Owner's Manual For Maximum Effectiveness And Safety, Please Review this Owner's Manual, View the video, and for Healthy Eating Tips refer to the Jump Start Section. TABLE OF CONTENTS OWNER'S MANUAL Important Safety Information ...............................................2 Equipment Warning & Caution Labels .................................3 Specifications & Parts ..........................................................3 Introduction ..........................................................................4 Assembly Instructions.......................................................5-6 Folding Instructions ..............................................................7 Parts List & Exploded View ..................................................8 Exercise Guidelines.........................................................9-10 Warm Up & Cool Down Stretches ................................11-12 Ab LoungeTM XL System .....................................................13 Ab LoungeTM XL Workout ..............................................13-14 Care & Storage ...................................................................14 Getting Started on Your Ab Lounge® XL Equipment .........15 Ab Lounge® XL Exercises .............................................16-18 Ab LoungeTM XL Workout Tracking Sheets .........................19 Cardiovascular Conditioning.........................................19-20 Progressive Cardiovascular Training Program ...................21 Cardio Workout Tracking Sheets........................................22 JUMP START DIET ......................................................23-28 Workout Progress Chart ...........................Inside Back Cover ® ©2005 Fitness Quest Inc. All rights reserved. Ab Lounge® and Fitness Quest® are registered trademarks of Fitness Quest Inc. U.S. Patent #5,681,250. Ab LoungeTM XL System, Ab LoungeTM XL Workout, Focus StrapTM and Iso-GripTM are trademarks of Fitness Quest Inc. No part of this booklet may be reproduced or utilized in any form or by any means electronic, mechanical or otherwise without the expressed written consent of the copyright holder. 10/17/05 IMPORTANT SAFETY INFORMATION WARNING YOU AND OTHERS CAN BE SERIOUSLY INJURED OR KILLED IF WARNINGS ON THE EQUIPMENT, IN THIS OWNER'S MANUAL AND VIDEO ARE NOT FOLLOWED. 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 or types of equipment may not be appropriate for all people. This is especially important for people over the age of 35, pregnant women, or those with pre-existing health problems or balance impairments. If you are taking medication which may affect your heart rate, a physician's advice is absolutely essential. 2) Start out slowly and progress sensibly. Even if you are an experienced exerciser, start with the basic workout and become familiar with all of the exercises before moving on to more advanced workouts or exercises. For best results, perform all of the exercises at the tempo demonstrated in the video. 3) Do not overexert yourself with this or any other exercise program. Listen to your body and respond to any reactions you may be having. You must learn to distinguish "good" pain, like fatigue, from "bad" pain, which hurts. If you experience any pain or tightness in your chest, an irregular heartbeat, dizziness, nausea, or shortness of breath, stop exercising at once and consult your physician immediately. 4) Warm up before any exercise program by doing 5 to 10 minutes of aerobic activity, followed by stretching. 5) Inspect the equipment. Before EACH use, visually inspect the equipment including stitching, fabric, frame and pivot area. Do not use unit if you detect any tearing, fraying or cuts on fabric. Do not use unit if any pivoting assembly is not working properly. NEVER operate the equipment if the equipment is not functioning properly. 6) USE CARE when getting on and off the equipment. Set up and use your equipment on a solid, level, carpeted surface. Follow the instructions demonstrated in your video and on page 15 in this manual for proper entry and exit techniques. 7) Use this equipment ONLY for the intended use as described in this manual. Do not modify the equipment or use attachments not recommended by the manufacturer. 8) Have plenty of clearance behind and in front of your equipment. It is important to keep children, pets, furniture and other objects out of the way when using your equipment. You should have a minimum of 3 feet of clearance both in front of and behind your equipment. 9) Wear appropriate clothing when exercising. Workout clothing should be comfortable and lightweight, and should allow freedom of movement. Wear comfortable athletic shoes made of good support with non-slip soles, such as running or aerobic shoes. Do not use this product with bare feet or when wearing only socks or stockings. 10) THIS EQUIPMENT IS NOT FOR USE BY CHILDREN. To prevent injuries, keep this and all fitness equipment out of the reach of children. Follow these simple rules: ­ Keep children out of rooms where you have your exercise equipment. ­ Store exercise equipment in a room that can be locked. ­ Know exactly where your children are when you work out. ­ If you have small children at home, don't wear headphones while you work out. ­ Talk to your kids about the dangers of exercise equipment. 11) Breathe naturally, never holding your breath during an exercise. Avoid over training, you should be able to carry on a conversation while exercising. 12) Cool down after an exercise session, with 5 to 10 minutes of slow walking, followed by stretching. 13) Handicapped or disabled people must have medical approval before using this equipment and should be under close supervision when using any exercise equipment. 14) Only one person at a time should use this equipment. 15) DO NOT put hands, feet, or any foreign objects on or near this equipment when in use by others. Use caution not to pinch fingers or hands in moving parts when folding, setting up, or using the equipment. Go to www.fitnessquest.com or call 1-800-497-5831 for replacement labels, manuals or video(s). -------- 2 -------- JUMP START DIET DINNER 8 3 1 1 1 1 1 CONTINUED 8 oz. water 3 oz. chicken breast, no skin, baked, broiled or grilled 3 to 4 new boiled potatoes tossed with 1 Tbsp. butter and sprinkled with garlic and parsley 1 cup beets or other vegetable 1 large salad made with mixed greens 1 Tbsp. olive oil with flavored vinegar (no need to measure vinegar) 8 oz. water 1 cup angel hair pasta 3 oz. boiled shrimp, tossed 1/2 Tbsp. olive oil and garlic 1 tsp. grated cheese 1 mixed green salad 1/2 Tbsp. salad dressing 8 oz. water 3 oz. lean pork chop, baked with reduced fat cream of mushroom soup 1/2 cup noodles with 2 Tbsp. gravy from pork chop 1 cup green beans 1 large salad made with mixed greens 2 tsp. olive oil with flavored vinegar (no need to measure vinegar) 8 oz. water 4 oz. fish, baked, broiled or grilled, brushed lightly with olive oil and favorite seasonings 1/2 cup corn 1 tsp. butter 1 cup broccoli 1 small dinner roll oz. water oz. pork chop, lean only, baked, broiled or grilled small baked potato tsp. butter cup green beans large salad made with mixed greens tsp. olive oil with flavored vinegar (no need to measure vinegar) or 1 Tbsp. regular dressing 8 oz. water 1 piece (3 oz.) turkey baked, broiled or grilled. Brush lightly with olive oil and favorite seasonings before cooking. 1 small baked potato with 1 tsp. butter 1 cup broccoli 8 oz. water 1 cup vegetable soup 6 crackers 2 oz. lean ham 1/2 large whole grain pita with mustard 2 sliced carrots 8 oz. water 3 oz. lean hamburger, grilled or broiled 1 Tbsp. ketchup 1 hamburger bun, tomato, lettuce, pickle and onion if desired 8 oz. water 2 slices cheese pizza from a medium pie, baked in pizza oven not in pan 1 large mixed green salad 1 Tbsp. reduced fat salad dressing 8 oz. water 1 cup angel hair pasta with 1/2 Tbsp. olive oil with garlic on pasta and topped with 1 tsp. grated cheese 3 oz. grilled chicken with Italian seasonings 1 large salad with mixed greens 1/2 Tbsp. olive oil and vinegar or 1 Tbsp. salad dressing 1/2 cup cooked green beans 8 oz. water 3 oz. pork chop, lean only, broiled or grilled without added fat 1/2 cup rice with 1 tsp. butter 1/2 cup applesauce 1 large mixed green salad 1/2 Tbsp. olive oil and vinegar (no need to measure vinegar) or 1 Tbsp. reduced fat dressing 8 oz. water 3 oz. white fish such as flounder, baked and brushed with olive oil and favorite seasonings 1 small baked potato 1 Tbsp. sour cream and chives 1 cup broccoli or cauliflower -------- 27 -------- EQUIPMENT WARNING & CAUTION LABELS WARNING LABEL 1 IMPORTANT: See below for placement of the following Warning/Caution Labels on your unit. WARNING LABEL 2 (2 locations) 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 275 LBS. REPLACE THIS LABEL IF DAMAGED, ILLEGIBLE OR REMOVED. CLASS HC. WARNING LABEL 3 (4 locations) CAUTION LABEL 1 (4 locations) WARNING DETACH THIS END OF BAND FROM FRAME BEFORE FOLDING. FAILURE TO DO SO MAY RESULT IN INJURY. WARNING CRUSH HAZARD. Keep hands clear during folding. Failure to do so, could result in crushed fingers. CAUTION Place hand here when folding. Keep hand outside of tubes to prevent pinched fingers. SPECIFICATIONS AND PARTS Ab Lounge® XL Specifications: Product Weight: Approx. 35 lbs. Length: 54" Width: 31-3/4" Height: 45-1/2" Note: Dimensions are based on unit set up for use. Maximum user weight: 275 lbs. X15905-3 head rest frame X15905-4 Focus StrapTM with Iso-GripTM handles X15908-1 handlebar X15907 seat LOCATED ON BOTH SIDES OF FRAME X15902-1 foot rest receiver WARNING LABEL 1 WARNING LABEL 3 X15901-8 locking arm mechanism WARNING LABEL 2 CAUTION LABEL 1 X15906 foot rest assembly X15908-6 adjustment knob X15901-8 locking arm CAUTION LABEL 1 LOCATED ON BOTH SIDES OF FRAME LOCATED ON BOTH SIDES OF FRAME X15901-2 rear frame Also Includes a Workout DVD X15908-8 short band WARNING LABEL 2 X15901-1 front frame X15908-7 long band X15903-1 seat support frame The following parts are located in the Parts Box. Please make sure you have all of the parts before beginning assembly of your equipment. 1 - long band X15908 PARTS BOX: 2 - handlebars with locking knobs 1 - short band 1 - adjustment knob -------- 3 -------- INTRODUCTION Congratulations on your purchase of the Ab Lounge® XL unit. You have taken an important step toward your fitness goals. Whether that means toning your abs, or strengthening and stretching your core abdominal muscles, the Ab Lounge® XL unit can help you get the results you want. Working out on comfortable, efficient equipment that allows you to start and progress at the level that's appropriate for you is a vital element in sticking with a program of regular exercise. With your Ab Lounge® XL unit, you'll use the abdominal muscles in smooth natural motions. You'll be able to adjust the equipment to fit your body and begin your workout right away - just what you need to improve your fitness the healthy, easy way! Just 30 minutes a week ­ three enjoyable 10 minute sessions ­ is all it takes to begin experiencing the toning and stretching benefits of your Ab Lounge® XL unit. With regular use of your equipment, consistent aerobic exercise and a proper diet, you may soon notice some important changes in yourself, such as: · · · · · More endurance and stamina Less body fat and excess weight Improved abdominal muscle tone Increased energy for daily tasks Less stress and a more positive outlook With a minimal time commitment, you'll receive an impressive return on your investment! We're so sure that you will be completely satisfied with your Ab Lounge® XL unit that we encourage you to write or call our Customer Service Specialists at the address or phone number listed below or contact us on our website. As always, you have our personal assurance that we want your complete satisfaction. After all, your success is our success too! Sincerely, Karla Williamson, Customer Service Ab Lounge® XL, Customer Service Department 248 Fitness Quest Plaza, Canton, OH 44750-1001 Call Toll Free: 1-800-321-9236 · Monday ­ Friday, 8:30am to 8:00pm, EST Email: customersupport@fitnessquest.com · www.fitnessquest.com Please do not call the above number for Parts. See Ordering Missing or Defective Parts section below. IMPORTANT: This owner's manual is the authoritative source of information about your Ab Lounge XL unit. Please read it carefully and follow all the instructions. Ordering Missing or Defective Parts When ordering parts, please contact our Parts Department, toll free at 1-800-497-5831 M ...