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Perfect Fitness perfect situp Owner's Manual

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SITUP
®
Owner's Manual
For maximum effectiveness and safety,
please review this Owner's Manual before
using your Perfect Situp
equipment.
®

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Summary of Contents for Perfect Fitness perfect situp

  • Page 1 SITUP ® Owner’s Manual For maximum effectiveness and safety, please review this Owner’s Manual before using your Perfect Situp equipment. ®...

  • Page 2: Table Of Contents

    ® Cardiovascular Conditioning..........22-25 ©2013 Implus Footcare, LLC. All rights reserved. Perfect Fitness is a registered trademark of Implus Footcare, LLC. Perfect Situp is a trademark of Implus Footcare, LLC. www.PerfectOnline.com 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.

  • Page 3: Important Safety Information

    Important Safety Information WARNING Failure to read and Follow the saFety instructions stated in this owner’s Manual and on the workout chart May result in PossiBle serious injury or death. 1. Fitness training can result in serious 5. Before EACH use, visually inspect the equipment.
  • Page 4 Avoid over training, you should be 16. The Perfect Situp is designed ® able to carry on a conversation while and constructed for PERSONAL exercising.

  • Page 5: Equipment Warning Label

    Equipment Warning Label WARNING Failure to read and follow the safety instructions stated in the owner’s Manual may result in PossiBle serious injury or death. keeP children away. Maximum user weight 300 lbs. replace this label if damaged, illegible or removed. class hc. Go to our website: www. perfectonline.com or call customer service: 1-800-446-7587 for replacement label, manual or questions.

  • Page 6: Introduction

    . Please read it carefully and follow all the instructions. ® Comments or Questions? If you have any comments or questions about your Perfect Fitness product, please email, call or write to our Customer Service Specialists. Our goal is your complete satisfaction.

  • Page 7: Assembly Instructions

    Assembly Instructions LAY OUT THE PARTS of your Perfect Situp as shown below and familiarize yourself with the parts for easier assembly. Back Blade Blades Body neck support Plugs hanging hook Foot supports Foot lower Body straps support STEP 1 STEP 2 Lay the Body Pad down on a flat surface.
  • Page 8 STEP 3 lower Body support Line up holes of Red Foam and Foam hole Lower Body Support. Press in 2 of the Plugs through both parts. Plugs hole Back Blade IMPORTANT: Before assembling the Back Blade, make sure that the Weight Sticker is facing down.
  • Page 9 STEP 6 The Back Blade can be locked into 1 of 3 Locks provided. It is suggested to lock the Back Blade into the 2nd Lock. a. To adjust and move the Back Blade to the 2nd Lock, lift lightly on the 1st Lock. Back 3rd LOCK Blade...
  • Page 10 IMPORTANT: leg Blades Before assembling the Leg Blades, make sure that the Perfect Situp Logo and Weight Sticker are facing down. Failure to do so can damage your unit. weight sticker logo STEP 7 a. Turn the assembly back over to continue assembly.
  • Page 11 STEP 8 a. To adjust and move the Leg Blade to the 2nd Lock, lift lightly on the 1st Lock. b. Slide the Leg Blade into the 2nd Lock. c. Tug outward on the Leg Blade to make sure it is securely in place. d.
  • Page 12 STEP 9 a. Turn the unit face up. Make sure the Holes on the Foam align with the Holes on the Lower Body Support. b. Insert the 4 plugs into the Body Pad and through the Lower Body Support. holes Plugs STEP 10 a.
  • Page 13 Follow the same procedure for the second Foot Support and Foot Strap. Foot strap Foot support strap holder ASSEMBLY IS NOW COMPLETE IMPORTANT: Please read this Owner’s Manual and your Workout Chart before beginning your workout for important instructions on how to use your Perfect Situp ®...

  • Page 14: Parts List & Exploded View

    Parts List & Exploded View ITEM# PART# DESCRIPTION ITEM# PART# DESCRIPTION PPS06X Level 1 Back Blade PPS05X Foot Strap PPS07X Level 1 Leg Blade PPS10X Owner’s Manual w/Meal Plan PPS09X Hanging Hook PPS11X Instructional Chart PPS03X Neck Support PPS16X Level 2 Back Blade - optional PPS02X Lower Body Support PPS17X...

  • Page 15: Care & Storage

    Wipe sweat, dust or other residue off the Neck Support, Body Pad, Foot Supports and Foot Straps with a soft, clean cloth after each use. Before each use, visually inspect the device. Never use the Perfect Situp if it is not working properly.
  • Page 16 PROPER POSITIONING - refer to your workout chart for detailed instructions. Get into the proper position - Lie on your back with your feet in the Foot Straps. Correct Foot Strap Adjust Leg Hips at the bottom Adjust Back Blade adjustment.

  • Page 17: Exercise Guidelines

    Cardio or Muscle Toning/Strength Training Workout Your warm-up should be followed by either a muscle toning and strength training workout with the Perfect Situp or a cardio workout, depending on your workout ® plan for that day. Regardless of which type of workout you are doing, build up as your current fitness level allows and progress at a rate that is comfortable to you.
  • Page 18 When to Exercise The hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day’s worries and tensions. Another popular time to work out is early morning, before the work day begins.

  • Page 19: Warm-Up And Cool Down Stretches

    Warm-up & Cool Down Stretches Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements. 10 to 12 minutes of daily stretching is recommended. This should be done when warming up and cooling down. When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking.
  • Page 20 4. Back Stretch Stand with your legs shoulder length apart and your knees slightly bent. Bend forward from your waist with your arms extending loosely in front of your body. Gently bend from the waist flexing your body as far forward as it will go. Hold for 20 to 30 seconds.

  • Page 21: The Perfect Situp ® System

    We recommend that you do the Perfect Situp Workout 3 times a week, and perform the exercises in the order shown on the chart. Determine your fitness level and follow the appropriate workout on the Workout Chart included with your product.

  • Page 22: The Perfect Situp ® System

    Intermediate – Have been exercising regularly for at least 3 weeks. If you started the Perfect Situp system as a beginner, you can progress to the Intermediate level after 3 weeks. Once you can comfortably complete all of the exercises and suggested repetitions in the Intermediate workout with good technique, you may repeat the exercise routine for a second or third set.

  • Page 23: Cardiovascular Conditioning

    Cardiovascular Conditioning Exercise that challenges the heart is a simple part of an exercise program – almost anyone can walk, run, treadmill, climb steps, or bike. But, creating a progressive, time efficient and results oriented cardio program takes a little planning. A properly designed and consistently performed cardiovascular training program is an essential part of your program if you want to improve your health and lose weight, or maintain a healthy lifestyle.
  • Page 24 Warm-up. To prevent injury and maximize performance, we recommend that each workout period should start with a warm-up. Your warm-up should gently prepare your muscles for the coming exertion. Start by doing 5 to 10 minutes of gentle exercise that gradually increases your heart rate and loosens up your muscles. Your warm-up exercise should be aerobic in nature and only require an easy, unforced range of motion.

  • Page 25: Progressive Cardiovascular Training Program

    Progressive Cardiovascular Training Program The training program that follows is a progressive training program for cardiovascular conditioning. It can be used for any aerobic activity you choose. CONDITIONING BASE how often how long how hard how hard week rPe descriptive rating (times per week) (minutes) (% heart rate)
  • Page 26 Top Aerobic Exercise No one cardiovascular activity is better than another! Manipulating how hard (intensity), how often (duration), and how long (frequency) you participate in a particular aerobic activity determines its effectiveness or lack thereof. And of course, you have to like what you’re doing. Choose the type of aerobic activity that is right for you by identifying one or more types of cardio exercise that you can see yourself sticking to, and enjoying, for the rest of your life.
  • Page 27 Visit www.perfectonline.com to learn more. Perfect Fitness is a registered trademark of Implus Footcare, LLC. Implus Footcare, LLC. warrants this product to be free from defects in materials and workmanship when used according to the manufacturer’s instructions.

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