General Exercise Information
exercise, concentrating on the muscles being contracted will lead to better
and quicker growth and muscle development.
beginning an exercise repetition, visualize your muscles working for you.
This process is similar to a rehearsal Ė or going through the motions in
your head. You become in control of your body and its muscles instead of
haphazardly performing repetitions. When performing any rep in a gym with
weights or performing any Stretch ní Crunch exercise, it is important
to squeeze the worked muscles while exerting control over each part of that
movement. For each Stretch ní Crunch exercise in the program, weíve
made it easy to identify which muscles you should be paying particular
attention to. After a while, you will automatically be able to perform
these exercises using Mind/Muscle Link without having to refer to the
Knowing how to breathe during
each exercise is of paramount importance. Proper breathing techniques,
coupled with a strong Mind/Muscle link, can be a sure-fire way to physical
Remember: Never hold your breath.
Holding your breath can cause fainting, burst blood vessels and cramping,
especially while doing crunches.
While it would seem like common sense to breath
naturally while working out, this is often an area of grave error for
exercisers of all levels.
it may seem ironic, that you need to practice proper breathing as you
exercise, doing so will allow you to obtain increased supplies of energy,
which in turn allows you to train for long durations and with increased
intensity before fatigue sets in.
Be sure to
avoid shallow and short breaths. Panting is your bodyís way of telling you
that youíve had enough. Instead, practice Diaphragmatic Breathing by taking
long, deep breaths from your diaphragm and not from your chest. As you
inhale and exhale, your abdominals should expand and contract.
For resistance training and
Stretch ní Crunch:
Practice exhaling as you perform your lift (or the most
strenuous part of the crunch). Since is important to supply your muscles
with as much oxygen as possible, inhale as you return to your start
position. Never hold your breath.
For Aerobic training:
When fatigue sets in and shallow breathing is becoming apparent and you are
feeling out of control, regroup and start to breathe deeply. This will
allow you to maintain or regain control of your breathing.
Anaerobic training: Since anaerobic training
involves short bursts of energy and performing when out of breath, it is
important that you take your anaerobic training as serious as aerobic
training. The more proficient you become with your training, the less
likely you will hit oxygen debt as quickly,
whereby your body is unable to provide
enough oxygen and your muscles canít get the much-needed energy from
glycogen (stored fuel). Proper breathing during anaerobic training helps
you to remove lactic acid from your muscles, thus increasing the
effectiveness of your anaerobic training sessions.
beginning any exercise program, including one that uses the Stretch ní
Crunch, get in the habit of always warming up for five to fifteen
minutes. A good warm up will gradually increase the demands of the body by
elevating the muscle temperature and increasing blood flow to those muscles
and joints about to be worked out, and it will help prevent injury caused by
stretch, relax. Each time you exhale feel and visualize your muscles
getting longer and more relaxed. Avoid ballistic movements (bouncing) or
hyper-extending your joints. Hold your stretches for a moment and release
the pressure slowly.
all of the Stretch ní Crunch exercises in succession will allow you
to get a complete body workout. This kind of training -- known as Circuit
Training -- a great way to reach your goals of
losing weight and inches.
The goal of circuit training is to gain both an aerobic and anaerobic
workout during the same exercise session.
What is anaerobic training?
Anaerobic training is
exercise done for shorter durations (movements
that require very little oxygen. These are quick explosive actions);
less than two minutes. Unlike aerobic exercises, oxygen is not the limiting
factor during the exercise, since energy is pulled from other sources in
your body -- phosphagen and lactic acid. This acid allows you to perform
short, yet near maximal muscular activities. Then Stretch ní Crunch
exercises are good examples of this.
What are the benefits of
improves the efficiency of the bodyís anaerobic
energy-producing systems by increasing muscular strength and lactic acid
tolerance during short high-intensity movements.
benefits of anaerobic training include:
ability to take in oxygen (improved lung capacity)
larger skeletal muscles
sustained exercise for more than two minutes involving large muscle groups
performs aerobic training, also known as cardiovascular training. Unlike
anaerobic exercise, oxygen does become the limiting factor during aerobic
exercise. Emphasis is placed on duration and intensity of the exercise and
safely raising the heart rate.
the benefits of aerobic training?
the minimum amount of aerobic training needed for significant improvements
in aerobic fitness is 20-30 minutes of sustained exercise 3-4 times a week.
As you become more proficient at aerobic training, you may increase the
amount of aerobic training.
benefits of aerobic training include:
blood oxygen levels
fat burning efficiency
basal metabolic rate
(bad) blood cholesterol level
balance and posture
By using the
Stretch ní Crunch program, you are assured that benefits are attained
from the continuous performance of the exercises. Each muscle group is hit
when you proceed through the Stretch ní Crunch training program.
functional training, the Stretch ní Crunch is a wonderful exerciser.
It is a known fact that resistance training helps strengthen muscles.
Usually this is accomplished by use of dumb-bells, bar-bells or
weight-bearing machines, but people tend to forget that training with your
own bodyweight is also important and can provide a great functional training
foundation. The Stretch ní Crunch allows you to perform effective
resistance using your own body weight.
When you are
working with the Stretch ní Crunch, remember not to short-change
yourself by performing only partial repetitions of each exercise. For all
Stretch ní Crunch exercises, be sure to stretch out and pull in
tightly in a steady and controlled manner so that you will reap the maximum
training benefits of the exercise.
Without a doubt, Core Training is one of the
best methods of training the bodyís stabilization muscles located deep in
the abdominals: the
Tranversus Abdominis. It has been proven that well-trained core
stabilization muscles result not only in a strong flat stomach, but also in
improved posture and strength in the lower back region.
Stretch ní Crunch is one of
the best exercisers for performing an effective Core Training workout. By
incorporating Core Training with
the Stretch ní Crunch, you will
be assured of postural and lumber spine improvements that will lead to
improvements in other daily and sporting activities and will reduce the
potential for injuries and lower back pain.
Abductor Muscles: Muscle used to pull away from the center of
the body. Commonly used in reference to the muscles located on the outside
of the thigh.
Adductor Muscles: Muscle used to pull towards the center of the body.
Commonly used in reference to the muscles located on the inner thigh.
Training for more than two minutes, which requires plenty of
Training for less than two minutes, requiring little oxygen.
Training: A circuit of exercises (any number of exercises may be included
especially the Stretch ní Crunch series).
Glutes (abbreviation for
large muscles that form each of the buttocks.
Hamstrings: A group
of 3 muscles located on the
Lactic Acid: A liquid waste by-product
chemical reaction -- resulting from muscle contractions during anaerobic
exercise lasting less than two minutes.
Buildup: Occurs as a result of too much lactic acid being produced by
muscles as a result of anaerobic training. Too much lactic acid slows down
Lats (abbreviation for
Latissimus dorsi): Large muscles located in the upper back.
They assist with the movement of the arms.
Muscles located on each side the abdominals. They assist
with the rotation and flexing of the torso.
Pecs (abbreviation for Pectoral): This muscle group ties in
across your chest starting at your arm pit, allowing you to push your arms
Phosphagen Acid: A waste by-product
chemical reaction Ė resulting from muscle contractions during anaerobic
exercise lasting less than 30 seconds.
(abbreviation for quadriceps): A set of 4 muscles located at the front top
part of the legs.
The number of times an exercise movement pattern is repeated.
Consists of a group of properly executed repetitions performed continually.
Tranversus Abdominis: A set of muscles often neglected by regular workout
Stretch ní Crunch
Congratulations on your purchase of the Stretch ní Crunch Full
Body Exercise Machine. Just from purchasing the Stretch ní Crunch,
we know you are serious about either starting to improve your whole quality
of life or continuing to find improved methods to enhance your fitness
youíll be completely satisfied with your Stretch ní Crunch purchase,
and so weíd like to invite you to send your success stories and comments to
our Customer Service department to the contact information listed below.
Post Office Box 28002
Detroit, Michigan 48228
United States of America
Phone: 734.261.9206 (24 Hour Customer
Web: www.Prostyle.us or
Distribution Opportunities Available: Contact our customer service
department for further details.
Stretch ní Crunch Specifications
Stretch ní Crunch is made of high quality durable construction offered
with a Lifetime Warrantee on all movable parts to the original Purchaser
with mailed in Warrantee Registration. (See warrantee for specific
Weight Capacity: Up to 250 pounds per pad.