FitLogic MIRACLE R280, Owner'S Manual

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EXERCISE INSTRUCTIONS
1. The Warm Up Phase
This stage helps to get the blood flowing around the body and the
muscles working properly. It will also reduce the risk of cramp and muscle
injury. It is advisable to do a few stretching exercises as shown below. Each
stretch should be held for approximately 30 seconds, do not force or jerk
your muscles into a stretch - if it hurts,
STOP.
2. The Exercise Phase
This is the stage where you put the effort in. After regular use, the
muscles in your legs will become stronger. It is very important to maintain
a steady tempo throughout. The rate of work should be sufficient to raise
your heart beat into the target zone shown on the graph below. This stage
should last for a minimum of 12 minutes.
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.
To tone muscle while on your Treadmill you will need to have the
resistance set quite high. This will put more strain on our 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 harden than normal. You may have to reduce your
speed to keep your heart rate in the target zone. 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.