CARDIOSTRONG CST-EX40-BG, Assembly And Operating Instructions Manual

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EX 40
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10. Reward yourself
Do something good for you and your body after training or after achieving a partial
goal. Go to the sauna or a swimming pool. Mix a protein shake or enjoy a delicious
salad.
5.3 Designing a workout
We recommend two or three workouts per week. Warm up for about five minutes
before starting each workout. Finish the workout with a cool-down and targeted
stretching.
Warm-up
approx. five minutes Dynamic movement of large muscle groups at
a low intensity. Core body temperature increases
and the metabolic process is speeded up.
WEEK 1 + 2
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 20 min. Slow speed, no
resistance
30 min. Moderate speed, keep
resistance low
Wed 20 min. Slow speed, no
resistance
30 min. Moderate speed, keep
resistance low
Fri 20 min. Slow speed, no
resistance
30 min. Moderate speed, keep
resistance low
In the first week, increase the speed in
between for two-minutes. Maintain heart
rate.
In the second week, increase the speed
for brief periods.
WEEK 3 + 4
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 25 min. Slow speed, no
resistance
35 min. Vary speed, keep resistance
low
Wed 25 min. Slow speed, no
resistance
35 min. Vary speed, keep resistance
low