PILATES REFORMER GYM MACHINE FSPLTSPWRGM
WARM-UP & COOL DOWN STRETCHES When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember that all stretches must be done for both sides of your body. 1. Quadriceps Stretch Stand close to a wall, chair or other solid object. Use one hand to assist your balance.
. Back Stretch Stand with your legs shoulder width 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. Straighten up and repeat. 5. Standing Hamstrings Stretch Stand with your legs hip-width apart. Extend one leg out in front of you and keep that foot flat against the ground.
PILATES REFORMER GYM SYSTEM The Fortis Pilates Reformer Gym Machine is more than just a piece of exercise equipment; it is an 8-week total body exercise and nutrition system. It is a “fitness for life” plan that goes hand in hand with an overall healthy lifestyle. This includes regular check-ups, healthy eating habits and exercise for the rest of your life. Today, all fitness research recommends both cardiovascular exercise and strength conditioning to achieve balanced fitness.
PILATES REFORMER WORKOUT Important Exercise and Safety Tips 1. Once your equipment is set up, make sure it is on a solid, level surface with a minimum of 3 feet of clear once space on all sides of the equipment. 2. Review this Training Guide and the Quick Start Guide completely before you begin your exercise program. Remember to follow the instructions exactly they have been developed with your health and safety in mind. 3. Perform the exercises at a slow and controlled speed.
Developing Your Fortis Pilates Reformer Gym Machine Workout The choices you make about the frequency (how often), the duration (how long) and intensity (how hard) at which you workout will directly influence your results. Before beginning any workouts on the Fortis Pilates Reformer Gym Machine exerciser, you should first determine your current fitness level. The following are guidelines that you can use to determine your fitness level, but remember these are just guidelines.
PILATES REFORMER WORKOUT CHART 8 Week Workout Progression Chart Use this chart to help you progress your 8 week workout progression in a safe and effective manner. We recommend that your workout routine include all of the exercises shown in this manual and that the exercises be performed in the order listed in this manual. If you miss a few days of workouts, go back to the level that you were working at previous to the missed time. Proper progression will help you achieve better results.
PILATES REFORMER EXERCISES The Fortis Pilates Reformer Gym Machine Workout was designed to strengthen and tone your entire body with a special focus on the “core,” your abs, lower back and hips. The added resistance allows you to further firm and define your thighs, buttocks, legs, shoulders and arms. With each exercise, there are suggestions for the Glide board and Tension Cord settings for beginner and advanced exercisers. These are only suggestions.
Second Position Plie Lie on your back with your head on the Headrest and your arms resting at your sides. Place the heels of your feet on the outside corners of the Foot Rest Bar Assembly. Bend your knees and rotate your legs outward from the hips so that the toes and knees open slightly to the sides. See FIG.la. Push your feet against the bar and straighten your knees, squeezing your inner thighs together. See FIG. lb. Pause at the end of the movement, then slowly return to the starting position.
Narrow Squat Lie on your back with your head on the Headrest and your arms resting at your sides. Place the heels of your feet centred on the Foot Rest Bar Assembly with your legs together, knees bent and feet flexed so the toes are pointing up. See FIG. 2a. Keeping your legs together, push your heels against the bar and slowly extend your knees and hips until the legs are straight. See FIG. 2b. Do not lock your knees. Squeeze your buttocks and thighs as you perform the exercise.
Heel Drop Lie on your back with your head on the Headrest and your arms resting at your sides. Place the toes of your feet centred on the Foot Rest Bar Assembly with your legs together, knees bent. See FIG. 3a. Keeping your legs together, push your feet against the bar and slowly extend your knees and hips until the legs are straight, then drop your heels below the level of the Foot Rest Bar Assembly, feeling a stretch in your calves. See FIG. 3b. Do not lock your knees.
Prance Lie on your back with your head on the Headrest and your arms resting at your sides. Place your toes on the Foot Rest Bar Assembly with your legs together. See FIG. 4a. Press your right foot against the bar and straighten that leg with the left foot lightly resting on the bar and your knee slightly bent. See FIG. 4b. Bend the right leg and slowly release straightending left leg. See FIG. 4c. Continue alternating legs in a smooth motion.
First Position Plie Lie on your back with your head on the Headrest and your arms resting at your sides. Place the balls of your feet toward the outside edge of the Foot Rest Bar Assembly with your toes curled over the bar. Make a “V” shape so your heels touch and lift your heels slightly. Keep your heels together, bend your knees and rotate your legs outward from the hips so that your knees open slightly to the sides. See FIG. 5a.
Arm Circles Lie on your back with your head on the Headrest. Bend your knees with ankles crossed in a relaxed position or align your knees over your hips with calves parallel to the Glideboard, legs together and toes pointing up. Grasp one handle in each hand. Press the arms straight up over your shoulders with the palms facing the Foot Rest Bar Assembly. See FIG. 6a. Make large circles with your arms, moving them down to your sides, See FIG. 6b, away from your body and over your head, See FIG.
The Hundreds Lie on your back with your head on the Headrest and place your toes on the Foot Rest Bar Assembly. Grasp one handle in each hand with your palms facing forward and the forearms vertical to the Glideboard. See FIG. 7a. Exhale and simultaneously press your arms down toward your sides while raising the head and shoulder blades off the Glideboard in a “crunch” motion. The Glideboard will slide back and the feet will lift off the bar during this motion.
Arm Pullover Lie on your back with your head on the Headrest. Bend your knees with ankles crossed in a relaxed position or align your knees over your hips with calves parallel to the Glideboard, legs together and toes pointing up. Grasp one handle in each hand with your palms facing upward and the arms extended overhead. See FIG. 8a. Keeping your arms straight without locking your elbows, slowly pull your arms in an arc-like motion down toward the Glideboard. Your palms will now be facing downward. See FIG.
Triceps Overhead Press Lie on your back with your head on the Headrest. Bend your knees with ankles crossed in a relaxed position or align your knees over your hips with calves parallel to the Glideboard, legs together and toes pointing up. Grasp one handle in each hand and straighten your arms so they are aligned with your shoulders and your palms facing forward. Bend the elbows to about 90 degrees so that the elbows point forward and slightly upward and your palms now face upward. See FIG. 9a.
Front Press Sit centred and sideways on the Glideboard in a cross-legged position. Grasp the front handle with the hand closest to it. Bend your elbow and keep your entire arm lifted at rib cage height with your palm facing your body. See FIG. 10a. Extend your elbow, pressing your arm forward and across your body on a diagonal. See FIG.10b. Do not lock your elbow or rotate your torso. Pause at the end of the motion. Then, slowly bend your elbows and release back to starting position.
Torso Rotation Sit centred and sideways on the Glideboard in a cross-legged position. Grasp the front handle with the hand closest to it. Place your opposite hand over the hand with the handle. Bend your elbows until the arms form a circle and keep arms lifted at rib cage height with your palms facing your body. See FIG. 11a. Maintain the position of the arms and use your torso muscles to rotate your body in the opposite direction toward the Foot Rest Bar Assembly. See FIG. lib.
Zorro Sit centred and sideways on the Glideboard in a cross-legged position. Grasp the front handle with the hand farthest from the handle, palm facing your chest. Bend your elbow with your arm lifted to chest height as if you were holding a bow and arrow. See FIG. 12a. Extend your arm directly sideways fully straightening your elbow without locking it, keep wrist straight and torso stationary. See FIG. 12b.
Side Leg Press Lie on your side facing the same direction as the previous exercise. Prop your torso up by placing your bottom elbow and forearm on the Glideboard or on the Headrest in the flat position. Bend your bottom knee and relax it on the Glideboard. Place your top foot flat and sideways on the outside edge of the Foot Rest Bar Assembly with your leg straight. See FIG. 13a. Bend your top knee in toward your chest, keeping the foot pointed directly sideways. See FIG. 13b.
Press Away Place your hands firmly on the Foot Rest Bar Assembly, shoulder width apart and carefully kneel on the Glideboard with your feet resting against the pulley arms. Contract your abs so your back is straight and your knees are just behind your hips. Keep your arms straight and shoulders relaxed. See FIG. 14a. Maintain this position and use your legs and abs to press the Glideboard back without altering your alignment. See FIG. 14b. Pause for a moment.
Scooter Place your hands firmly on the Foot Rest Bar Assembly, shoulder width apart and carefully kneel on the Glideboard. Place the inside foot against the pulley arm on the same side with your knee still bent on the Glideboard. Place your opposite foot flat on the floor close to the bar, knee bent and aligned over your ankle in a lunge position. Keep your arms and back straight, abs contracted and shoulders relaxed. See FIG. 15a.
Seated Low Row Sit on the Glideboard with your back near the Foot Rest Bar Assembly, facing the handles. Place your legs in a straddle position with your feet on the floor or extend your legs and place your feet by the Headrest. Grasp one handle in each hand, with your arms extended and the palms facing inward. See FIG. 16a. With your back straight, bend your elbows and pull the handles toward your waist. See FIG. 16b. Keep your hands shoulder width apart and the arms close to your body as you pull.
Biceps Curls Sit on the Glideboard with your back near the Foot Rest Bar Assembly, facing the handles. Place your legs in a straddle position with your feet on the floor or extend your legs and place your feet by the Headrest. Grasp one handle in each hand with the palms facing upward and your arms extended with the elbows close to your sides. See FIG. 17a. With your back straight, bend your elbows and pull the handles up toward your shoulders without moving your elbows forward or backward. See FIG. 17b.
Press Down Lie on your back with your head on the Headrest. Attach a Foot strap to each foot. Bring your legs as vertical as possible and in line with your hips. Keep your legs straight and rest your arms at your sides. See FIG. 18a. Keeping the legs and feet together, press your legs straight down, using your rear thigh muscles, until your legs are parallel to the Glideboard. See FIG. 18b. Pause, then slowly release back to the starting position.
Seated High Row Sit on the Glideboard with your back near the Foot Rest Bar Assembly, facing the handles. Place your legs in a straddle position with your feet on the floor or extend your legs and place your feet by the Headrest. Grasp one handle in each hand with your arms straight and your palms facing downward. See FIG. 19a. With your back straight, bend your elbows and pull the handles up and back toward your chest in a rowing motion. See FIG. 19b. Keep your elbows lifted out to the sides as you pull.
Leg Circles Lie on your back with your head on the Headrest. Attach a Foot strap securely to each foot. Bring your legs as vertical as possible and in line with your hips. Keep your legs straight and rest your arms at your sides. See FIG. 20a. Circle your legs clockwise, pressing them down, See FIG. 20b., out, See FIG. 20c and back together to the vertical position, keeping your legs as straight as possible. Complete the recommended reps, then repeat, circling counter clockwise.
Frog Lie on your back with your head on the Headrest. Attach a Foot strap securely to each foot. Extend your legs to a 45- degree position and rest your arms at your sides. Keep your legs straight, heels together with feet flexed and turn your toes out comfortably so your knees are open. See FIG. 21a. Maintaining the 45-degree leg position, bend your knees in toward your shoulders. Keep your heels together and your back in contact with the Glideboard. See FIG. 21b. Pause for a moment.
Leg Press Lie on your back with your head on the Headrest and your arms resting at your sides. Place the balls of your feet centred on the Foot Rest Bar Assembly, separated hip-width apart with the knees bent. See FIG. 22a. Press your feet against the bar and slowly extend your knees and hips until the legs are straight. See FIG. 22b. Do not lock your knees. Squeeze your buttocks and thighs as you perform the exercise. Pause for a moment. Then, return to the start position.
Bridge Lie on your back with your head on the Headrest and your arms resting at your sides. Place the balls of your feet on the Foot Rest Bar Assembly, separated hip-width apart, with the knees bent. See FIG. 23a. Keep the Glideboard from moving as you lift your hips up off the Glideboard until your torso forms a straight line from your shoulders to your knees. See FIG. 23b. Slowly exhale as you lower your hips back onto the Glideboard.
Serving Bread Sit in a cross-legged position on the Glideboard or sit with your legs extended and the ankles crossed, facing the Foot Rest Bar Assembly with the handles behind you. Grasp a handle in each hand and bend your elbows, keeping them close to your sides with the palms up. See FIG. 24a. Keep your back straight and press your arms forward until they are almost straight. See FIG. 24b. Pause for a moment then return slowly to the start position.
Hug A Tree Sit in a cross-legged position on the Glideboard or sit with your legs extended and the ankles crossed, facing the Foot Rest Bar Assembly with the handles behind you. Grasp a handle in each hand and extend your arms out to the sides at chest height, with the elbows curved in a soft arc. See FIG. 25a. Contract your chest muscles and bring the handles together in front of you. Maintain the soft arc in your elbows in order to smoothly move the Glideboard. See FIG. 25b.
Triceps Press Lie on your back with your head on the Headrest. Bend your knees with the ankles crossed in a relaxed position or align your knees over your hips with your calves parallel to the Glideboard, legs together and toes pointing up. Grasp one handle in each hand with your palms facing upward. Bend your elbows, placing them on the Glideboard and pull the upper arms in tightly to your sides so your forearms are vertical and your palms face forward. See FIG. 26a.
Stomach Massage/Coordination Lie on your back with your head on the Headrest. Bend your knees and align them over your hips with your lower legs parallel to the Glideboard, legs together and toes pointing up. Grasp one handle in each hand with your palms facing forward and the forearms vertical to the Glideboard. See FIG. 27a.
Mermaid Sit facing sideways on the Glideboard with the left side of your body next to the Foot Rest Bar Assembly. Bend your left knee and pull your left heel in towards the groin. Your right leg is bent in a hurdler position. Place your left hand in the centre of the bar and raise your right arm overhead close to your ear. See FIG. 28a. Keeping your spine lengthened, bend laterally toward the bar, bringing your right hand towards the bar. Simultaneously push the Glideboard away using your abs and right arm.
Layout Sit facing sideways on the Glideboard with the left side of your body next to the Foot Rest Bar Assembly. Bend your left knee and pull your left heel in towards the groin. Your right leg is bent in a hurdler position. See FIG. 29a. Rotate your torso and grasp the bar with both hands. Stretch your entire torso, shoulders and arms, holding the stretch so the front of your torso faces the Glideboard. Hold for 20 to 30 seconds without bouncing. See FIG. 29b.
WORKOUT TRACKING SHEETS Date Second Position Plie Narrow Squat Heel Drop Prance First Position Plie Arm Circles The Hundreds Arm Pullover Triceps Overhead Press Front Press Torso Rotation Zorro Side Leg Press Press Away Scooter Seated Low Row Repetitions Sets Date Repetitions Sets
Biceps Curls Press Down Seated High Row Leg Circles Frog Leg Press Bridge Serving Bread Hug A Tree Triceps Press Stomach Massage/ Coordination Mermaid Layout
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.
Warming Up and Cooling Down Warming up and cooling down are essential to a balanced and safe exercise program. A proper warm-up and cool-down can: • Make your workouts safe and easier to do, • Limit the risk of unnecessary stress on your heart, • Get you ready for your activity, • Improve your stamina and endurance (you won’t tire as quickly), • Decrease your risk for injury, • Increase enjoyment of your workouts and • Help you stick with your health and fitness program.
can result in substantial and beneficial effects to your health and can greatly improve cardiovascular endurance. You can use the following calculation to determine what percentage of your heart rate you are working at: % heart rate = (220 - age) x % Using this calculation, a 70% heart rate for a 40 year old would be (220 - 40) x 70% or 126. Thus, this individual would need to reach 126 beats per minute to equal a 70% heart rate.
PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM The training program follows a progressive training program for cardiovascular conditioning. It can be used for any aerobic activity you choose. But remember, these are only guidelines. People with medical conditions should discuss this training program with their physician.
17 – 19 3–5 26 – 30 70 – 75 4–5 Somewhat hard to hard 20 – 23 3–5 31 – 35 70 – 75 4–5 Somewhat hard to hard 24 – 27 3–6 31 – 35 70 – 75 4–5 Somewhat hard to hard MAINTENANCE WEEK HOW OFTEN (times per week) HOW LONG (minutes) After 4-6 months 3–6 30 – 60 HOW HARD HOW HARD (% heart (RPE)* rate) 40 – 85 3–6 RPE DESCRIPTIVE RATING Easy - Moderate to somewhat hard *RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 110, with ho w you feel (RPE descr
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