIONED TARGET ZONE A TARGET ZONE B Beats per Minute Beats per Minute 145 165 155 175 25 29 30 34 140 160 150 170 135 155 145 165 35 39 40 44 130 150 140 160 45 49 125 145 135 155 120 140 130 150 50 54 115 135 125 145 55 59 110 130 120 140 60 and over 105 125 115 135 Cool Down To decrease fatigue and muscle soreness you should also cool down by walking at a slow relaxed pace for a minute or so to allow your heart rate to return to normal Warm Up and Cool Down Exercises Hold each stretch for a minimum of ten seconds and then relax Repeat each stretch two or three times Do this before your Aerobic Exercise session and also after you have finished Head Roll Rotate your head to the right for one count feeling a slight pull on the left side of your neck Next rotate your head back for one count stretching your chin Then rotate your head to the left for one count feeling a slight pull on the right side of your neck Lastly drop your head to your chest for one count Repeat 2 to 3 times Toe Touch Slowly bend forward from your waist letting your back and shoulders relax as you lower your trunk Gently stretch down as far as is comfortable and hold for 10 seconds AB Trainer Pro Page 9 Page 10
12. try the following Remember breathe correctly exercise at your own pace and do not over train as injury may result Week 1 amp 2 Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 4 minutes at A Rest 1 minute Exercise 2 minutes at A Exercise slowly 1 minute Week 3 amp 4 Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 5 minutes at A Rest 1 minute Exercise 3 minutes at A Exercise slowly 2 minutes Week 5 amp 6 Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 6 minutes at A Rest 1 minute Exercise 4 minutes at A Exercise slowly 3 minutes Week 7 8 8 Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 5 minutes at A Exercise 3 minutes at B Exercise 2 minutes at A Exercise slowly 1 minute Exercise 4 minutes at A Exercise slowly 3 minutes Week 9 amp beyond Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 5 minutes at A Exercise 3 minutes at B Exercise 2 minutes at A Exercise slowly 1 minute Repeat entire cycle 2 or 3 times This is only a suggested programme and may not suit every individual s needs AB Trainer Pro Page 11 Exercising Information BEGINNERS 8 10 repetitions 1 2 Sets Start with exercises 1 and 2 Position your AB Trainer Pro at the setting you are most comfortable with and select the resistance level dependant on your fitness During the exercise try to keep the movement slow and controlled counting tw
13. your product taking note of the warnings printed on the carton to ensure that the risk of injury is reduced Be aware of sharp staples that may be used to fasten the flaps as these may cause injury Be sure to open the carton the right way up as this will be the easiest and safest way to remove all the components Unpack the Components Carefully unpack each component checking against the parts list that you have all the necessary parts to complete the assembly of your product Please note that some of the parts may be pre fitted to major components so please check carefully before contacting our CUSTOMER SUPPORT team In any event please do not return the product to your retailer before contacting us first AB Trainer Pro Page 5 Safety 4 Before you undertake any programme of exercise that will increase cardiovascular activity please be sure to consult with your doctor Frequent strenuous exercise should be approved by your doctor and proper use of your product is essential Please read this manual carefully before commencing assembly of your product or starting to exercise e Please keep all children away from exercise products when in use Do not allow children to climb or play on them when they are not in use e For your own safety always ensure that there is at least 1 Metre of free space in all directions around your product while you are exercising Regularly check to see that all nuts bolts and fittings a
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