Professional Documents
Culture Documents
Table of Contents
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Assembly Instructions
Benefits of Exercise
Getting Started
Troubleshooting
Main Unit
Rear Cover
Accessories
(A) LTT Main Unit
B G C
D E F
(B) Plastic Ends x 2 (C) Pan Head screw x 2 (D) Rubber Feet x 2 (E) Computer (F) Computer Battery (G) Assembly Tool (H) Literature Pack & Video
Assembly Instructions
We have designed the Lateral Thigh Trainer to be easy to assemble and use.
IMPORTANT: Remove all parts from packing and inspect for damage. Refer to page 3 for location of parts. Step 1: Remove the four shipping plugs from the left and right ends of the Front and Rear Stabilizers. Discard these plugs.
Step 2: Insert the two Large Rubber Feet into each of the Rear Stabilizer Ends. Align the key on the foot with the slot in the tube. Ensure that the screw holes are aligned, then fit and tighten one screw in the side of each foot.
Step 3: Push the two Small Rubber Feet over the left and right ends of the Front Stabilizer bar. Note: If you have purchased the Upper-Body Power Cords with your unit, please disregard this step and refer to the instructions provided with your cords.
Step 4: Insert the battery into the back of the Computer. Press the Computer into the open hole in the Right Foot Pedal.
Benefits of Exercise
A regular exercise program can help improve the quality of your life, help give you more energy and help combat the effects of aging. Research has shown that 30 minutes of cardiovascular exercise done at the same time, or even in 3 segments of 10 minutes each combined with a weighted workout 3 to 4 times per week can help deliver the following health benefits: The benefits of regular participation in a well balanced fitness program include: Weight Loss Improved Body Shape and Definition Increased Muscle Mass, Strength, Endurance, Power, and Definition Enhanced Flexibility Increased Metabolism Injury Protection Improved Self Esteem Improved Aerobic Fitness Improved Coordination and Agility
Heart Rate
Improved fitness, weight loss and a host of other important health benefits can occur when you exercise at a intensity level which places your heart rate in its target heart zone. Before starting, you must be in good physical condition and if you are over age 35 get approval from your health care provider before starting an exercise program. During your workout it is important to exercise in your target heart rate training zone. One of the best ways to know if youre exercising in your training zone is to monitor your heart rate during the workout. To do this, locate your age on the chart located at the bottom of this page. This chart shows a lower target heart rate in number beats per minute or beats every 10 seconds. If you are beginning an exercise program, start exercising at this lower heart rate level. The chart on page 6 shows an upper target heart rate level for those individuals who are in excellent physical condition and have exercised previously. Target heart rates based on your age are to be used as a general guide only. If your fitness level is lower than average for your age, then you may want to work slightly below your target heart rate. If you feel tired, reduce your heart rate and exercise at a lower rate. Overall, the target heart chart is a guide, not a set of rules, so remember to listen to your body at all times.
Pulse Count
The pulse count (on your wrist or carotid artery in the neck, taken with two index fingers) is done for ten seconds, taken a few seconds after you stop exercising. This is for two reasons: first, 10 seconds is long enough for accuracy. Second, the pulse count is to approximate your BPM rate at the time you are exercising. Since heart rate slows as you recover, a longer count wont be as accurate.
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Getting Started
IMPORTANT: Place the unit on a flat stable surface. We recommend using a square piece of carpet or rubber underneath your Lateral Thigh Trainer. This is to protect your floor from any damage due to prolonged use of the Lateral Thigh Trainer.
Step 1: Stand on the floor at the rear of your trainer. Put your left foot fully on the tread section of the Left Foot Pedal and push it down until it stops.
Step 2: Place your right foot fully on the tread section of the Right Foot Pedal.
Step 3: Start exercising at a slow tempo with smooth easy steps so that you can become familiar with the Lateral thigh trainers unique stepping movement. To adjust pedal resistance, dismount from the unit, unscrew the knob and move it to a new position then retighten. Note: Smooth rhythmic stepping is the goal so try not to hit the stops under each foot pedal.
LCD
Mode Button
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2. Back Stretch
Place your feet shoulder-width apart. Bend upper-body forward from the hips and place hands on thighs for support. Round your lower back into a arch position and hold for 20 to 30 seconds. Then, straighten your back and repeat.
STRETCHING
3. Hamstring Stretch
Stand with feet close to one another with toes pointing in the same direction. Extend left foot forward and place heel on floor. Bend upper body forward and place hands on thighs for support. Hold for 20 to 30 seconds and repeat with opposite leg.
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STRETCHING
STRETCHING
STRETCHING
6. Shoulder Stretch
Stand with both feet together. Reach your right arm across your body. Grasp this arm with your left hand and pull it even further across your body as far as comfortable. Hold for 20 to 30 seconds and release. Repeat with opposite arm.
STRETCHING
7. Buttocks, Hips & Oblique Stretch
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STRETCHING
Sit on the floor. Bend one leg over opposite leg. While keeping your body in an upright position, press your hands against your outer thigh to bring your leg closer to your body. Hold stretch for 20 to 30 seconds and release. Repeat with opposite leg.
8. T ricep Stretch
Extend both arms above your head. Bend right arm at the elbow and lower right hand towards back of neck. Grasp the right elbow with left hand and pull right arm back as far as you comfortably can. Hold for 20 to 30 seconds, then repeat on the opposite side.
STRETCHING
STRETCHING
STRETCHING
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STRETCHING
Workout Frequency
We recommend that you start exercising on the Lateral Thigh Trainer at least every other day. Beginners may want to start with a 5-minute program and advance to 15 minutes then 30 minutes done at the same time or broken into three 10 minute sessions. If your fitness level is sufficiently high, you may choose to workout every day, but remember to always listen to your body.
Speed Control/Resistance
The best way to determine your proper resistance setting depends on your fitness goals. If your using the Lateral Thigh Trainer for the first time or desire acardiovascular, fat-burning and strength endurance workout than we recommend that you place the Speed control Knob in the FAST position. This allows you to step at a fast, easy and steady pace with light pedal resistance. The stronger your muscles become the more resistance you may need to strengthen your legs and improve your cardiovascular system. To do this, simply slide the knob towards the SLOW position. Do not slide the knob more than one half an inch at a time per workout until you reach your desired resistance. If you chose to receive a more intense muscle strengthening workout for your lower body place the resistance knob more towards the SLOW position. IMPORTANT: Make sure your muscles are strong enough to handle the intense pressing against the pedals prior to moving the Resistance Knob towards the advanced SLOW position.
T raining Exercises
IMPORTANT: Some of the following exercises shown require the Lateral Thigh Trainer Upper Body Power Cords accessory. If you did not order the Power Cords accessory with your unit they can be purchased separately. See Insert included with this package to order the Power Cords accessory. All Power Cords exercises can also be performed with small hand weights.
WARNING:
If you feel faint, lightheaded or dizzy stop exercising immediately
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TRAINING
OVERHEAD PRESS
TRAINING
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BICEP CURLS
TRAINING
TRAINING
Strengthens and defines the back of the arms while toning your buttocks, hips and thighs.
While stepping, place both arms with your elbows bent, next to your sides. Every time you press your right or left foot down against the pedal, bend only at the elbow and extend the lower part of your arms backwards until your arms are almost extended, without locking out your elbows. Then, as you press with the opposite foot, return your arms back to their starting position and repeat.
TRAINING
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Rev-up your cardiovascular workout while you train your legs and shoulders at the same time.
While stepping, place both arms at your side with your elbows slightly bent. Next, each time you press your right or left foot down against the pedal, slowly raise both arms so they are level with your shoulders. Then, as you press your opposite foot against the pedal, slowly lower your arms back to their starting position and repeat.
Cool Down
After exercise or strenuous physical activity, it is important to decrease your body temperature gradually till your normal body temperature is reached. It is just as important to include stretching moves during the cool down process to reduce soreness in your muscles the following day. Always drink plenty of water, and try some deep breathing and relaxation techniques to end your work out in a positive frame of mind and a sense of fulfillment.
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Link Bar
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QTY
x x x x x x x x x x x x x x x x x x x 1 1 4 1 1 2 1 1 1 1 1 1 1 1 3 2 1 3 2
NO.
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PART DESCRIPTION
FOOT PLUG CAP LEFT FOOT PEDAL RIGHT FOOT PEDAL REAR COVER SPEED CONTROL LEVER MONITOR 60mm PVC CAP M8 x 20mm PAN HEAD BOLT M6 x 15mm SOCKET HEAD BOLT M8 x 20mm SOCKET HEAD BOLT FOOT PEDAL PLUG 30mm WAVE WASHER M4 x 15mm PAN HEAD SCREW SHAFT STOP PLATE M6 SPRING WASHER CHAIN KEEPER STOPPER M8 SPRING WASHER
QTY
x x x x x x x x x x x x x x x x x x 2 1 1 1 1 1 2 1 4 1 4 1 10 1 4 1 2 2
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Trouble Shooting
Problem
The Foot pedals appear to be struck in place or are difficult to move.
Solution
This temporary lock up problem is usually a result of the unit being used continuously for an extended period of time. The stepping resistance produces heat which causes the internal disc to become sluggish. To unlock the pedals, place the resistance lever in the FAST position. While holding onto a doorframe or chair to secure your balance, use one foot to tap hard on higher pedal to unlock the internal resistance disc. The resistance system of the Lateral Thigh Trainer can be slightly adjusted from its original factory settings. To do this, gently turn your unit and lay it on its back. See the resistance bolt (Part#27) found on the bottom of the unit (refer to the parts identification drawing and place the resistance lever in the Fast position and loosen this bolt one full turn counter-clockwise. Turn your unit over and move the resistance lever from the fast to the slow and back again to the fast position. Then grasp the pedals and gently move them from side to side. The units resistance has now been set to a lower level.
I cannot remove the red shipping plugs from the stabilizer tubes.
Insert a Philip screwdriver or similar screwdriver (longer is better) into the hole in the red plug and pry the plug out. It is okay to destroy the plug, since it is only used to protect the stabilizer bars from damage during shipping. Make sure all screws and bolts are securely fastened. Also, a small amount of lubricant such as WD-40 can be added to reduce friction and noise. Areas to lubricate are the bushings (Part #3) as well as the sprocket area (Part #10). CAUTION: Always wipe off excess lubricant so as not to damage or stain carpets and floor coverings. Never spray lubricant on your Lateral Thigh Trainer directly after use when resistance mechanism could be hot.
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