Instruction manual

Your slendertone Programmes
Programme Duration No. of Intensity
(max.) Sessions (max.)
1 Introduction 20 3 99
2 Intermediate 25 10 99
3 Advanced 30 20 99
4 Expert 30 20 99
5 Professional 30 20 120
6 Specialist 2 30 Indefinite 120
7 Sports Pro 1 35 Indefinite 130
8 Sports Pro 2 40 Indefinite 130
9 Ab Crunch 1 7 Indefinite 130
10 Ab Crunch 2 10 Indefinite 130
SLENDERTONE FLEX MAX Ab Crunch Programmes:
Ab Crunch 1 and 2 are designed for use with
abdominal crunches, thus enhancing your workout.
• Ab Crunch 1 targets the transversus abdominis,
the muscle in the centre of your abdomen.
• Ab Crunch 2 targets your obliques, the muscles
either side of your abdomen.
See the chart below for programme details:
SLENDERTONE FLEX
programmes: SLENDERTONE FLEX MAX
programmes:
Programme Duration No. of Intensity
(max.) Sessions (max.)
1 Introduction 20 3 99
2 Intermediate 25 10 99
3 Advanced 30 20 99
4 Expert 30 20 99
5 Specialist 1 30 Indefinite 99
6 Ab Walker 1 30 Indefinite 99
7 Ab Walker 2 30 Indefinite 99
SLENDERTONE FLEX
Ab Walker Programmes:
Ab Walker 1 and 2 have been designed for use while
walking. They combine abdominal toning and
walking for a more effective and efficient workout.
For maximum effectiveness these programmes
should be operated only while walking.
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• Your
SLENDERTONE
unit is pre-set to complete a
specific number of sessions in some programmes
before progressing to the next level. As you
progress from one programme to the next, the
symbol will appear and the programme number
will flash three times.
• Some programmes must be manually selected
and will run indefinitely unless manually changed
(
FLEX
prog. 6 & 7; FLEX MAX
prog. 7-10).
• Select your required programme using the
programme button.
• You may change to a different programme at any
time, but the intensity will return to zero and must
be increased again.
• All programmes
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the FLEX
Ab Walker and the
FLEX MAX
Ab Crunch programmes have warm-up
and warm down phases.
Ab Crunch Programme Details
Programme Exercise No. of Sets Repetitions Rest Between Rest Between
per Set Sets* Repetitions
Ab Crunch 1 Beginner Crunch 3 10 20 seconds 3 seconds
Standard Crunch 3 10 20 seconds 3 seconds
Ab Crunch 2 Side Crunch 3 20 20 seconds 2 seconds
* You can bypass the rest period between sets in Ab Crunch 1 and 2 by briefly pressing the on/off button
twice when the rest period commences.
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Your slendertone Ab Crunch Programmes (
FLEX MAX only)
SLENDERTONE Ab Crunch – Guidelines.
When performing abdominal crunches:
((aa))
avoid neck strain by always keeping your hands at
the sides of your head and not behind it.
((bb))
always use a soft flat surface, e.g. a gym mat.
((cc))
stop exercising immediately if you feel any pain.
Specific Do’s and Don’ts for
SLENDERTONE Ab Crunch
Programmes.
• Never do abdominal crunches if you suffer from
neck or lumbar pain.
• Never exert yourself beyond your own comfort level
– if in doubt or if you have back pain consult your
doctor before attempting these activities.
• We advise that these programmes are designed for
use ONLY with the abdominal crunches specified.
No other form of exercise should be attempted with
these programmes.
Ab Crunches - Getting Started.
Begin both Ab Crunch Programmes in the Starting
Position (
FIG. a):
Wearing your belt, lie on your back. Bend your knees
to approx. 90°. Position your hands either side of
your head. Your feet should be flat on the floor,
shoulder width apart and your abdominal muscles
fully relaxed. Switch your unit on and increase the
intensity.
Ab Crunch 1 - Instructions.
Ab Crunch 1 can be used in conjunction with a
Beginner Crunch or a Standard Crunch. Those unfa-
miliar with Ab Crunch exercises should start with a
Beginner Crunch. Progress to a Standard Crunch
when your abdominal strength has improved.
1(a) Beginner Crunch (
FIG. a):
When the stimulation starts, gently press your
lower back into the floor and contract your
abdominal muscles as hard as is comfortable.
Do not raise your head off the floor and keep your
neck muscles as relaxed as possible.
1(b) Standard Crunch (
FIG. b):
When the stimulation starts, slowly curl your
shoulders forward, making sure that your lower
back stays on the floor. Ensure you do not jerk
your head forward. When raising your head, avoid
neck strain by keeping a space approximately the
size of your fist between your neck and chest.
22
Hold each contraction for three seconds, then
return to the starting position and relax fully. The
stimulation will stop.
33
After a three second relaxation period, the
stimulation starts again. Repeat step 1(a) or
1(b)and step 2 depending on the type of crunch
you are doing.
Ab Crunch 2 - Instructions.
Do not attempt this programme until you have
progressed to a Standard Crunch using the Ab Crunch
1 programme.
1 Side Crunch (
FIG. c):
When the stimulation starts, slowly curl one
shoulder upwards and towards the midline/centre
of your body. Your shoulder should finish 8-10cm
(3-4 inches) from the ground. Keep your lower
back on the floor.
Important:
Curl your right shoulder upwards and inwards
when the stimulation is on the left side of your
abdomen. Curl your left shoulder upwards and
inwards when the stimulation is on the right side
of your abdomen. Always keep your lower back
on the floor and never twist your upper body
excessively.
22
Hold each contraction for two seconds, then
return to the starting position and relax fully –
the stimulation will stop.
33
After a two second relaxation period, the
stimulation will start again. Repeat steps 1&2.
FIG.a FIG.b
FIG.c
slendertone support packslendertone support pack
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