For maximum effectiveness and safety, please read this Owner's Manual before using your Torso Track 2.

Transcription

1 For maximum effectiveness and safety, please read this Owner's Manual before using your Torso Track 2.

2 TABLE OF CONTENTS Introduction...2 Important Safety Tips...3 Product Specifications...4 Set Up Starting Out...6 Proper Position...7 Exercises For The Torso Track Muscle Strengthening Through Positive & Negative Contractions...9 Reverse Resistance Training...9 Frequently Asked Questions...10 Inspection And Maintenance...11 Exercise Data Chart ATP Direct, LLC. All rights reserved. U.S. Patented #D439,291. Made in Taiwan. No part of this booklet may be reproduced or utilized in any form or by any means electronic, mechanical or otherwise without the express written consent of the copyright holder.

3 INTRODUCTION Dear Customer, Let me begin by congratulating you for choosing Torso Track 2. By purchasing this incredible piece of fitness equipment, you ve made the commitment to get fit by tightening and toning your abdominals as well as your upper body. Torso Track 2 gives you an easy to use workout. This is one fitness routine that easily adapts to just about everyone s busy lifestyle and provides one of the most comprehensive workouts for your abdominals, as well as for your shoulders and back. Torso Track 2 is for anyone to use no matter what your fitness level. The unique design allows you to start at a point that s most comfortable for you and then helps you gradually advance as your muscle strength increases. Whether you re a beginner or a pro, the Torso Track 2 is versatile enough to provide an effective workout. Take a few minutes now to read through this Owner s Manual. You ll learn how easy it is to set up your Torso Track 2, how to care and store the unit, and how to get the most benefit from your workout. Be sure to keep this manual handy for quick reference whenever you need it. Thank you for placing your confidence in us and Torso Track 2. You re on your way to a stronger and healthier you, so get started and stay with it. But most of all, have fun too! As always, you have our personal assurance that we want your complete satisfaction. After all, your success is our success, too! Customer Service IMPORTANT: This owner s manual is the authoritative source of information about your Torso Track 2. Please read it carefully and follow all the instructions. IMPORTANT SAFETY TIPS WARNING YOU AND OTHERS CAN BE SERIOUSLY INJURED OR DEATH MAY RESULT IF WARNINGS ON THE EQUIPMENT AND IN THIS OWNER S MANUAL ARE NOT FOLLOWED. BefORe BegINNINg ThIs OR ANy exercise PROgRAM, CONsuLT A PhysICIAN OR health PROfessIONAL, who can assist you in planning a program appropriate for your age and physical condition. This is especially important if you are over age 35 or have pre-existing health problems. DO NOT OveR-exeRT yourself. Stop exercising immediately and consult your doctor if you experience pain or tightness in your chest, irregular heart beat, shortness of breath, or if you feel faint, nauseous, or dizzy. ThIs PRODuCT Is DesIgNeD for home use ONLy. It is not intended for commercial or institutional use. Use only as instructed. DO NOT stand ON The PRODuCT. ADuLT supervision Is RequIReD whenever A ChILD Is NeAR ThIs exerciser. ChILDReN should NOT PLAy ON OR NeAR exercise equipment. KeeP fingers, LOOse CLOThINg, AND hair AwAy from MOvINg PARTs. INsPeCT your exerciser BefORe each use TO ensure PROPeR OPeRATION. Do not use this equipment unless all moving parts are working properly. CARe should Be TAKeN AT ALL TIMes when getting ON AND Off ThIs OR ANy exercise equipment. Falling on or off the product could result in injury. 2 3

4 PRODUCT SPECIFICATIONS SET UP Carriage cover LENGTH: 47-1/2 WIDTH: 20 HEIGHT: 5 WEIGHT: 12 lbs. MAX. USER WEIGHT: 300 lbs. Handle bars with foam handle covers Tension cords (2) WARNING KEEP HAIR, FINGERS, LOOSE CLOTHING, CHILDREN AND PETS AWAY FROM HINGES AND OTHER MOVING PARTS TO AVOID SERIOUS INJURY. Installing the Handle Bar is easy. Simply follow the instructions below. 1. Pull the product out of the shipping box. Remove all packaging materials. 2. Lay the Torso Track 2 flat on the floor. Make sure you have plenty of space on both ends of the product. 3. Turn the unit over so that it rests on the carriage cover. Remove the thumbwheel screw located in the handlebar tube by turning it counter-clockwise with your thumb and index finger. 4. (a) Place Handle Bar through the tube, aligning the hole on the bar, with the hole on the tube. (b) Insert the screw through the holes and turn clockwise to securely fasten the Handle Bar into place. 3D VIEW Adjustment Buckle 4(a) 4(b) Kneel pad Align holes IMPORTANT: THUMB- WHEEL SCREW MUST FIT THROUGH THE HOLE IN THE HANDLE BAR AND BE SCREWED IN COM- PLETELY SO IT DOES NOT INTERFERE WITH TENSION CORDS. 5. Turn the unit back over so that it sits firmly on the floor, resting on the feet. Slide foam grip(s) onto the Handle Bar as shown. Moistening the bar with a little water will help the foam grip(s) to slide on easier. 4 5

5 6. When you begin to use the Torso Track 2, you will be able to adjust the position of the kneel pad to accommodate your height. Simply adjust the kneel pad position with the adjustment buckle. 7. Your Torso Track 2 is assembled with tension cords already locked in place. In the event that they would be disengaged, slide handle bar carriage down towards kneel pad. Pull up the end cap of the first tension cord and push down in the slot indicated until it slides into place. Repeat this process for the other cord. You will use both tension cords when you begin exercising with Torso Track 2. As you gradually increase your muscle strength, you can decrease the number of cords you ll use to get a harder workout. Tension Cord Adjustment Buckle PROPER POSITION It is vital that when you start exercising with the Torso Track 2, your back is in the correct position. Follow these important steps to ensure the most effective workout. 1. Try to tuck your stomach muscles in toward your back as shown in the photo below. This will reduce the risk of sway back, where your back becomes hyper-extended. Performing exercises on the Torso Track 2 without the proper positioning may cause unnecessary back strain. REMEMBER: always tuck your stomach muscles in toward your back before beginning to exercise to avoid potential injury. Proper back position Improper back position YOU ARE NOW READY TO USE YOUR TORSO TRACK 2. Please read the following sections to learn about the correct body position and most effective way to workout on your Torso Track 2. STARTING OUT Wear athletic shoes and comfortable lightweight clothing when exercising on the Torso Track 2. Do not exercise barefoot. Check your Torso Track 2 before each use to ensure that all the parts are in place and working properly (see page 11 for details on Inspection and Maintenance). Begin using your Torso Track 2 with both tension cords affixed. The cords control the forward motion out and resistance of force back. As you increase your strength, you will be able to reduce the number of cords you use during your workout. As a result, you ll feel soreness in these muscles until they begin to strengthen. In most people this is going to be the abs, but it could also be the chest, shoulders, arms or back. REMEMBER: the more cords you use, the easier it is to perform the exercise. The fewer cords you use, the more difficult it is to perform the exercise. 2. Get onto your Torso Track 2 by kneeling down on the kneel pad and grasping each end of the handle bar. Be sure that your back is positioned properly. 3. Keeping your toes pointed downward in contact with the ground, slowly glide forward on the Torso Track 2. Move the handlebar carriage forward along the track until it is approximately 1 away from the other end of the unit. At this point your body will be fully extended, but your back should remain straight. 4. If you are not fully extended, the kneel pad is positioned too close to the unit. Move the pad back by adjusting the buckle until you can comfortably extend your body along the unit to just before the point of contact on the other end. 5. Hold your body fully extended for 2 counts and slowly return the carriage to its starting position. Repeat each repetition in this way. 6. Perform your movements on the Torso Track 2 in a smooth, controlled manner. Never extend the handlebar carriage using too much force and banging it against the other end of the unit. Avoid rocking on your knees and lifting your feet off the ground. This will help keep your body in a more stable position as you exercise. The most important thing to remember when using your Torso Track 2 is to keep your back positioned as straight as possible. Tucking your abs in toward your back before you begin exercising will help you stay in this position. NeveR exercise to the point that you become so tired that your back is swayed. stop using this unit immediately if you feel unusual stress or pain. 6 7

6 EXERCISES FOR THE TORSO TRACK 2 Your unit has been designed to give you one of the most complete abdominal workouts that you can get from one machine. You can tone your upper torso muscles to be in the best shape ever. You can workout on the Torso Track 2 based on your own personal schedule, whether that means exercising in the morning, evening or splitting your workout between those times. In any case, we recommend the following training sessions so that you can quickly and effectively achieve your desired results. BEGINNING TRAINING INTERMEDIATE ADVANCED SETS REPS DAYS # OF TENSION CORDS days per week days per week increasing to 5 days as muscle strength increases days per week increasing to 5 days as muscle strength increases 1 0 Ultimate Goal! MUSCLE STRENGTHENING THROUGH POSITIVE & NEGATIVE CONTRACTIONS One of the basic principles of strength training is that you must tear down muscle in order to build it back up stronger than it was before. When a muscle contracts during exercise, it lengthens or shortens. This is known as negative or positive contractions. During the return to the starting point, the muscle is still contracting, but it is now shortening. This phase is the positive contraction. It is during the negative phase that it becomes much more effective to break down fiber, while it is stretching and contracting. Most people rush through the negative to focus on countless repetitions of the positive, missing out on the benefits of negative contraction. The Torso Track 2, however, works on the principle of the active negative, by making the first movement of the exercise the negative phase of muscle contraction. That means you begin tearing down muscle fiber right away, and then begin building it back up. The muscles involved in the initial active negative during a Torso Track 2 workout are the upper, middle and lower abs, the latissimus dorsi (lats), deltoids, and the lower trapezious (traps) and triceps. By focusing on the negative contractions when you begin exercising on the Torso Track 2, these muscle groups will respond almost immediately. EXPERT REVERSE RESISTANCE 1 set with each change of tension cords As many as tolerated, just to the point of fatigue 3 days per week increasing to 5 days as muscle strength increases begin with: 0 then: 1 end with: 2 REVERSE RESISTANCE TRAINING The Torso Track 2 is so versatile, it can help you attain higher levels in your exercise program to achieve even greater results. With Torso Track 2, you can perform reverse resistance exercises to further enhance your workout. Reverse resistance training works in the following way. Once you have reached the Advanced level of training as outlined in the chart on page 8, you will be exercising without the help of the tension cords and thus, the greatest amount of resistance. The next step is to work your muscles just to the point of fatigue, and then continue to workout with the aid of both tension cords to reduce the resistance. Here s an example of a workout using reverse resistance training: 1. Perform one set of as many repetitions as you can tolerate for 2 minutes using 0 tension cords. 2. Just before your muscles reach the point of fatigue, adjust the Torso Track 2 by adding 1 tension cord and go for another 2 minute set. 3. Again, just before your muscles reach the point of fatigue, add another tension cord and workout for 2 more minutes. Remember, each time you add a tension cord, you are reducing the amount of resistance and therefore making it easier to workout. You ll continue to build muscle strength. 8 9

7 FREQUENTLY ASKED QUESTIONS ABOUT THE TORSO TRACK 2 Q. How many tension cords should I use during my workout? A. Until you determine your level of fitness, we recommend everyone begin with both tension cords connected. If, the day after you workout, you are not experiencing any muscle soreness, then you may decrease the number of tension cords one at a time for a harder workout as your strength gradually increases. The ultimate goal is to be able to perform your exercises without the assistance of any cords. But, start out easy in the beginning, and then increase the level of your workout as you build your muscle strength. Q. How do the tension cords work? A. By providing a counter-resistance force to your body weight, they make it easier to do the exercise until you become stronger. The more cords you use, the easier it is to perform the exercise. The fewer cords you use, the more difficult it is to perform the exercise. Q. What if my stomach hurts too much once I begin my exercise program. Am I working out too hard? A. There is always a fine line between not working out enough and working out too much when you first begin an exercise program. That s because when you re just getting started, there are certain muscle groups that may be weaker than others. As a result, your muscles will feel sore in the beginning but should not hurt. A good rule of thumb when starting out on the Torso Track 2 is that if you don t feel a soreness in your abdominals, you probably have not done enough repetitions. Once your muscles become stronger, you ll feel less soreness. But remember, never exercise to the point that you re so fatigued, you lose proper position and over-exert yourself. This could lead to potential injury. We want you to get the most out of your Torso Track 2 workout, so begin exercising at a steady pace. INSPECTION & MAINTENANCE INSPECT YOUR TORSO TRACK 2 PRIOR TO EACH USE Before using your Torso Track 2 for your workout session, be sure to make the following inspection: Make certain the equipment is fully opened and sitting on a solid level surface with plenty of clearance on all sides. Check that the tension cords are attached securely into position on the unit. Check that the tension cords are traveling correctly in the pulleys on the underside of the carriage. Make sure the handlebar is properly affixed to the carriage and the thumbwheel screw is tightly fastened. Be sure the kneel pad lies flat and is positioned firmly in place and the buckle is secure (in down position). ROUTINE MAINTENANCE Wipe down your Torso Track 2 after each use with a clean, damp (not wet) cloth. Do not leave towels or workout clothing laying on the equipment. Periodically check the following parts for signs of fraying or other wear: the tension cords, the carriage, the wheels, the carriage cover and the kneel pad. If a part needs replacement, do not use the equipment until it is repaired. STORING YOUR UNIT Store your unit after each use in an area away from children and high traffic areas. You can store your unit in a closet or under a bed

8 EXERCISE DATA CHART (UPDATE ONCE A WEEK) EXERCISE DATA CHART (UPDATE ONCE A WEEK) Use this chart to keep track of your progress over time. Before writing on this, make as many copies as you think you ll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what you ve done, and this data will help you to chart future fitness goals as you progress. sets RePs TIMe NuMBeR Of TeNsION CORDs sets RePs TIMe NuMBeR Of TeNsION CORDs 12 13