Healthbeat User Guide

HealthBeat® User Guide

Welcome to HealthBeat® Outdoor Fitness System

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The benefits of exercise are endless: increased strength and coordination, better cardiovascular health, a sense of well-being and a healthier community.

Add fresh air and sunshine, and you have a combination that will inspire people of all ages to get moving towards better fitness. So we developed the HealthBeat® outdoor fitness system to provide a unique, interesting, progressively challenging way to integrate exercise within a natural, outdoor environment. Meeting the needs of teens and adults of all fitness levels, HealthBeat encourages people of all ages to get out there and get active!

Our Philosophy

Healthy Communities

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Designed for all fitness levels

Designed for all fitness levels The HealthBeat® outdoor fitness system is designed for beginner, intermediate and advanced users, and those with additional fitness needs. HealthBeat provides cardiovascular, strength training, endurance and flexibility benefits. On each station, you’ll find clear signage with graphics that indicate the motion and movement of the activity. You’ll see where to start and where to finish, as well as correct body position. Each station offers progressive, varying levels of difficulty that you control.

HealthBeat was designed to be completely intuitive, so you don’t need a personal trainer to teach you how to use the equipment.

With HealthBeat, you can exercise your heart, lungs, large and small muscles, and more for overall fitness benefits. And, unlike home exercise equipment, HealthBeat was created for the outdoors, for multiple users, and can be installed in phases, starting with one station or more.

Later in this guide, you’ll learn how you can move to the next level of fitness by maximizing the movement of each piece of equipment. Many of the stations feature an adjustable hydraulic cylinder, with difficulty levels of one to six. One is the least difficult, six is the most challenging.

HealthBeat® Mobility 4

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Exercise is the Best Prescription If your doctor could write you a prescription that would strengthen your heart, lower your blood pressure, decrease your risk of osteoporosis and diabetes as well as increase your energy level and improve your quality of life, would you take it?

Exercise is that prescription – and it's yours for the taking!

Landscape Structures’ HealthBeat outdoor fitness system is designed to help you increase the strength of your body and decrease your risk of disease. Simple cardiovascular exercise, like walking, is not enough to achieve maximum fitness and health.

Here’s how the HealthBeat Outdoor Fitness System can help: Cardiovascular exercise—strengthens the heart and burns calories Applicable HealthBeat Stations: Cardio Stepper, Balance Steps, Plyometrics Muscular strength and endurance—increases metabolism and strengthens the body Applicable HealthBeat Stations: Squat Press, Chest/Back Press, Pull-Up/Dip, Ab Crunch/Leg Lift and Assisted Row/Push Up Flexibility—stretches muscles and ligaments to protect against pain and injury Applicable HealthBeat Stations: Stretch and Tai Chi Wheels Certain populations will have additional fitness needs. Many people are challenged with balance as the result of an accident, illness or age. The HealthBeat Balance Steps and the new addition of the Mobility station address the needs of this population.

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Getting Started

Getting Started with HealthBeat® 1.

C onsult your healthcare professional before starting any fitness program.

This is especially important if you are pregnant, sedentary or have pre-existing health conditions, such as back or heart problems.

2. Determine your current fitness level. Be honest.

• Beginner (new to fitness or starting a fitness program after a long absence) •

Intermediate (currently active, participating in physical activity at least 30 minutes a day)

• Advanced (very active, established fitness program, at least one hour, four to seven times a week) 3. Set your goals and write them down. What do you want to accomplish?

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Weight loss?

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Better overall health?

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Strength?

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Better cardiovascular health?

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Better balance?

4. R ead the section, “Warming Up” on pg. 18 of this User Guide. This is very important to avoid risk of injury, and to help you have a successful workout.

And, as with any new fitness program, begin slowly.

5. I MPORTANT: If you notice any signs of distress while using HealthBeat®, such as difficult breathing, even after slowing down, chest pains or other issues, stop IMMEDIATELY and get medical attention.

Your specific park or site may not currently have every HealthBeat fitness station that is listed in this guide. You can find out if more stations are planned by calling your local park and recreation department. If you notice any maintenance issues, please contact your local park and recreation department or property owner.

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Type of Workout: Cardiovascular/Aerobic/Endurance

Instructions: 1. Adjust the dial to find a comfortable resistance level (one to six) 2. Step quickly and smoothly 3. Swing your arms freely or hold the handles 4. Stand up straight with good posture 5. Look straight ahead

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Note: This equipment uses Adaptive Resistance which automatically adjusts resistance to match your level of effort. Speeding up the exercise increases resistance. Slowing down decreases resistance.

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HealthBeat® Cardio Stepper

Cardio Stepper

RESISTANCE DIAL

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RESISTANCE DIAL

The Cardio Stepper provides a cardiovascular or aerobic workout using your own body weight. You can change the resistance, using the dial on the cylinder, to allow you to target specific heart-rate training zones. One is the least resistance, six is the greatest.

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Quadriceps, hamstrings, calves, tibialis anterior, as well as core trunk muscles.

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HealthBeat® Balance Steps

Balance Steps Type of Workout: Balance and Coordination

Instructions: Stepper: 1. Step up on the lowest step with one foot 2. Add the other foot 3. Reverse and return to the ground 4. Continue using progressively higher steps

Balance Beam: 1. Walk across steps using your arms for balance or the handrail, if needed 2. Turn and repeat

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Stepper: For a step aerobic workout, step up and down, repeat. For more advanced users increase the pace and duration of workout.

Balance Beam: When used as a balance beam, begin by holding the handrail.

As you gain confidence, use your arms for balance, then put hands on hips.

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Quadriceps, hamstrings, calves, tibialis anterior, as well as core trunk muscles.

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HealthBeat® Mobility

Mobility Type of Workout: Balance and Coordination

Instructions: Using the handrail, slowly walk up steps, pause on landing and then begin descent on ramp. At end of ramp turn around, now ascend ramp and descend stairs.

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Core trunk muscles, quadriceps, hamstrings, calves, as well as the balancing area of the brain and nervous system.

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HealthBeat® Squat Press

Squat Press Type of Workout: Muscle Strength/Endurance

Instructions: 1. Place feet in front of body as shown, shoulder-width apart 2. Head, shoulders and hips must be aligned at start and throughout exercise 3. Keep feet flat on ground 4. Knees should be aligned with toes 5. Look straight ahead

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Note: This equipment uses Bilateral, Adaptive Resistance which works two muscle groups with each push/pull movement, and automatically adjusts resistance to match your level of effort. Speeding up the exercise increases resistance. Slowing down decreases resistance.

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RESISTANCE DIAL

HealthBeat RESISTANCE DIAL

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The Squat Press builds leg and hip muscle endurance. Beginners should start with the resistance dial set at one, and do fewer repetitions. For advanced users, increase resistance by adjusting the dial on the cylinder to a higher number.

One is the least resistance, six is the greatest. Increase repetitions as desired.

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Quadriceps, hamstrings, gluteus and hip flexors (iliopsoas).

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HealthBeat® Plyometrics

Plyometrics Type of Workout: Power/Plyometric

Instructions: 1. Place feet shoulder-width apart 2. Keep knees bent 3. Jump/hop quickly onto step, while keeping knees bent and hands out in front of body 4. Jump/hop back to starting position 5. Repeat using variety of step heights

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Plyometics: Plyometrics increase muscle power, and are useful for explosive motions such as jumping. Beginners can start with the lowest step and do as many repetitions as desired. More advanced users can increase number of repetitions, and use a higher step. The most advanced users can jump from one step to the ground, then another step. You can jump forward, then backward in varying combinations; also, jump while turning 90 degrees or 180 degrees. Utilize all heights for increasing difficulty.

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Type of Workout: Muscle Strength/Endurance

Instructions: 1. Head, shoulders and hips should be in line 2. Sit up straight 3. Keep feet flat on ground 4. DO NOT lock your elbows 5. Push as shown in illustration; pull back to starting position 6. Repeat

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Note: This equipment uses Bilateral, Adaptive Resistance which works two muscle groups with each push/pull movement, and automatically adjusts resistance to match your level of effort. Speeding up the exercise increases resistance. Slowing down decreases resistance.

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HealthBeat® Chest/Back Press

Chest/Back Press

RESISTANCE DIAL

RESISTANCE DIAL

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The Chest/Back Press builds muscle endurance for opposing muscle groups equally with one fitness station. Beginners should start with the resistance dial set at one. Start with fewer repetitions. For more advanced users, increase resistance by adjusting the dial on the cylinder. One is the least resistance, six is the greatest. Increase repetitions as desired.

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Pectoralis major, latissimus dorsi, triceps and biceps.

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Type of Workout: Muscle Strength

Instructions:

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Assisted Row: 1. Grab bar as shown, keeping body straight 2. Pull your chest up to the bar 3. Lower slowly, keeping body aligned throughout the exercise

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Push-Up: 1. Follow the same principles as assisted row 2. Utilize chest-to-bar motion

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HealthBeat® Assisted Row/Push-Up

Assisted Row/Push-Up

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Tailor Your Workout:

Beginners can safely strengthen muscles with the Assisted Row/Push-Up by starting with feet closer to the bar. More advanced users can utilize the middle RESISTANCE bar, having feet further from bar at start and performing more repetitions.

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Push-Up: Pectoralis major and triceps.

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Row: Latissimus dorsi and biceps.

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HealthBeat® Pull-Up/Dip

Pull-Up/Dip Type of Workout: Muscle Strength/Endurance

Instructions: Dip: 1. Do NOT lean forward—look straight ahead 2. Arms parallel with ground at stop point 3. GO SLOWLY 4. Repeat

Pull-Up: 1. Bring chin to bar at the stop point 2. Keep body “calm,” no swinging 3. GO SLOWLY 4. Repeat

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The Pull-Up/Dips are highly effective muscle strength-building exercises.

Pull-Up: Beginners can start by using an underhand grip. More advanced users can use an overhand grip. Either overhand or underhand grip is acceptable.

Dip: Advanced users can increase repetitions.

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Type of Workout: Core Strength

Instructions: Leg Lift: 1. Lie on bench and reach back for handlebar.

2. Hold the bar and lift legs straight out 3. Raise one or both legs to a 45-degree angle 4. Lower slowly

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Ab Crunch: 1. Lie down on bench with knees bent at 90 degrees 2. Place feet either on top (more difficult) or under the footrest bar (less difficult) 3. Place hands over ears (more difficult) or on chest (less difficult) 4. Raise upper body off bench to a 45-degree angle, then slowly lower

HealthBeat® Ab Crunch/Leg Lift

Ab Crunch/Leg Lift

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Ab Crunch: Beginners should start by hooking toes under the bar. Cross hands over the chest and raise the upper body to a 45-degree angle, then slowly lower. For greater difficulty, place feet on top of bar. This isolates the abdominal muscles from the hip flexor muscles for a better core strengthening exercise. For the most advanced users, increase number of repetitions.

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Leg Lift: Beginners should lie down on the Ab Crunch/Leg Lift bench and reach for the handlebar. Hold the bar and lift legs straight out. Raise one leg at a time to a 45-degree angle. Repeat.

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Rectus abdominus (upper and lower).

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HealthBeat® Tai Chi Wheels

Tai Chi Wheels Type of Workout: Flexibility/Meditation

Instructions: 1. Be mindful of your posture and breathing 2. Turn wheels in the same direction, clockwise to start, then counter-clockwise 3. Use to relax and/or meditate 4. Go slowly 5. Stand with knees slightly bent and back straight 6. Look forward, breathe slowly and evenly 7. Change to opposing directions

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Increase repetitions on the Tai Chi Wheels for a longer and more beneficial workout. Work on your controlled breathing.

HealthBeat For ages

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Deltoid, rotator cuff, trapezius, and to lesser degree, chest and back muscles.

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HealthBeat® Stretch

Stretch Type of Workout: Flexibility

Instructions: Torso Stretch: 1. Stand on stool, facing handle 2. Pull abdominal muscles in, and squeeze shoulder blades together.

3. Start to rotate the lower body side to side, while upper body remains facing the handle Upper Body Stretch: 1. Grasp bar overhead 2. Keep shoulder blades down and begin to allow body weight to pull on arms and shoulders 3. Slight rotations can be added to the stretch to target various parts of the shoulder and upper body

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Torso Stretch: Shoulders, obliques and gluteus medius.

Upper Body Stretch: Upper back, shoulders and arms.

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Warming Up and Stretching

Warming Up When you are ready to begin your workout, warming up is very important. It prepares your body for exercise and gradually revs up your cardiovascular system, increases blood flow to your muscles and raises your body temperature.

Choose a warm-up activity that uses the same muscles you’ll use during your workout. For example, if you’re going to take a brisk 30-minute walk, walk slowly for a few minutes to warm up.

Stretching Current exercise philosophy states that static stretching is best done after a workout. This is the time that muscles are the warmest and most responsive to stretching.

Stretching is a valuable tool in the fitness arsenal. It can increase muscle flexibility which in turn decreases injury rates. Hold each stretch for 30 seconds, continuing to breath. You should feel some tension but no pain. Some of the most important areas to stretch after a workout are the hamstrings, glutes and quadriceps, as well as the muscles of the lower back.

Stretching can also serve as an important component of a post-exercise cool down, allowing the heart rate to come down slowly.

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A circuit training workout utilizes several exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time, before moving on to the next.

The total number of circuits performed during a training session will vary, depending on your fitness level, and your training goals. Circuit training with the HealthBeat® outdoor fitness system promotes cardiovascular endurance, strength, balance, core fitness and flexibility.

Circuit Training

Circuit Training Circuit training provides opportunities to improve mobility, strength and stamina. This type of workout is also great for competition preparation, so you can achieve your peak performance.

Sample circuit training workout: Lower body: 1. Balance Steps 2. Cardio Stepper 3. Squat Press 4. Plyometrics

Upper body: 5. Tai Chi Wheels 6. Chest/Back Press 7. Assisted Row/Push-Up 8. Pull-Up/Dip

Core: 9. Mobility 10. Ab Crunch/Leg Lift 11. Stretch

This circuit training workout works the lower body first, easiest to hardest, then the upper body, easiest to hardest, then your core muscles. The two cardiovascular options warm up the muscles before any strength training, then muscle endurance exercises precede strength building exercises. Tai Chi Wheels can be used as an upper body warm-up, and Mobility can be used as a lower body warm-up. End with HealthBeat Stretch for a cool down.

Placement of the HealthBeat fitness stations will vary at your park or trail. To personalize your circuit training workout, consider these variations.

• Walk between stations • Do jumping jacks between stations • Rest between stations

• Jog between stations • Do lunges between stations

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Strength Training

Strength Training Strength training provides opportunities to increase bone density, increase resting metabolism, lose fat, increase strength and balance, and enhance the shape and size of the muscular system. Anyone who has been cleared for exercise by their physician can benefit from a strength training routine.

Key points to understand when beginning a strength training program include: • A single lift is called a “rep”.

• A group of reps done in a row is called a “set”.

• Find a resistance level that you can lift 8 to 12 times with the last few reps fairly difficult to complete. A lack of progress or “gains” in a new program often is the result of lifting too little weight. The muscles should feel challenged to complete the set.

• All participants should begin with a 5-minute cardiovascular warm-up.

Listed next are strength training routines appropriate for beginning, intermediate and experienced fitness levels.

It is important after each of the following routines to spend five minutes on HealthBeat® Stretch focusing on upper back, hips and legs, as indicated on signage.

Beginning Strength Training Routine All exercises will be done for three full sets with a 30-second rest period between each set. Choose a resistance level (one is the least resistance, six is the greatest) where the last three to four reps feel like a struggle, but can be completed with good technique. The first few times through the routine, one or two sets is sufficient. Advance to the full three sets when fully comfortable with the equipment and the routine. Rest can be active rest (walking around, shaking out limbs, etc).

1.

5-minute warm-up

2. 8 to 12 reps on Chest/Back Press, 30-second rest, 8 to 12 reps, 30-second rest, finish with last set of 8 to 12 reps 3. 8 to 12 reps on Squat Press, 30-second rest, 8 to 12 reps, 30-second rest, finish with last set of 8 to 12 reps 4. 8 to 12 push-ups on the Assisted Row/Push-Up, 30-second rest, 8 to 12 push-ups, 30 second rest, finish with last set of 8 to 12 reps 5. 8 to 12 inclined row lifts on Assisted Row/Push-Up, 30-second rest, 8 to 12 lifts, 30-second rest, finish with last set of 8 to 12 reps 6. 8 to 12 tricep dips on lowest bar on Pull-Up/Dip, 30-second rest, 8 to 12 dips, 30-second rest, finish with last set of 8 to 12 dips 7. Cool down on Tai Chi Wheels

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This routine is for those familiar with strength training and who have been exercising for at least six weeks. In this routine after completing each of the exercises, rest for two minutes and then repeat the entire circuit. This can be done for a total of three circuits.

1.

5-minute warm-up on Cardio Stepper

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8 to 12 reps on Chest/Back Press

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8 to 12 reps on Squat Press

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12 to 15 push-ups on Assisted Row/Push-Up

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12 to 15 step-ups on right leg on Balance Steps

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12 to 15 incline rows on Assisted Row/Push-Up

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12 to 15 step-ups on left leg on Balance Steps

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12 to 15 tricep dips on lowest bar on Pull-Up/Dip

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Finish with 2 to 3 sets of 12 crunches and reverse crunches on Ab Crunch/Leg Lift

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Strength Training

Intermediate Strength Training Routine

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Strength Training

Advanced Strength Training Routine This routine is for those who have been exercising consistently for a least three months and who are in good cardiovascular shape. All sets on adjustable stations are 12 to 15 rep. If you start to lose good form on body weight exercises, take a break.

1.

5-minute warm-up on Cardio Stepper

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12 to 15 reps on Chest/Back Press

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2 minutes stepping on/off a Plyometrics step

4. 12 to 15 reps each of push-ups on Assisted Row/Push-Up (assisted or unassisted) and pull-ups on Pull-Up/Dip 5.

2 minutes stepping on/off a Plyometrics step or Cardio Stepper

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12 to 15 reps of tricep dips on Pull-Up/Dip

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2 minutes cardio choice

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12 to 15 reps on Squat Press

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2 minutes cardio choice

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12 to 15 step-ups on a Plyometrics step

11. 12 to 15 reps each of Ab Crunch and Leg Lifts 12. Finish with 5 minutes on Cardio Stepper

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Better playgrounds.

Better world.™ Since 1971, Landscape Structures has been committed to enhancing children’s lives by fostering and creating inspiring play experiences while honoring the environment.

We create innovative playground equipment to inspire children to grow strong bodies and minds so their futures remain bright. And to further ensure a better tomorrow, we are sensitive to the environment through manufacturing practices that minimize our impact on the earth. Our goal from day one has been to foster healthy children playing in healthy communities year after year, generation after generation.

Contact your local playground consultant today to learn more at 888.438.6574. Or visit playlsi.com.

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