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2. EXERCISING
This phase is the most physically demanding part. Regular exercise strengthens the muscles. You can
determine the tempo yourself, but it is very important that it is the same throughout the exercise. Heart
rate should be within the target zone (see figure below).
This phase should last at least 12 minutes. Most people exercise for 15-20 minutes.
3. COOLDOWN
This phase serves to soothe the cardiovascular system and relax the muscles. It should take
approximately 5 minutes. You can repeat warming up exercises or continue exercising at slower pace.
Stretching your muscles after exercise is extremely important - you need to avoid sudden movements
and vibrations.
With improved fitness, you can lengthen and increase exercise intensity. Train regularly, at least three
times a week.
SHAPING MUSCLES
For muscle shaping, it is important to set a high load. The muscles will be more stressed, which may
cause that you will not be able to exercise as long as usual. If you are trying to improve your condition
at the same time, you need to adjust your training. Exercise in the usual way during the warm-up and
final stages of training but increase the resistance of the device at the end of the exercise. You may
need to slow down the speed to keep the heart rate in the target area.
