Gaiam RESISTANCE CORD

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Stand with feet hip-width apart and back

to door. Grasp each handle, palms facing

down and position at chest height, with

elbows bent just below shoulders.

Press arms straight forward in front of body,

ending with hands in front of shoulders and

palms of hands facing down. Return to start

and repeat.

DOOR ATTACHMENT: MID POSITION

Stand with feet hip-width apart,

facing door. Grasp handles with

palms facing down and arms straight

out in front of shoulders.

Bend elbows and pull arms straight back,

squeezing shoulder blades together.

Return to start and repeat.

DOOR ATTACHMENT: MID POSITION

Stand with feet hip-width apart and

back to door. Grasp each handle and

position hands outside shoulder width,

palms facing forward and elbows

below shoulders.

Straighten arms overhead, ending with

a slight bend in the elbows and hands

directly above shoulders. Return to start

and repeat.

DOOR ATTACHMENT: LOW POSITION

Stand with feet hip-width apart, facing

door. Grasp handles and straighten

arms, positioning hands directly in front

of shoulders with palms facing down.

Bend elbows and pull arms back and

down, ending with hands at waist and

palms facing backward. Return to start

and repeat.

DOOR ATTACHMENT: HIGH POSITION

Kneel on ﬂoor with back to door. Grasp

handles, crossing arms in front of chest,

and position hands on top of shoulders.

Bend at waist, curl upper body forward

and down toward the ﬂoor. Return to start

and repeat.

DOOR ATTACHMENT: HIGH POSITION

START FINISH START FINISH START FINISH

START FINISH START FINISH

©2016 Gaiam Americas, Inc. All rights reserved. GAIAM and the “Flower of Life” logo design are registered trademarks of Gaiam, Inc. or its subsidiaries. Manufactured and distributed by Gaiam Americas, Inc.,

Louisville, CO 80027-2452. | MADE IN CHINA | SKU 05-62222GUIDE

Stand in a staggered stance. Place

tubing under front foot and soften

knees. Grasp handles and position arms

at sides of body.

Bend arms and bring hands in front of

body to shoulder height. Keep wrists

ﬁrm and elbows at sides. Return to start

and repeat.

START FINISH

6. ARM CURL (BICEPS)

1. CHEST PRESS (PECTORALS) 2. BACK FLY (RHOMBOIDS/MID TRAPEZIUS)

4. FRONT PULL-DOWN (LATISSIMUS DORSI)

3. SHOULDER PRESS (DELTOIDS)

5. TRUNK CURL (ABDOMINAL)

EXERCISE INSTRUCTION

• As a warm-up before each exercise session, perform each selected exercise 3–5 times without the

Resistance Cord.

• Complete 1–3 sets of 8–12 repetitions of each exercise selected.

• Rest approximately 30–60 seconds between each exercise set.

• Perform every exercise through a full range of motion.

• If unable to complete 8 exercise repetitions through a full range of motion, increase rest time between

exercise sets or select a Resistance Cord that provides a lesser amount of resistance.

—OR—

• If unable to achieve moderate to maximal muscular fatigue following the completion of 12 exercise repetitions

through a full range of motion, decrease rest time between exercise sets or select a Resistance Cord that

provides a greater amount of resistance.

• Perform each exercise a minimum of 3 times per week for maximum results.

• Allow 24–48 hours of complete rest between each Resistance Cord exercise session.

RESISTANCE CORD

EXERCISE GUIDE

05-62222_GA_FIT_ResistanceCord_GUIDE.indd 1 3/25/16 3:21 PM

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Summary

Resistance Cord Exercises

Chest Press (Pectorals)

Stand with feet hip-width apart, grasp handles, position at chest height, and press arms straight forward.

Back Fly (Rhomboids;Mid Trapezius)

Stand with feet hip-width apart, grasp handles, bend elbows, and pull arms straight back, squeezing shoulder blades.

Shoulder Press (Deltoids)

Stand with feet hip-width apart, grasp handles, and straighten arms overhead, ending with hands above shoulders.

Front Pull-Down (Latissimus Dorsi)

Stand with feet hip-width apart, grasp handles, and pull arms back and down to waist level, keeping palms backward.

Trunk Curl (Abdominal)

Kneel, grasp handles, and bend at waist, curling upper body forward and down toward the floor.

Arm Curl (Biceps)

Stand in a staggered stance, grasp handles, and bend arms to shoulder height, keeping wrists firm.

Door Attachment Anchoring

Anchoring Guidelines Steps

Secure the door attachment by placing it over the door or through the hinge side and pulling the strap to ensure it is secure.

High Position Anchoring

Position the door attachment over the top of the door for high-position exercises.

Mid Position Anchoring

Position the door attachment between the top and bottom door hinge for mid-position exercises.

Low Position Anchoring

Position the door attachment below the bottom door hinge for low-position exercises.

Overview

Gaiam Resistance Cord Exercise Guide

Gaiam Resistance Cord Exercise Guide

This manual describes the Gaiam Resistance Cord system, a versatile fitness tool designed for strength training and muscle toning. The system primarily consists of resistance cords and a door attachment, allowing for a wide range of exercises targeting various muscle groups.

Function Description

The Gaiam Resistance Cord system provides a portable and adaptable solution for resistance training. It utilizes elastic cords to create tension, which users work against to build strength and improve muscle endurance. The door attachment feature allows for secure anchoring of the cords at different heights (high, mid, and low positions), expanding the variety of exercises that can be performed. The exercises detailed in the guide cover major muscle groups, including pectorals (Chest Press), rhomboids/mid trapezius (Back Fly), deltoids (Shoulder Press), latissimus dorsi (Front Pull-Down), abdominals (Trunk Curl), and biceps (Arm Curl).

Important Technical Specifications

While specific resistance levels for the cords are not detailed in the provided manual, the instructions indicate that users can adjust the resistance by selecting a cord that provides a "lesser amount of resistance" if unable to complete repetitions, or a "greater amount of resistance" if not achieving moderate to maximal muscular fatigue. This implies that the system is likely available with cords of varying resistance levels.

The door attachment is designed to be placed either over the top of the door or through the hinged side, and then the door is closed tightly to secure it. This mechanism ensures a stable anchor point for the resistance cords during exercise. The attachment can be positioned at three main heights:

High Position: Over the top of the door.
Mid Position: Between the top and bottom door hinge.
Low Position: Below the bottom door hinge.

The system is manufactured and distributed by Gaiam Americas, Inc., Louisville, CO 80027-2452. The product SKU is 05-62222 GUIDE and it is made in China.

Usage Features

The Gaiam Resistance Cord system is designed for ease of use and adaptability, offering several key usage features:

Exercise Versatility: The manual provides detailed instructions for six distinct exercises, each with accompanying images showing "START" and "FINISH" positions:

Chest Press (Pectorals): Performed with the door attachment in the mid position. Users stand with their back to the door, grasping handles with palms down, and press arms straight forward.
Back Fly (Rhomboids/Mid Trapezius): Performed with the door attachment in the mid position. Users stand facing the door, grasping handles with palms down, and pull arms straight back, squeezing shoulder blades.
Shoulder Press (Deltoids): Performed with the door attachment in the low position. Users stand with their back to the door, grasping handles with palms forward, and straighten arms overhead.
Front Pull-Down (Latissimus Dorsi): Performed with the door attachment in the high position. Users stand facing the door, grasping handles with palms down, and pull arms back and down to the waist.
Trunk Curl (Abdominal): Performed with the door attachment in the high position. Users kneel with their back to the door, grasping handles with crossed arms on top of shoulders, and curl upper body forward.
Arm Curl (Biceps): Performed by placing the tubing under the front foot in a staggered stance, grasping handles, and bending arms to shoulder height.

Workout Structure: The manual provides clear guidelines for structuring workouts:

Warm-up: Perform each selected exercise 3-5 times without the Resistance Cord.
Sets and Repetitions: Complete 1-3 sets of 8-12 repetitions for each exercise.
Rest Periods: Rest approximately 30-60 seconds between each exercise set.
Full Range of Motion: Emphasizes performing every exercise through a full range of motion.
Frequency: Perform each exercise a minimum of 3 times per week for maximum results.
Recovery: Allow 24-48 hours of complete rest between each Resistance Cord exercise session.

Resistance Adjustment: Users are advised to adjust resistance based on their ability to complete repetitions and achieve muscular fatigue. This can be done by increasing rest time or selecting a different cord for less resistance, or decreasing rest time or selecting a different cord for greater resistance.

Safety Guidelines: A comprehensive list of safety precautions is provided:

Always check for possible wear of the Door Attachment and Resistance Cords before each workout.
Perform general warm-up activities prior to exercising.
Only perform exercises as shown in the chart or other Gaiam resources.
Avoid exposing the Door Attachment or Resistance Cords to rough or abrasive surfaces.
Wear appropriate footwear.
Ensure the Door Attachment is secure between the door and jamb, and cords are secure in hand.
Maintain proper body alignment and posture.
Perform exercises in a slow and controlled manner.
Keep abdominal muscles tight.
Avoid straining or holding breath.
Discontinue any exercise that causes discomfort.
Consult a physician before starting any exercise program.

Maintenance Features

While the manual does not explicitly detail maintenance procedures for the resistance cords or door attachment, it strongly emphasizes a critical aspect of maintenance through its safety guidelines:

Pre-Workout Inspection: Users are instructed to "Before each workout, check for possible wear of the Door Attachment and Resistance Cords." This implies that regular visual inspection for signs of damage, fraying, or degradation is the primary maintenance action required to ensure the safety and longevity of the equipment.

The absence of specific cleaning instructions or material care tips suggests that the product is designed for low maintenance, with the main focus on ensuring structural integrity through regular checks. Avoiding "rough or abrasive surfaces" is also a preventative measure that contributes to the product's lifespan by minimizing wear and tear.