User`s guide

WARMLIP
Thefirst 2 to 5 minutes of a workout should be devoted to warming up. The warm-up will limber your muscles
and prepare them for more strenuous exercise. Make sure that you warm-up on your product at a slow pace. The
warm up should gradually bring your heart rate into your Target Heart Rate Zone.
COOLDOWN
Never stop exercising suddenly] A cool-down period of 3-5 minutes allows your heart to readjust to the decreased
demand. Make sure that your cool downperiod consists of a veryslow pace to allow your heart rate to lower. After
the cool-down, repeat the stretching exercises listed above to loosen and relax your muscles.
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i A VING YOURIFITNESSGOAL$i ii i ii i iii
An important step in developing a long-term fitness program is to determine your goals. Is your primary goal
for exercising to lose weight? Improve muscle? Reduce stress? Prepare for the spring racing schedule? Knowing
what your goals are will help you develop a more successful exercise program. Below are some common exercise
goals:
• Weight Loss - lower intensity, longer duration workouts
• Improve Body Shape and Tone- interval workouts, alternate between hi and low intensities
• Increased Energy Level - more frequent daily workouts
• Improved Sports Performance - high intensity workouts
• Improved Cardiovascular Endurance - moderate intensity, longer duration workouts
If possible try to define your personal goals in precise, measurable terms, and then put your goals in writing.
Themore specific you can be, the easier it will be to track your progress. If your goals are long term, divide them
up into monthly and weekly segments. Longer term goals can lose some of the immediate motivation benefits.
Short-term goals are easier to achieve. Your console provides you with several readouts that can be used to
record your progress. Youcan track distance, calories or time.
KEEPINGANEXERCISEDIARY
Tomake your personal exerciselog book, photocopy the weekly and monthly log sheets, which are located on the
following pages, or you can print them off of your computer by going to:
www.advancedfitnessgroup.corn/_uides/week!vlog.pdf
www.advancedfitnessgroup.corn/_uides/rnonth!vlog.pdf
Asyour fitness improves,you can look back and seehow far you'vecome]
YourAFG ascent trainer is designed to be reliable. However, if you do experience problems with your ascent
trainer, please reference the troubleshooting guide listed below.
PROBLEM:Theconsoledoesnot turn on.
SOLUTZON:Verifythe following:
• The outlet the machine is plugged into is functional Double check that the breaker has not tripped.
• The correct adapter is being used. Only use the adapter provided or authorized byAFG.
• The adapter is not pinched or damaged and is properly plugged into the outlet AND the machine.
• The power switch is turned to the ONposition (may not apply to aft models).
• Unplug the power cord. Remove the console and check that aft connections to the console are secure and not
damaged or pinched.
PROBLEM:Theconsolelights up but the fime/RPM'sdo not count.
SOLUTZON:Verifythe following:
• Unplug the power cord. Remove the console and check that aft connections to the console are secure and not
damaged or pinched.
• If doing the above does not fix the problem, the speed sensor and/or magnet may have become dislodged or
damaged.
PROBLEM:Theresistancelevelsseemto be incorrect,seemingtoohard or tooeasy.
SOLUTZON:Verifythe following:
• The correct adapter is being used. Only use the adapter provided or authorized byAFG.
• Reset the console and allow the resistance to reset to the default position. Restart and retry the resistance
levels.
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18.0 AXT Rev.2.4.indd 34-35 9/24/08 1:42:32 PM