Tko Sports Group 6110 Important Safety Instructions Manual

6110

SLANT BOARD

IMPORTANT SAFETY INSTRUCTIONS

Thank you for purchasing the 6110 Slant Board.

• This machine is intended for household use only. It is not designed for commercial use.

• This manual is designed to help you to assemble, adjust, maintain and to use. Please read this manual carefully and follow it

before you use your machine.

• Inspect your machine prior to exercise to ensure that all nuts and bolts are fully tightened.

• Most exercise equipment is not recommended for small children. Children should not use the machine unless they are under

adult supervision.

• Exercise equipment has moving parts. In the interest of safety, keep others, especially children, at a safe distance while
exercising.

• Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes afterward. Never hold your breath while
exercising.

• Rest adequately between workouts. Muscles tone and develop during these rest periods. Beginners should work out twice a
week and increase gradually to 4 to 5 times per week.

• Remove all jewelry, including rings, chains and pins before commencing exercise. Always wear suitable clothing and footwear
during exercise. Do NOT wear loose fitting clothing that could become entangled with the moving parts of your exercise
machine.

MEDICAL WARNING

• Before beginning any exercise program, consult your personal physician. Evaluate your present fitness level and determine the
exercise program that is most appropriate for you particular age and condition.

• If you experience any pain or tightness in your chest, irregular heartbeats, shortness of breath, faintness or other unusual
discomfort while exercising, stop and consult your physician before continuing

TABLE OF CONTENTS:

Overview Of An Exercise Program 4
Weight Capacities 5
Parts List 6
Overview Drawing 7
Assembly steps 8-9
Customer service 10

OVERVIEW OF AN EXERCISE PROGRAM

The guidelines below represent the basic components of safe and effective exercise program.

Warm Up

3 to 5 minutes of low intensity aerobic or calisthenics type activity (sit up, push up, jumping jacks...etc)
3 to 5 minutes of static stretching.

Aerobic Training

Perform a minimum of 20 to 30 minutes of cardiovascular exercise, 3 to 5 days per week.

Strength Training

Perform a total of 8 to 12 exercises, using all the major muscle groups, 2 to 3 times per week. A minimum of 1 set of 8 to 12
repetitions for each exercise should be performed to near muscle fatigue. Weight resistance should be increased by 5% to 10%
when 12 repetitions can be completed in proper form at a given weight/resistance for desired number of sets. Rest a minimum of 48
hours, but not more than 96 hours, between strength training sessions that use the same muscle groups.