Medical Disclaimer: The exercises given in this instruction manual are in no way intended as a substitute for medical advice and guidance. The author and publisher are not engaged in rendering medical advice. Because of the differences from individual to individual, your doctor and physical therapist should be consulted to assess whether these, or any exercises are safe for you. Consult your doctor and physical therapist before starting this, or any other exercise program. The author and publisher will not accept responsibility for injury or damage occasioned to any person as a result of participation, directly or indirectly, of the use and application of any of the contents of this instruction manual results from using the exercises explained or recommended vary. Exercise and proper nutrition are necessary to achieve and maintain weight loss and muscle definition.
FIT10
Instruction Manual The Ultimate Ten Minute Workout
First Things First Watch ALL of “Learning the FIT10 Ten Minute Exercise Program” on the DVD or Internet. You may want to watch it several times so that you pick up on all of the detailed instructions concerning each exercise. The FIT10 exercises are technique oriented, meaning that the more technically correct you do each exercise the better your results will be. Each exercise has two parts: Part One: 10 seconds of isometric resistance immediately followed by Part Two: 12 seconds of Isotonic/ Isokinetic resistance. This is counted as one repetition and is done three times in succession: 10 seconds + 12 seconds = 22 seconds X 3 repetitions = 66 seconds IMPORTANT NOTE: There is a tendency when doing Isometrics to hold your breath. Do not hold your breath as it will raise your blood pressure! The guaranteed way to avoid this is to count out loud. It’s impossible to hold your breath when counting out loud.
Ready to Begin
SETTING RESISTANCE – When you receive your FIT10 it will be at the resistance setting shown here. This setting should be ideal for both men and women. The magic: The unit will take up some of the resistance and you will control the remaining resistance necessary by how tightly you squeeze the opposingrope against the handle. A slight squeeze will prohibit the rope from any movement and will be used for the Isometric portion of each repetition. By loosening your grip you can control the speed at which you move the rope
through the unit. CHANGING THE RESISTANCE SETTING – When squeezing the rope against the handle to control the resistance you need for each exercise, if you find it difficult to squeeze tightly enough to allow 12 seconds – when giving full effort – you will need to move the rope to a greater level of resistance on the unit. To increase resistance on the unit simply pinch the rope at the top of its arch as it loops around the neck, just under the eye piece that holds the door strap. Pull the rope up and out again from the unit, creating enough slack to then loop back under that top bar. Now pull the rope all the way over the eye piece and the strap so that it rests again around the neck. Slide the extra rope loop down the shaft so they are more evenly distributed. You may repeat this procedure again to increase resistance, or reverse the same procedure to decrease resistance.
Ready to Exercise SELECT A DOOR* where you will do your exercises. You should have at least 6-10 feet of unobstructed space in front of the door you choose, to do the walk/run portion of the exercise. Now place the FIT10 unit on the door to begin your exercises. To do this, open the door – spreading the strap so that one strap is not directly on top of the other – place it over the top of the door. The thick piece where the strap has been sewn should be lying over the back of the door, so when the door is closed the FIT10 unit cannot be pulled out of the door. If possible, it is best to exercise on the side of the door, where you would pull the door toward you to close it, verses, pushing it away from you to close. Always lock the door if possible. To mount FIT10 to a wall see final section. After the unit is set on the door (as pictured), place one handle up close to the unit (as shown). Taking the handle in one hand, and grab the opposite rope with the other hand. Now move the rope aggressively back and forth, back and forth, back and forth, through the unit. Do this for at least a minute. The purpose of this is to break-in the rope. A new rope has a sheen on it that when worn off makes the rope move more smoothly when
exercising. *The door should be strong enough to withstand the force of your body leaning against it (exercises 2 & 3), and the force of pulling the rope away from the door (exercise 4)
EXERCISE ONE – upper body
Face the door, feet shoulders width apart, arms straight in front of you and parallel to the floor. Your knees should be slightly bent and your body erect. Resist the tendency to bend at the waist and lean forward as you apply force. Your arms should be the only body parts moving during this exercise. You should grip the handle with your thumbs facing each other.
The handle you are gripping should be at chest level. Place the opposing rope between the fingers of one hand and under one or two fingers. Do not rap the rope around the handle! Now tighten your grip with that hand, squeezing the rope hard against the handle. Doing this will prevent you from moving the handle at all. Now, hold (isometrics) for ten seconds in this position, while exerting as much force as possible. Then, without relaxing, slightly loosen the grip of the hand holding the opposing rope. This will allow you, by how tightly you squeeze the rope, to control the resistance needed to apply full force through the range of motion of the exercise for 12 seconds. Continue to exert maximum force while keeping your back straight and moving your arms towards your waist. Keep your arms locked, slightly bent, outward, through the full range of motion downward. The resistance should be set, gripping the opposing rope, so that it takes twelve seconds to move through the full range of motion. Do this three times.
EXERCISE TWO – triceps
Your back should be against the door, feet shoulders width apart and about 12-14 inches away from the door. Slightly squeeze your elbows against your body and slightly bend your knees as pictured. Move the handle so that it is lying right against your chest. Now grab the handle in exactly the same way you did in Exercise One, placing the opposing rope between the fingers of one hand and under one or two fingers. Now tighten your grip with that hand, squeezing the rope against the handle. Doing this will prevent you from moving the handle at all. You should look straight ahead and at the back of your hands. Your arms should be bent at 90 degrees, as pictured. Begin with the ten
second isometric contraction in this position (same as in Exercise One), holding but applying full force. Now, continue to exert maximum force while keeping your back straight and moving your arms from the elbow down towards your knees. The upper part of your arms should remain fixed and unmoved. The resistance should be set, gripping the opposing rope, so that it takes twelve seconds to move through the full range of motion. Do this three times.
EXERCISE THREE – abdominal
Your body position against the door should be exactly as it was when you began Exercise
Two, back against the door, feet shoulders width apart and about 12-14 inches away from the door. If you picture the door as the floor, you are in a sit-up position. Instead of placing the handle at chest level, move it higher. Place the handle right against the top of your nose across your eyes. Now reverse your hands, and grab the handle, allowing the opposing rope to run through the palm of your hand and against the handle. Now tighten your grip with that hand, squeezing the rope against the handle. Doing this will prevent you from moving the handle at all. Move your hands, affixed to the handle, behind your head so that the handle is about 3-4 inches away from the door (as shown in “start� picture). The handle should not be against your neck, but rather about 1-2 inches away. Slightly squeeze your head between your elbows. Squeeze the small-of-your-back (waist level) against the door, while tightening your abdominal muscles. Now, squeezing the rope against the handle so it will not move, begin with the ten second Isometric contraction in this position, holding but applying full force, while you try to bend at the waist to move your elbows to your knees. Again, think of it as a standing sit-up. Now, continue to exert maximum force while
keeping your back straight and bending at the waist, moving your arms and head down towards your knees (as pictured in “finish”). The resistance should be set, gripping the opposing rope, so that it takes twelve seconds to move through the full range of motion. Do this three times.
EXERCISE FOUR – stretching
A. UPPER SHOULDER GIRDLE Start with palms facing out, hands directly over head at 12:00 (using a clock as a reference). Take a small step forward with one leg, bending that forward knee. Keep your back leg straight forcing your heel to the floor. Now push your head and shoulders forward. Hold for 10 seconds. Switch legs and repeat.
B. THORACIC CAVITY AND SHOULDER Again, start with the ropes tight, palms facing out. Your arms straight out from your sides at 3:00 and 9:00. Take a small step forward with one leg, bending that knee forward. Keep the back leg straight forcing your heel to the floor. Now push your head and shoulders forward. Hold for ten seconds. Switch legs and repeat. C. MIDDLE BACK, CALVES AND ACHILLES TENDON Repeat A and B except your arms are directly beside you at 7:00 and 5:00. This time take a BIG STEP with the forward leg. Keep your back leg straight forcing your heel to the floor. Hold for ten seconds. Switch legs and repeat.
EXERCISE FIVE – resistive walk/run
Remove the FIT10 unit from the door and pick up the walk/run resistance unit. Open the door and place the strap either: (A) around the door knob on the opposite side of the door, or (B) through the hinge side of the door just above the middle hinge. Choice (B) is actually the strongest place to attach to the door. Slide the door strap to the middle of the bungee cord so that both snaps can be used to attach to both ends of the belt. Close the door (lock if possible). Connect each end of the belt to the bungee hooks. One end of the belt to one snap and the other end to the other snap.
Now step into the loop and with your back to the door, place the belt around your waist so that the top of the belt is just below the top of your hip bone and against your lower abdominal muscles. Begin to walk or run against the resistance with enough forward lean so that you’re up on the balls of your feet and your heels do not strike the ground. When looking down at the floor your head should be looking at a spot on the floor that is 24 or more inches forward of your feet. IMPORTANT NOTE: You need to be careful to begin at a gentle pace and gradually increase your intensity with this portion of the FIT10 workout. This exercise emulates sprinting. Chances are it has been a long time since you have sprinted. If you exert too much effort too soon you risk straining your calf muscles or Achilles tendons. Also, you should never do this resistive run exercise without first doing the “C” stretch in Exercise Four! As you get used to this “sprint” resistive walk/ run, gradually increase your intensity. The best way to do this is to either: (A) lean forward more and raise your knees higher, or (B) lean forward more and pick up the pace of how quickly your feet hit the floor. You will want to work up to five minutes in this final exercise. Adding upbeat music to this walk/run
portion of your FIT10 workout can be very helpful.
SETTING GOALS A commitment for life With fitness, as with any other discipline in life, to successfully reach your goals it is important to first write them down. Spell out exactly what you want to accomplish with the FIT10 Ten Minute Exercise Program. If using FIT10 as your primary fitness program it is important that you do the full ten minutes 5-7 days a week. You may miss 2 days in a given week, but try and not miss 2 days in row. You will also want to increase the intensity of your exercise to where you are exercising with full-effort through the entire ten minutes. Next, begin to chart your progress. Record, after each exercise session, what exercises you completed. Give yourself a number between 1 (lowest) and 5 (highest), indicating the intensity level you achieved. This can prove very helpful when you find yourself slipping with your commitment. If it is written down you can always look back and see how far you have come, and what you have accomplished.
NEED HELP? If you are having difficulty with learning or doing the exercises in the FIT10 Ten Minute Exercise Program, please contact us. Here are two ways you can get help: 1. Email: support@fit10.com 2 Call toll free: 1 (800) 576-3067
MOUNTING FIT10 TO A WALL
It is very simple to place two hook screws (as shown below) into a wall, allowing you then to place both FIT10 resistance units on the wall verses using a door. The hook screws need to go into a wall stud! Choose large enough hook screws so as to go deep enough into the stud to allow for a strong mount. You should have at least 6-10 feet of unobstructed space in front of the area of the wall you choose to mount FIT10 to do the walk/run portion of the exercise.
Make certain to not mount the run/walk resistance device directly under the FIT10 unit, or it will be in the way of you doing Exercises Two and Three. Place hook screw 80 inches from the floor. Place hook screw 40 inches from the floor, or waist level.