Total Gym FIT PLUS - User Manual

The Total Gym® Fit Plus is a comprehensive home fitness device designed to provide a full-body workout for individuals of all ages, genders, and fitness levels. It aims to help users tone and strengthen major muscle groups, improve body composition by reducing fat and increasing lean muscle, and boost overall health and energy for daily activities. The device is designed for ease of use, requiring only 15 to 20 minutes of exercise, three to four days per week, to start seeing benefits.

Function Description:

The Total Gym® Fit Plus operates on a unique incline-based resistance system, utilizing the user's body weight to provide a challenging workout. The glideboard, a central component, moves along rails, allowing for a wide range of exercises that target various muscle groups. The incline level can be adjusted to increase or decrease the intensity of the workout, making it suitable for beginners and advanced users alike. The device supports strength training, which not only conditions muscles but also helps to elevate the body's metabolic rate, leading to increased calorie burning even at rest.

The Total Gym® Fit Plus comes with several optional accessories that expand its functionality and allow for a more diverse exercise regimen. These include:

• Wing Attachment: This versatile attachment can be angled in different directions to facilitate exercises like pull-ups, chin-ups (targeting arms, lats, and back), leg pulls, crunches, and sit-ups (targeting abdominals, waist, and legs). Foam pads are provided for comfort and must be attached to the crossbars before use.
• Press Up Bars: These bars attach to the frame, enabling exercises that focus on upper body strength, such as various push-up variations.
• Dip Bars: Similar to the press-up bars, these attach to the frame to allow for dip exercises, primarily targeting the triceps and chest.
• Weight Bar: This accessory can be inserted into the glideboard rails, allowing users to add free weights (not included) to increase resistance beyond body weight. This is particularly useful for advanced users looking to intensify their strength training.
• Leg Pull Accessory: This system includes a rope, foot harnesses, and a pulley/D-ring assembly. It connects to the vertical column and the glideboard, enabling exercises like leg pulls, which target the lower body and core.
• Pilates Accessory Kit: This kit includes a Pilates Toe Bar, foot harnesses, and a 24-inch leg pulley rope extension. It transforms the Total Gym® into a Pilates reformer, allowing for exercises that improve flexibility, core strength, and muscle endurance. The Toe Bar inserts into the squat stand receptacles, and the leg pulley rope extension connects to the existing pulley system and foot harnesses.
• AbCrunch: This attachment consists of handles and elbow pads that connect to the rails, providing support and resistance for abdominal crunch exercises, effectively targeting the core.
• Cyclo Trainer: This accessory is designed to provide a cardiovascular workout, simulating cycling while using the Total Gym®'s glideboard for support.

The device also features a Training Deck and Device Holder, which is reversible and designed to securely hold tablets and mobile devices, allowing users to follow workout programs or entertainment during their exercise sessions.

Usage Features:

The Total Gym® Fit Plus is designed for easy setup and use, with most components pre-assembled.

• Setup: The device unfolds in a few simple steps. Users first lay the shipping box flat, remove packaging, and install the squat stand. The gym is then lifted and extended, with careful attention to locking the black spring-loaded pin and the yellow height adjustment quick release pin knob into place to ensure stability. The safety hitch pin must also be inserted through the safety hole in the height adjustment slide mechanism and vertical column. The adjustable device holder with training deck is then inserted into the top of the support column.
• Getting On and Off: Users are advised to maintain control of the glideboard at all times, keeping their feet on the floor until in the correct position for the exercise. If using handles, they should be held onto for stability.
• Exercise Progression: It is recommended to start with a low incline and gradually increase the intensity as fitness levels improve. The included Training Deck provides basic exercises to familiarize users with movements.
• Accessory Attachment: Each accessory has specific instructions for attachment, typically involving hitch pins that secure them to designated holes on the frame, rails, or vertical column. It is crucial to ensure all pins are securely locked in place before use. All accessories should be removed when not in use.
• Workout Programs: The manual includes a "Starter Program" designed as a circuit training program to maximize cardio and strength benefits. It suggests 15 repetitions per exercise with minimal rest, with guidance on adjusting incline levels based on individual strength. An instructional "Start It Up" DVD is also available for a work-along version of the program.
• Workout Tracking: A "Workout Progress Chart" is provided to help users record their exercise data (workout time, warm-up, cool-down, exercises performed, incline level, reps, sets) and personal data (weight, chest, waist, hips) weekly, aiding in tracking progress and setting future fitness goals.

Maintenance Features:

Regular inspection and maintenance are crucial for the safe and proper functioning of the Total Gym® Fit Plus.

• Pre-Use Inspection: Before each workout, users should inspect the equipment to ensure it is fully opened on a solid, level surface with adequate clearance. Checks include verifying that the pulley is securely attached, eyebolts are fastened, cables are traveling correctly in pulley grooves and securely fastened to hand grips, cables show no signs of wear, the squat stand is correctly installed, the glideboard moves smoothly, and all safety hitch pins and the height adjustment pin are securely locked in position.
• Routine Cleaning: After each use, the Total Gym® should be wiped down with a clean, damp (not wet) cloth. Towels or workout clothing should not be left on the equipment.
• Periodic Checks: Users should periodically check for signs of fraying or wear on parts such as the cable, pulleys, wheels, glideboard, squat stand, and frame. Any worn or damaged parts must be replaced before the equipment is used again.
• Glideboard Removal and Cleaning: The glideboard can be periodically removed to clean the rails and glideboard wheels.
• Lubrication: Only 3-in-1 oil or machine oil should be used to lubricate the axles of the wheels or pulleys. Lubricants like WD-40® or ArmorAll® should never be used on the unit.
• Storage: To store the Total Gym® properly, all accessories and attachments must first be removed. The safety hitch C pin and straight safety pin are removed from the vertical column, and the cable pulley is attached to the underside of the glideboard for folding. The frame is then lowered by pulling out the yellow height adjustment quick release knob pin. Finally, the black spring-loaded pin is pulled out to allow the vertical column to lower forward, and the exerciser is folded together. When fully folded, it rests at a 90-degree angle on the squat stand for support. For storage under a bed, the squat stand can be removed, and the exerciser rolled underneath.

The manual emphasizes the importance of consulting a physician or health professional before starting any exercise program, especially for individuals over 35 or those with pre-existing health problems. Users are warned against overexertion and advised to stop exercising immediately if experiencing pain, shortness of breath, or dizziness. The product is intended for home use only and is not suitable for commercial or institutional settings. Children should be kept away from the device, and fingers, loose clothing, and hair should be kept clear of moving parts to prevent injury.