INSTRUCTION GUIDE. Developed by:

Transcription

1 INSTRUCTION GUIDE Developed by:

2 Table of Contents Pages AeroTrainer Introduction...3 Safety and Warning Instructions Inflating and Deflating the AeroTrainer...6 Using the AeroTrainer...7 Exercising on the AeroTrainer Planks and Crunch...9 Additional Exercises Get Off The Floor. Get On The AeroTrainer. 2

3 AeroTrainer Introduction Welcome and congratulations on taking a positive step to improving your fitness level and health. Team GOLO worked with the AeroTrainer inventors and designers to create a time effective, total fitness solution that can be used in the comfort of your own home to provide a superior and safe workout experience for all ages, fitness levels and family members. The AeroTrainer is a unique, ergonomically contoured, 2-sided and inflatable exercise platform. It allows users to perform several exercises safely, off the ground and - resulting from its controlled instability, generates high levels of muscle activation. The internal ribbing distributes air evenly throughout the AeroTrainer to keep its form and provide comfort whilst exercising. With this structure, it can support over 500 pounds. Unlike a round rubber stability ball that is too unstable and can burst, the AeroTrainer, in the unlikely event of a puncture, would result in a slow and safe deflation. With the AeroTrainer s spherical base, concave seat and convex back, a user can now exercise several muscles simultaneously, in a fluid and ergonomically safe and effective way. Getting Started The AeroTrainer can be used for core strengthening, stomach flattening, back pain relief, stretching, leg strengthening, Yoga and Pilates training, aerobic workouts, stress reduction and relaxation. This Instruction Guide combined with the AeroTrainer Exercise Poster has been created to help and guide you in finding the right exercises to reach your goals. Please read this Instruction Guide thoroughly and observe all warnings and recommendations on pages 4 and 5. Customer Service If you have any questions about the use of the AeroTrainer, please contact us below. AeroTrainer Customer Service support@aerotrainer.com AeroTrainer is a trademark of GOLO. Several granted patents and pending patent applications. 3

4 Medical Warning Before beginning any exercise program, consult your physician. He or she can help evaluate your present fitness level and help you determine the exercise program that is most appropriate for your age and condition. Exercise is not performed without some risk to the musculoskeletal system (sprains, strains, fractures, etc.) and the cardiovascular and respiratory systems including, but not limited to, dizziness, fainting, abnormal heartbeat, discomfort in breathing, abnormal blood pressure response, etc. and in rare instances, heart attack, stroke or death. GOLO, LLC, it s agents, employees and/or representatives are not responsible and/or liable for any Safety and Warning Instructions injuries and/or illness sustained as a result of utilizing the AeroTrainer and/or by following our exercises referenced herein or in any other instructional materials. If you experience any pain or tightness in your chest, irregular heartbeats, shortness of breath, faintness, sharp pain or other unusual discomfort while exercising, stop and consult a physician before continuing. As with all exercise equipment, you must follow the directions as provided in this guide. To prevent personal injury and/or damage to the AeroTrainer, use it and/or its accessories only as depicted in this guide or in the exercise poster. Exercise Safety 1. Exercise should be pain free! If you feel any abnormal symptoms or pain, stop your workout immediately and consult your physician. 2. Before attempting any exercise, review the exercise instructions in this guide and on our poster. 3. Do no exert yourself or work to exhaustion. Exercise within your capabilities. 4. Drink adequate fluids before, during and after exercise. 5. Breathe regularly while exercising. Do not hold your breath during strength training or exercising. 6. Use your first few workouts to familiarize yourself with the AeroTrainer and to determine the appropriate exercises. Repairs/Maintenance The AeroTrainer comes with self-adhesive patches to repair puncture holes. To repair, follow these steps: 1. Completely deflate the AeroTrainer. 2. Clean and dry punctured area, if necessary, cut patch to fit area. 3. Remove patch paper and place patch over puncture and smooth onto surface. 4. Leave for minutes to set. 7. Choose an exercise program suitable to match your present physical condition. 8. Exercise equipment should be stored in a safe manner and out of the reach of small children and pets. 9. Close adult supervision is necessary when used by a or near children. 10. The AeroTrainer should be set up and operated on solid and level services. 11. The AeroTrainer should be checked for wear and tear before each use. 12. Care should be taken when getting on and off any exercise equipment. To ensure superior long-lasting performance, it is recommended that you wipe all perspiration from the AeroTrainer after use with a disposable cloth or towel. To clean, use a gentle soap. Do not use harsh detergents or cleaning agents that may damage the AeroTrainer or leave chemical residue its surface. 4

5 Electric Pump Safety To reduce the risk of burns, fire, electric shock, or injury: ONLY use this air pump indoors. The rated voltage for this air pump is 120V. DO NOT: Leave the air pump on for more than 10 minutes at a time; doing so may cause the pump to overheat. Attempt to alter the air pump in any way as this will void your warranty. Use the air pump for any other application other than to Inflate/deflate the AeroTrainer. Operate or place the pump on or near hot surfaces such as ovens, heaters, or active fires Operate the air pump in wet environments or immerse the pump in any liquid. Cover any of the ventilation openings with items such as newspapers, table-cloths, curtains, etc. Place hands, fingers, or foreign objects into the inflation or deflation ports at any time. Look directly into the inflation port with your eyes while the pump is operating. Use the air pump with solid state speed controls. Attempt to repair or replace the power cord. Route the cord underneath carpets, rugs, furniture or appliances. The AeroTrainer Warranty Manufacturer warrants that The AeroTrainer, an inflatable exercise device ( Product ), is free of manufacturing defects in workmanship and materials, and will repair or replace the Product for one (1) year if it is defective. The Warranty is valid only in accordance with the following conditions: 1. This warranty applies to the Product only while the Product remains in the possession of the original purchaser and proof of purchase is demonstrated. 2. This warranty requires the purchaser to repair any punctures using the repair kit provided with the Product. 3. The warranty applies to residential use of the Product (unless specifically stated by manufacturer for institutional use) and is void when used in a nonresidential environment. 4. This warranty excludes normal wear, misuse, abuse, alteration, improper service, or non-product modifications. 5 Keep this air pump out of reach from children. Close supervision is necessary when this product is used by or near children, or those with disabilities. Always unplug the air pump when putting on or taking off parts. Turn off the air pump when it is not being used. Arrange the cord away from high-traffic areas and where it will not be tripped over. CAUTION: To reduce the risk of electric shock or damage to the product: ONLY store this product indoors. To disconnect the air pump, set the power switch to the OFF position, then unplug the power cord. This air pump and its adapters are not designed to work with needle valves (i.e. basketballs or footballs) nor stem valves (i.e. presta or schrader valves) found on bicycles. DO NOT attempt to use the air pump with these air valves. Note for the Plug: This appliance has a polarized plug (one blade is wider than the other). To reduce the risk of electrical shock, this plug is intended to fit in a polarized outlet only one way. If the plug does not fully fit inside the outlet, reverse the plug. If it still does not fit, contact a qualified electrician. Do not attempt to alter this safety feature. 5. This warranty does not cover the shipping costs to replace the Product and a defective Product must be returned by the purchaser. 6. THIS WARRANTY IS IN LIEU OF ALL WARRANTIES, EXPRESSED OR IMPLIED, AND/OR ALL OTHER OBLIGATIONS OR LIABILITIES ON THE PART OF MANUFACTURER, AND WE NEITHER ASSUME NOR AUTHORIZE ANY PERSON TO ASSUME FOR US ANY OTHER OBLIGATION OR LIABILITY IN CONNECTION WITH THE SALE OF THE PRODUCT. UNDER NO CIRCUMSTANCES SHALL MANUFACTURER BE LIABLE BY VIRTUE OF THIS WARRANTY, OR OTHERWISE, FOR DAMAGE TO ANY PERSON OR PROPERTY WHATSOEVER FOR ANY SPECIAL, INDIRECT, INCIDENTAL, SECONDARY OR CONSEQUENTIAL DAMAGE OF ANY NATURE WHATSOEVER ARISING OUT OF THE USE OR INABILITY TO USE THE PRODUCT. If you have any questions about the use of The AeroTrainer, please call our Customer Service Department.

6 Inflating the AeroTrainer The AeroTrainer has one valve for both inflation and deflation. To inflate, first plug the electric pump into your closest wall outlet. Remove the large black valve cap on the side of the AeroTrainer and switch the electric pump on, then connect it to the valve. DO NOT WALK AWAY FROM THE AEROTRAINER DURING INFLATION - the process will only take about 30 seconds. Once inflated, remove the electric pump from the valve and switch it off. It is recommended to fully inflate the AeroTrainer for optimum exercise pressure, stability and product durability. The AeroTrainer has internal ribbing that evenly distributes air throughout the unit to keep its stability. When the AeroTrainer is firm to touch and all wrinkles are gone, it is correctly inflated. It is not recommended to over inflate or under inflate the AeroTrainer. For manual pump use: Attach the blue nozzle to the Inflate valve on the pump and then attach the other blue end to the AeroTrainer. Use your foot to pump up the AeroTrainer. This should take about 2-3 minutes. Deflating the AeroTrainer Deflating the AeroTrainer is quick and easy. Remove the large black valve cap on the side of the Aero- Trainer. Place a finger inside the valve and push on the red flap until it opens fully, allowing air to release naturally, or you can apply gentle pressure to the AeroTrainer to accelerate deflation. 6

7 Important Using the AeroTrainer Always be careful when getting on and off the AeroTrainer. Unlike a chair, the AeroTrainer will move slightly when you ease onto it - this is normal. Use the handles on the sides of the AeroTrainer for additional help in getting on and off the AeroTrainer and when performing exercises where the handles may assist. Getting on the AeroTrainer Whether you are sitting on the concave seated area or sitting or lying on the convex upside down AeroTrainer, use your hands and feet to gain stability and balance. Getting off the AeroTrainer From the seated position, lean forward and step up and away from the AeroTrainer. If you have any difficulty place the AeroTrainer next to a sofa or bed and use these to help you get on or off. To prevent puncturing of the AeroTrainer, never use it on a rough service, such as cement or gravel, or where there are any sharp objects on the ground. Never wear belts or clothing with sharp objects that may puncture the AeroTrainer. After the first few uses the AeroTrainer will stretch a little and may require pumping in a bit more air. Periodically inflate the AeroTrainer as needed. Exercising on the AeroTrainer With any exercise program or device you should start slowly and build up as you get comfortable using the AeroTrainer and your fitness level improves. Please review important warnings and exercise recommendations on pages 4 and 5. Strengthening the Core The core includes the front abdominals (Rectus abdominis), side abdominals (external and internal obliques), back trunk muscles and the Transverse muscles that pull and compress the entire core and help flatten the waist. If you suffer from back pain it is important to strengthen the core and create a good balance between the core abdominal muscles and the core back muscles. The core abdominal muscles are often stronger than the core back muscles. By improving the strength of both your abdominal and back muscles, you can relieve an imbalance in the core to help prevent back pain and reduce stress. Effective exercises for strengthening the core and helping with back pain are planks and key abdominal exercises like the super rock and crunch. See page 9 and the AeroTrainer exercise poster. 7

8 Flattening the Stomach The AeroTrainer is an effective aid to help reduce a protruding stomach. When exercising with the AeroTrainer, abdominal pressure is increased, thereby strengthening the internal core muscles and pulling the abdomen in (see Strengthening the Core on page 7). Eating a healthy balanced diet high in fiber will also help improve digestion and metabolic efficiency which are key to overall health. Limit your sugar intake and avoid processed foods and beverages. Also, try to avoid grazing and eating between meals. Eat a balanced breakfast, lunch and dinner (see Weight Loss below). Back Pain The AeroTrainer provides you with a versatile platform to complete exercises that will help strengthen your back muscles and allow you to prevent or overcome the setback of back pain. Research shows that the best way to beat many types of back pain is to exercise! The back and abdominal muscles act as an internal corset supporting the vertebrae, discs, facet joints, and ligaments. Following the exercises on the AeroTrainer poster will help strengthen your core muscles including the abdominals, obliques, back and internal core muscles. Try the Perfect Back program located on the AeroTrainer poster to get started on your way to a healthier back. Stretching Stretching is important for increasing flexibility, reducing back pain, healing, reducing stiffness and inflammation, and to relieve stress. It is recommended to warm up and stretch before working out. (See the Warm-up and stretching exercises on the AeroTrainer poster) Time Any form of exercise whether it is only for 10 minutes or 15 minutes, is better than none. Try to set aside 15 minutes to 30 minutes a day, or every other day, to exercise. The AeroTrainer is portable and can be used in any room or while watching TV. Weight Loss Exercise burns more calories which will aid in weight loss and help improve your health by lowering health risk factors. Eating healthy balanced meals, eliminating processed foods and diet products, or foods high in sugar, will help provide energy and a healthy, manageable and sustainable caloric deficit to lose weight. Try following the GOLO Metabolic Plan for the best results. Cardiovascular Health While the AeroTrainer focuses on toning and strength training exercises, it can be used effectively for a cardiovascular routine or even for a high intensity workout by completing a series of exercises with minimal rest time between each exercise and rotating between core, legs and total body can significantly improve your cardiocascular health. Here is a great sample workout: Wave Super Squat - Superman Mountain Climbers - Swimmer (repeat circuit) 8

9 Planks The plank is a great warm up exercise and allows you to engage your upper body, core and legs all at once to build a strong center of gravity. The best part of the plank is that you can modify it for any skill level. You can start with the AeroTrainer against the wall and then progress to the horizontal floor position. Add side planks and mountain climbers for increased intensity on either the floor or wall position per pictures below. Just doing 5 minutes of planks a day will deliver great results. Shoulders Upper Back Lower Back Glutes Calves Abs Thighs The Perfect Crunch One of the many advantages of the AeroTrainer is that abdominal crunches can be made much more effective by combining it with a full pre-stretch of the abdominal muscles. By pre-stretching, the abdominal muscles are exercised through their full range of motion, thereby making the exercise much more intense and effective. Start with the easy crunch and then gradually sit higher up on the AeroTrainer. Arch your back further to create a greater pre-stretch. Then, gently raise your upper body forward while keeping your abdominals engaged. Easy Crunch Hard Crunch Abominal Pre-stretch 15º Angle 9

10 Additional Exercises for Core In addition to the exercises shown on the AeroTrainer Poster, there are additional exercises as shown below. Please be aware that some of these exercises are advanced. Warm up before starting any workout. Also, build up your fitness level before attempting any of the advanced exercises. 15. Rock and Twist 16. Side Crunch 17. Oblique Twist Leaning back into the seated position, crunch forward engaging your core and twist. Hold the position for 1 second and then repeat alternating sides. Choose a side and lean your hip and forearm against the lower end of the AeroTrainer. Your feet will begin on top of each other and your free arm will be raised up. With an activated core, bring your knee and elbow towards each other working the obliques. Hold the position for 1 second and then repeat alternating sides. Sit on the AeroTrainer in a straddle position, feet will be about shoulder width apart. Sit up straight, place your hands behind your head, suck your lower belly up and in. Begin to alternate reaching your elbows back and forth towards the same side hip working the core and obliques without letting the chest cave in. 18. Scissors 19. Side Lifts 20. Saw Lay slightly back on the lower side of the AeroTrainer with your legs running almost parallel to the floor and core engaged. Scissor your legs back and forth so that one crosses under the other alternating feet. Lean your hip and forearm against the lower end of the AeroTrainer. Your feet will begin on top of each other and your free arm should be raised straight over your head. Simultaneously, lift your top leg straight up while reaching your free arm down towards your leg, working the core and obliques. 10 Sit down with a straight spine on the side of the AeroTrainer. Feet will be straight and about shoulders width distance apart. Stretch your arms straight out to the side, activate your lower abdomen by sucking your belly button towards your spine and alternate reaching your right hand to the left foot and then back to center and then left hand to right foot and back to center.

11 Additional Exercises for Legs, Back and More 21. Inner Thigh Raise 22. Outer Thigh Raise 23. Donkey Kick Sit down on the AeroTrainer and straighten one leg while keeping the other bent. Lift the straight leg up and down. When raising the straight leg, hold in the highest position for 1 second and lower. Alternate each leg. 24. Warrior Stretch Lean your hips and forearms against the lower end of the AeroTrainer. Lifting from your core and outer thighs, raise your top leg toward the ceiling. Alternate each side. 25. Outer Thigh Stretch Lie face down over top of the AeroTrainer. Plant your hands down in front of you. Both legs will begin straight, you will then bend one leg to about a 90-degree angle. Activate your foot, lift your thigh and press your heel towards the ceiling. Pulse this action while squeezing your glutes. Alternate each side. 26. Shoulder Stretch Stand up straddling the AeroTrainer with the heel of your front foot resting against the AeroTrainer and your back leg resting against the side. While keeping up straight lower your body to be on top of the AeroTrainer. Activate the back leg to feel the stretch in your hip flexors. Hold this stretch for 10 seconds and alternate. Sitting on the side of the AeroTrainer cross one leg over the other while pulling the leg towards the chest. Twist the upper body towards the knee looking over your shoulder. Breathe and feel the stretch in your lifted leg s hip. Hold for 5 seconds and alternate each side. Stand in front of the AeroTrainer leaned up against a wall. Place your elbows on the AeroTrainer and bend down stretching your shoulders. Take a small step back to insure keeping your back straight and aligned with your hip and shoulders during the stretch. Hold for 10 seconds and repeat if necessary. Go to to see more exercises, programs and health tips to enhance your fitness and keep it fun! 11

12 GOLO (4656) (2/20) 2020 GOLO, LLC, Newark, Delaware All rights reserved. This book and its contents are the property of GOLO, LLC. This book is intended for the exclusive use of GOLO members only. No part of this book may be excised, adapted, reproduced or transmitted in any manner or by any means whatsoever nor may any portion or the whole of this book be given or lent to any individual, association, organization, business entity or corporation without the express written permission of the copyright holder.