NordicTrack 831.14595.5 - Manual (Page 16)

16
BENEFITING FROM USING THE INVERSION TABLE
If you feel nauseated while using the inversion table,
return to the starting position. Note that it may take a
few weeks of use for your inner ear to become accus-
tom to being inverted.
Do not use the inversion table right after you have
eaten.
Moving while using the inversion table may make it a
more comfortable experience, and may help joints and
muscles stretch and relax. Always move in a slow, con-
trolled manner.
The greater the angle at which the inversion table is
used, the shorter the time that you should rotate back
before rotating up. Increase the amount of inverted time
and the angle of use gradually.
Always pay attention to how your body feels as you use
the inversion table. Increase the level of intensity only
as it is comfortable for you. When you feel like you have
had enough, return to the starting position.
BEGINNER PROGRAM
The following are suggestions for persons who are just
starting to use the inversion table.
Set the index handle to allow the backrest frame to
rotate to 15° or less for the first one or two weeks. This
will allow your body time to adjust to the change in
gravitational pull.
Use the inversion table for one or two minutes at a
time, two or three times a day.
Stay inverted only for as long as it is comfortable. This
may be only a few seconds at first.
INTERMEDIATE PROGRAM
The following are suggestions for persons who have
become comfortable using the inversion table as
described under the BEGINNER PROGRAM.
Increase the angle to which the inversion table can
rotate, as it is comfortable. Adjust the index handle to
allow the inversion table to rotate to up to 60°, a few
degrees at a time.
Start to do gentle stretching while using the inversion
table.
Gradually increase the amount of time that you use
the inversion table to ten minutes or more, two or
three times a day. Routines can be varied from rotat-
ing back for one or two minutes and then up for 30
seconds, to rotating back and up for equal amounts of
time.
FULL INVERSION PROGRAM
The following are suggestions for persons who have
become comfortable using the inversion table as
described under the INTERMEDIATE PROGRAM and
desire to rotate to greater angles. Note that all the
benefits of inversion can be gained by rotating to 60°.
Do not attempt to do sit-ups.
Increase the angle to which the inversion table can
rotate, as it is comfortable. Adjust the index handle to
allow the inversion table to rotate until it comes in con-
tact with the center frame.
Adjust the backrest frame so that the long adjustment
knob is in the top hole (see SELECTING THE BACK-
REST FRAME POSITION on page 13). If you weigh
220 lbs. (100 kg) or more, adjust the long adjustment
knob to the center hole in the backrest frame. Rotate
back and up as described on page 15.
This section contains information and suggestions about using the inversion table. Make sure that all parts are
properly tightened each time you use the inversion table. Replace any worn parts immediately. See the ADJUST-
MENT section starting on page 13 to identify parts referred to in this section.
DEVELOPING A PROGRAM