Trojan Ladies Aerobic Pump Set Manuals

12234 How you begin your exercise program depends on your physical condition. If you have been inactive or are severely overweight, you must start slowly and increase your time on the equipment; a few minutes per workout. Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic f tness and strength will improve over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your own pace. Ultimately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic f tness, the harder you will have to work to stay in your target zone. Please remember these essentials: • Have your doctor review your training and diet programs to advise you of a workout routine you should adopt. • Begin your training program slowly with realistic goals that have been set by you and your doctor. • Monitor your pulse frequently. Establish your target heart rate based on your age and condition. MUSCLE CHART 15 KG LADIES AEROBIC PUMP SET The exercise routine that is performed with the Ladies Aerobic Pump Set will develop the whole body. These muscle groups are highlighted on the muscle chart below. STEP 1 • Twist the two pieces of the bar into each other. Ensure that the two pieces are securely tightened together so that there is no play in the bar. STEP 2 • Slide the desired weight on to each end of the bar and secure in place with the safety clip. CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT. KEEP THIS MANUAL FOR FUTURE REFERENCE. Visit facebook.com/trojanhealth www.trojanhealth.co.za 15 KG LADIES AEROBIC PUMP SET USER MANUAL FITNESS TIPS & TECHNIQUES It is the sole responsibility of the purchaser of Trojan products to read the owner’s manual, warning labels and instruct all individuals, on proper usage of the equipment. Understanding each and every warning to the fullest is important. If any of these instructions or warnings are unclear, please contact our Trojan Call Centre on 0861 TROJAN (0861 876526), within the Republic of South Africa. International Consumers can contact us on: +27 10 206 4405 The equipment is only intended for HOME USE and is NOT INTENDED FOR COMMERCIAL, INSTITUTIONAL AND/OR STUDIO FACILITIES USE. Contact Trojan with any questions regarding this classif cation. It is recommended that all users of Trojan be informed of the following information prior to use. HEALTH WARNING • Before starting any exercise or conditioning program you should consult with your personal physician to see if you require a complete physical exam. This is especially important if you are inactive, pregnant or suffer from any illness. • If at any time during exercise you feel faint, dizzy or experience pain, stop exercising immediately and consult your physician. • To avoid muscular pain and strain, begin each workout by stretching and warming up and end each session by cooling down and stretching. PROPER USAGE • Do not use the equipment in any way other than as designed or intended by the manufacturer. It is imperative that Trojan equipment is used properly to avoid injury. • Injuries may result from exercising improperly or excessively. • Your TROJAN equipment should only be used by one person at a time. • Ensure the equipment is set up on a suitable f at surface with suff cient space to safely perform the exercise program. INSPECTION • Before use, examine equipment and accessories for damage or wear. • Do not use or permit use of any equipment that is damaged or worn. OPERATING WARNINGS • It is the purchaser’s responsibility to instruct all users with the proper operating procedures of all TROJAN equipment. • Parents must provide supervision if the equipment is used in the presence of children. SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCE If any of these instructions or warnings are unclear please contact Trojan Customer Services on 0861 TROJAN (0861 876526) within the Republic of South Africa or visit www.trojanhealth.co.za. CONDITIONING GUIDELINES ASSEMBLY OF PUMP SET Trapezius Posterior Tricep Latissimus Dorsi Gluteals Hamstrings Gastrocnemius Trapezius Anterior Pectoralis Major Serratus Anterior Biceps Abdominal Sartorius Quadriceps Tibialis Trojan and the Heart and Stroke Foundation have joined forces to KEEP SOUTH AFRICA MOVING. The Heart and Stroke Foundation South Africa encourages all South Africans to make heart-healthy choices that include daily physical activity, exercise and a balanced diet. Use Trojan, SA’s No. 1 selling Home Fitness brand to give you the ability to boost your f tness level and lower your risk of cardiovascular disease. Visit www.trojanhealth.co.za for equipment choices and exercise programs, and www.heartfoundation.co.za for information on how to adopt a healthy lifestyle. IMPORTANT SAFETY INSTRUCTIONS