FitLogic Miracle V380, Owner'S Manual

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EXERCISE INSTRUCTIONS
1. The Warm Up Phase
This stage helps 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. Work to your but 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,