2
2
.
.
T
T
h
h
e
e
E
E
x
x
e
e
r
r
c
c
i
i
s
s
e
e
P
P
h
h
a
a
s
s
e
e
This is the stage where you put the effort in. After regular use, the muscles in your legs will become more
flexible. Work at your own pace and be sure to maintain a steady tempo throughout. The rate of work should be
sufficient to raise your heartbeat into the target zone shown on the graph below.
3. The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm up
exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises should now be
repeated, again remembering not to force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times a week,
and if possible space your workouts evenly throughout the week.
MUSCLE TONING
To tone muscle while on your
MAGNETIC
ELLIPTICAL STRIDER
you will need to have the resistance set
quite high. This will put more strain on your leg muscles and may mean you cannot train for as long as you
would like. If you are also trying to improve your fitness you need to alter your training program. You should
train as normal during the warm up and cool down phases, but towards the end of the exercise phase you
should increase resistance making your legs work harder. You will have to reduce your speed to keep your
heart rate in the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work the more calories
you will burn. Effectively this is the same as if you were training to improve your fitness, the difference is the
goal.
SIDE BENDS
OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
This stage should last for a minimum of 12
minutes though most people start at about
15-20 minutes
Target zone
Heart Rate
Maximum
85%
70%
Cool down
Age
200
180
160
140
120
100
80
20
25
30
35
40
45
50
55
60
65
70
75
Maximum
