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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 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 Lounge™ XL System .....................................................13 Ab Lounge™ XL Workout ..............................................13-14 Care & Storage...................................................................14 Getting Started on Your Ab Lounge® XL Equipment .........15 Ab Lounge® XL Exercises.............................................16-18 Ab Lounge™ 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 Lounge™ XL System, Ab Lounge™ XL Workout, Focus Strap™ and Iso-Grip™ 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 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...