13
6)
Make sure that there is adequate
free space behind the unit, free of
obstacles.
7)
To ensure regular trouble-free use,
read
the
detailed
maintenance
program on the last pages for each
language.
EXERCISE INSTRUCTIONS.-
Use of the ELLIPTICAL TRAINER
offers various benefits; it will improve
fitness, muscle tone and when used in
conjunction with a calorie controlled
diet it will help you to lose weight.
1,Warm-up phase.
This phase speeds up the body’s
blood circulation and gets the muscles
ready for exercise. It also reduces the
risk of cramp and sprains. It is
advisable to do some stretching
exercises, as shown below. Each
stretch should last approximately 30
seconds, do not overexert the
muscles. If you feel pain, STOP.
2. Exercise phase.
This phase requires the greatest
physical
exertion.
After
regular
exercise the leg muscles will become
more flexible. 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 fitness then
you should change your training
program. Do the warm-up and cool
down 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.
Summary of Contents for G290
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