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ev-70
PUNCH MAN TRAINER
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20090416
CAUTION
READ ALL PRECAUTIONS AND INSTRUCTIONS
IN THIS MANUAL BEFORE USING THIS
EQUIPMENT FUTURE REFERENCE
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INDEX
SAFETY INSTRUCTIONS P.03
ASSEMBLY STEPS P.04
CONDITIONING GUIDELINES P.05
WARM-UP AND COOL-DOWN P.06
EXPLODED DRAWING P.07
PARTS LIST P.08
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1. It is important to read this entire manual before assembling and using the equipment. Safe and
effective use can only be achieved if the equipment is assembled, maintained and used properly.
It is your responsibility to ensure that all users of the equipment are informed of all warnings and
precautions.
2. Before starting any exercise program you should consult your doctor to determine if you have any
medical or physical conditions that could put your health and safety at risk, or prevent you from
using the equipment properly. Your doctor’s advice is essential if you are taking medication that
affects your heart rate, blood pressure or cholesterol level.
3. Be aware of your body’s signals. Incorrect or excessive exercise can damage your health. Stop
exercising if you experience any of the following symptoms: pain, tightness in your chest, irregular
heartbeat, and extreme shortness of breath, lightheadedness, dizziness or feelings of nausea. If
you do experience any of these conditions you should consult your doctor before continuing with
your exercise program.
4. Keep children and pets away from the equipment. The equipment is designed for adult use only.
5. Use the equipment on a solid, flat level surface with a protective cover for your floor or carpet. To
ensure safety, the equipment should have at least 0.5 metres of free space all around it.
6. Before using the equipment, check that the nuts and bolts are securely tightened.
7. The safety of the equipment can only be maintained if it is regularly examined for damage and/or
wear and tear.
8. Always use the equipment as indicated. If you find any defective components while assembling or
checking the equipment, or if you hear any unusual noises coming from the equipment during use,
stop immediately. Do not use the equipment until the problem has been rectified.
9. The equipment is not suitable for therapeutic use.
10. Before each and every use, be sure the equipment is in good condition and properly fastened.
11. Use of any sports equipment subjects the user to a degree of risk. Users of this equipment must
assume all risk of injury.
12. Care must be taken when lifting or moving the equipment so as not to injure your back. Always use
proper lifting techniques and/or seek assistance if necessary.
13. This eguipment is intended for household use only. It is not designed for commercial use.
14. Remove all jewelry, ring, chain and pin before exercise.
15. If you experience any problems or require assistance, please contact our customer service at
08456 400800. This is only available for UK residents.
SAFETY INSTRUCTIONS
WARNING
Before starting any exercise or conditioning program you should consult with your personal physician
to see if you require a complete physical exam.
This is especially important if you are over the age of 35, have never exercised before, are pregnant or
suffer from any illness.
HELP LINE NUMBER: 08456 400800
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PUNCH MAN TRAINER
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ASSEMBLY STEPS
PUNCH MAN TRAINER
ev-70
COMPLETE EACH STAGE IN ORDER BEFORE ADVANCING ON TO THE NEXT.
ASSEMBLE WITH NUTS AND BOLTS LOOSE AT FIRST.
TIGHTEN ALL BOLTS AND NUTS AFTER COMPLETING ALL ASSEMBLY STEPS.
STEP 1. Locate the Base (A1) in the position that you wish to
use the Torso-Man (D). Fill water or sand into Base
(A1). Cap (A2) has to tighten well.
NOTE: The weight of the base will be 120kg (264lbs) if
filled with water or 140kg (308lbs) if filled with
sand.
STEP 2. Attach Elasticity Upright and Plastic Cover (B) to
Base by sliding onto mounded slots in Base (A1).
Tighten four pieces of bolts.
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STEP 3. Slide the Height Adjustment Upright (C) into
Elasticity Upright and Plastic Cover (B). Ensure the
groove slots in the Height Adjustment Upright (C)
are fully engaged by turning the Height Adjustment
Upright (C) until it drops and locks into place. Tighten
four pieces of bolt.
NOTE: There are 2 threaded holes in the Height
Adjustment Upright (C) to allow the bolts fix firmly in
place.
STEP 4. Slide the Torso-Man (D) onto the Height Adjustment
Upright (C). Ensure the Torso-Man (D) is fully
engaged by turning the Torso-Man (D) until it drops
and locks into place.
NOTE: There are 3 separate heights which the Torso-
Man (D) can be set. To change height, merely
lift the Torso-Man (D) and twist to unlock.
Reposition into one of the three height position
and re-engage as described earlier.
NOTICE
While exercising the box stand, please remove all accessories (for example : ring, jewelry) on hand .
For safety reason, all screws must be fully tightened.
HELP LINE NUMBER: 08456 400800
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How you begin your exercise program depends on your physical condition. If you have been
inactive for several years, or are severely overweight, you must start slowly and increase your
time on the equipment; a few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however,
your aerobic fitness will improve over the next six to eight weeks. Don’t be discouraged if it
takes longer. It’s important to work at your own pace. Ultimately, you’ll be able to exercise
continuously for 30 minutes.The better your aerobic fitness, the harder you will have to work to
stay in your target zone. Please remember these essentials:
• Have your doctor review your training and diet programs to advise you of a workout routine
you should adopt.
• Begin your training program slowly with realistic goals that have
been set by you and your doctor
• Monitor your pulse frequently. Establish your target heart rate
based on your age and condition.
• Set up your equipment on a at even surface at least 3 feet from
walls and furniture.
CONDITIONING GUIDELINES
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with the proper intensity.The
proper intensity level can be found by using your heart rate as a guide. For effective aerobic
exercise, your heart rate should be maintained at a level between 65% and 85% of your
maximum heart rate as you exercise.This is known as your target zone.You can find your target
zone in the table below.
During the first few months of your exercise program, keep your heart rate near the low end
of your target zone as you exercise. After a few months, your heart rate can be increased
gradually until it is near the middle of your target zone as you exercise.
To measure your heart rate, stop exercising but continue moving your legs or walking around
and place two fingers on your wrist.
Take a six-second heartbeat count
and multiply the results by 10 to find
your heart rate. For example, if your
six-second heartbeat count is 14, your
head rate is 140 beats per minute. (A
six-seconds count is used because your
heart rate will drop rapidly when you stop
exercising.) Adjust the intensity of your
exercise until your heart rate is at the
proper level.
HELP LINE NUMBER: 08456 400800
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WARM-UP AND COOL-DOWN
PUNCH MAN TRAINER
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WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up
increases your body temperature, heart rate, and circulation in preparation for exercise. Training
zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training
zone. (Note: During the first few weeks of your exercise program, do not keep your heart rate in
your training zone for longer than 20 minutes.)
A cool-down, with 5 to 10 minutes of stretching.This will increase the flexibility of your muscles
and will help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three workouts each week, with at least one day
of rest between workouts. After a few months of regular exercise, you may complete up to five
workouts each week, if desired. Remember, the key to success is make exercise a regular and
enjoyable part of your everyday life.
SUGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you stretch,
never bounce.
1. Toe Touch Stretch : Stand with your knees bent slightly and slowly bend
forward from your hips. Allow your back and shoulders to relax as you reach
down toward your toes as far as possible. Hold for 15 counts, then relax.
Repeat 3 times. Stretches: Hamstrings, back of knees and back.
2. Hamstring Stretch : Sit with one leg extended. Bring the sole of the opposite
foot toward you and rest it against the inner thigh of your extended leg. Reach
toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3
times for each leg. Stretches: Hamstrings, lower back and groin.
3. Calf/Achilles Stretch : With one leg in front of the other, reach forward and
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place your hands against a wall. Keep your back leg straight and your back foot
flat on the floor Bend your front leg, lean forward and move your hips toward
the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg.To cause
further stretching of the achilles tendons, bend your back leg as well. Stretches:
Calves, achilles tendons and ankles.
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4. Quadriceps Stretch : With one hand against a wall for balance, reach back
and grasp one foot with your other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each
leg. Stretches: Quadriceps and hip muscles.
5. InnerThigh Stretch : Sit with the soles of your feet together and your knees
outward. Pull your feet toward your groin area as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.
HELP LINE NUMBER: 08456 400800
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No. Description Q’ty
A1 Base 1
A2 Cap 1
B Elasticity Upright and Cover 1
C Height Adjustment Upright 1
D Torso-Man 1
Bolt (attached on #B) 8
Washer (attached on #B) 8
Rubber Cap (attached on #B) 8
Screw Driver 1
EXPLODED DRAWING
NOTE :
Some of the above accessories are pre-fitted to the master component.
They may not be supplied separately.
HELP LINE NUMBER: 08456 400800
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AN AUTHORISED LICENCEE OF EVERLAST WORLD WIDE INC
FCSI LTD
HELP LINE NUMBER: 08456 400800
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