Exercise Hub User Guide
®
HealthBeat Outdoor Fitness System
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Care should be taken to:
Limit saturated fat and moderate total fat intake
Choose foods low in salt
Limit your alcohol intake if you choose to drink
Consume only moderate amounts of sugars and foods containing added sugars
Prevent weight gain: be physically active and eat according to your energy needs
Care for your food: prepare and store it safely
Source: This abridged version of Dietary Guidelines for Australian Adults (2003) Australian guide
to healthy eating was obtained from http://www.health.gov.au/
Bundaberg Regional Council Sport and Recreation
An important part of Bundaberg Regional Council’s vision and charter is to work together for “a
safe, active, healthy and connected community where Council links and promotes the benefits of
physical activity and works with community to explore better preventative health initiatives and
provide facilities and services that enhance our communities’ quality of lifestyle”.
Source: Bundaberg Region 2031 Community Plan.
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Healthy Communities Initiative and Sport and
Recreation - Bundaberg Regional Council
Healthy Communities Initiative
Healthy for LIFE is a Bundaberg Regional Council project, funded by the Australian Government
under the Healthy Communities Initiative. The project aims to work in partnership with local service
providers and organisations to provide a range of physical activity, nutrition and healthy lifestyle
programs for adults (18 years and over) in the Bundaberg region from one of the following groups:
are not employed full time in the workforce
are from the Aboriginal and Torres Strait Islander population
are from the culturally and/or linguistically diverse population
are older Australians (retirees or pensioners)
have a disability
are carers, and/or
parents not in the workforce.
General guidelines for healthy eating
General guidelines for healthy eating
Enjoy a wide variety of nutritious foods
Eat plenty of vegetables, legumes and fruits
Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
Include lean meat, fish, poultry and/or alternatives
Include milks, yoghurts, cheeses and/or alternatives
Reduced-fat varieties should be chosen, where possible
Drink plenty of water
Why be Healthy
and Active?
Why be Healthy and Active?
Australians are living longer than ever before. Doing a few simple things every day can help us to
lead healthy and independent lives. The lifestyle choices we make can really affect our health and
wellbeing. Many Queenslanders increase their risk of developing a chronic disease such as heart
disease, type 2 diabetes and some cancers through unhealthy behaviours that can be avoided.
Improving your diet and being more physically active can help prevent or delay some chronic
diseases. The changes you make to your diet and physical activity can also increase your energy,
help you to sleep better and improve your mood! Source: National Physical activities guidelines
for Australians http://www.health.gov.au/.
How HealthBeat® Outdoor Fitness System can help
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. HealthBeat® Outdoor Fitness
System can help:
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.
Cardiovascular exercise – strengthens the heart and burns calories. The Cardio Stepper offers
a cardiovascular exercise.
Muscular strength and endurance – increases metabolism and strengthens the body.
Pull-up/Dip and Ab crunch/Leg Lift can be used to improve muscular strength and endurance.
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 up your goals and write them down. What do you want to accomplish?
Weight loss?
Better overall health?
Strength?
Better cardiovascular health?
Better balance?
4. Read the section, “Warming Up” on p.8 of this User Guide. This is very important to avoid risk
of injury, and to help you to have a successful workout. And, as with any new fitness program,
begin slowly.
5. IMPORTANT: 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.
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Getting Started
Getting started with HealthBeat®
1. Consult 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.
Cardio Stepper
Cardio Stepper
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
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.
Tailor your Workout:
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.
Muscle Groups Used:
Quadriceps, hamstrings, calves, tibialis anterior, as well as core trunk muscles.
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Pull Up / Dip
Pull-up/Dip
Type of Workout:
Muscle Strength/Endurance
Instructions:
Pull-Up:
1. Bring chin to bar at the stop point
2. Keep body “calm,” no swinging
3. GO SLOWLY
4. Repeat
Dip:
1. Do NOT lean forward—look straight ahead
2. Arms parallel with ground at stop point
3. GO SLOWLY
4. Repeat
Tailor Your Workout:
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.
Muscle Groups Used:
Pull-Up: Mainly biceps, to lesser degree latissimus.
Dip: Mainly triceps, to lesser degree pectoralis.
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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 45degree angle, then slowly lower
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
Tailor Your Workout:
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.
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. For more
advanced users, lift legs together to a 45-degree angle, slowly, without swinging. Lower legs
slowly. Repeat.
Muscle Groups Used:
Rectus abdominus (upper and lower).
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Ab Crunch / Leg Lift
Ab Crunch / Leg Lift
Type of Workout:
Core Strength
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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Warming Up and Stretching
Warming up
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.
Workout 1. Fat Burn / Circuit Session
Minimal rest (0-15 seconds) is required during this session.
Warm Up - 10 minutes brisk walk or light jog
For all stations complete 3 sets of 15 repetitions (unless otherwise stated)
Station 1. Assisted Dips Machine (use legs for assistance by slightly jumping to assist through
the movement – maintain good firm grip on handle)
Station 2. Walking Lunges (mark out 20 metres, lunge there and return)
Station 3. Assisted Chin Ups Machine (use legs for assistance by slightly jumping to assist
through the movement- maintain good firm grip on handle)
Station 4. Burpes – Up / Downs (place mat / towel on the ground. Start by lying on the ground
in a push-up position then push-up while bring feet underneath you into a crouch
position then jump. Return to lying push-up position – Repeat 15 times
Station 5. Ab crunch Machine – Crunches (place feet in the holding bracket)
Station 6. Skipping / Jog / Sprints 2 minutes
Station 7. Leg Lift Machine – Leg Lifts (hold the bracket with both hands)
Station 8. Cardio Stepper – Quick steps 2 minutes (pump arms or hold balance beam)
Cool Down – 5 minutes Light jog / brisk walk
Repeat circuit 2 to 3 times
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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.
Workout 2. Strength / Toning Session
Increased rest periods (30 seconds -2minutes) in this session and the goal is to still keep heart
rate elevated while also increasing the resistance in the session. For toning keep rest periods
closer to 30 seconds and increase to 2 minutes for strength sessions.
Warm Up: 10 minutes Jog / Skipping
3 sets of 8-12 repetitions (8 repetitions = strength – 12 repetitions = toning)
Complete 3 sets on each apparatus then move onto the next station
Station 1. Chin Up machine (assisted with small jumps for toning)
Station 2. Sprint / Walking Lunge (Lunge for 20 metres and return with a sprint)
Station 3. Dip Machine (assisted with small jumps for toning)
Station 3. Cardio Stepper 2 minutes (lower levels for toning and increase level for strength)
Station 4. Crunch machine (place weight on chest to increase resistance)
Station 5. Star Jumps / Skipping / Squat Jumps 2 minutes
Station 6. Leg Lift Machine (place weight on feet to increase resistance)
Station 7. Cardio Stepper (2 minutes)
Station 8. Lying Side Oblique Lifts (lying on side – use arm as brace and lift hip of the ground
and then return hip to ground - repeat)
Cool Down – 5 minutes Light jog / brisk walk / Stretch
Workout 3. Advanced Strength Session
Complete recovery after each set (2 – 3 minutes) is required for optimal strength gains.
Slow controlled movements and additional weighted devices will assist in the routine.
Complete 3-5 sets then move onto next station
Warm Up: 10 minutes Jog / Skipping
3 sets of 8 – 12 repetitions
Station 1. Chin Up Machine (Wide Grip)
Station 2. Chin Up Machine (close Grip)
Station 3. Dip Machine
Station 4. Push Ups
Station 5. Cardio Stepper (highest level possible for 1 minute)
Station 6. Lunges (20 metres and return)
Station 7. Crunch Machine (place weights on chest)
Station 8. Leg Lift Machine (place weights on chest)
Cool Down – 5 minutes Light jog / brisk walk / Stretch
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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.
Acknowledgments
The Healthy for LIFE
project is funded by the
Australian Government
and proudly supported
by Bundaberg Regional
Council.
The Healthy for LIFE project acknowledges the
YMCA Bundaberg for their assistance with the
provision of exercise routines for inclusion in
this user guide.
Please note that this publication is provided as a
guide. Consult 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.
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