13
It is important to keep the rhythm
constant. The rhythm of the exercise
should be fast enough to bring the
heart rate into the target area, as
shown on the following graph:
This phase should last at least 12
minutes, although it is advisable for
most people to start off with
sessions of 10-15 minutes.
3. Cool-down phase
This phase allows the cardiovascular
and muscle system to relax. It
consists of repeating the warm-up
exercises, i.e. reducing the rhythm
and continuing for approximately 5
minutes. Repeat the stretching
exercises but remember not to
overexert the muscles.
Eventually your training sessions will
have to become longer and more
intensive. It is advisable to exercise
at least three days per week, on
alternate days.
Muscle toning
You should select a high exertion
level in order to tone muscles during
exercise. This entails greater stress
on the leg muscles, so it may be
wise to reduce exercise times. If you
also wish to improve your overall fi
tness then you should change your
training program. Do the warm-up
and cooldown exercises as normal
but when you are reaching the end
of the exercise phase, increase the
exertion level in order to make your
legs work harder. You should reduce
speed in order to keep your heart
rate within the target area.
GENERAL INSTRUCTIONS.-
Carefully
read
through
the
instructions
contained
in
this
manual. It provides you with
important
information
about
assembly, safety and use of the
machine.
1 This unit has been designed for
home use. The user weight does not
have to exceed 130kg.
2 Keep your hands well away from
any of the moving parts.
3 Parents and/or those responsible
for children should always take their
curious nature into account and how
this can often lead to hazardous
situations and be haviour resulting in
accidents. This unit does not have to
be used in any case like toy.
4 The owner is responsible for
ensuring that anyone who uses the
machine is duly informed about the
necessary precautions.
5 Your unit can only be used by one
person at a time.
6 Use suitable clothing and
footwear. Tie up your shoelace
correctly.
ASSEMBLY INSTRUCTIONS.-
The assistance of a second person
is required for assembling this
machine.
Take the unit out of its box and
make sure that all of the pieces are
there:
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