Owner’s Manual
19
VII. EXERCISE TIPS AND GUIDELINES
STRETCH
Stretching prior to exercise will improve flexibility and reduce chances of exercise related
injury. Ease into each of these stretches with a slow gentle motion. Hold for a count
of 10. DO NOT bounce. Repeat the stretch exercises again after cool down will help
to loosen and relax your muscles to prevent soreness.
WARM UP
The first five minutes of a workout should be devoted to warming up. This warm up will
limber your muscles and prepare them for more strenuous exercise. Warm up on the
treadmill by walking at slow speed.
COOL DOWN
NEVER
stop exercising suddenly. A cool down period of about 5 minutes will allow your
heart to re-adjust to the decreased demand. Use a low speed setting during the cool
down to gradually lower your heart rate.
HOW OFTEN ?
It is most often recommended that you exercise at least three to four times a week to
maintain cardiovascular fitness. If you have other goals such as weight loss or fat loss,
you will achieve your goal faster with more frequent exercise. Whether it is three days
or six days, remember that your ultimate goal should be to make exercise a lifetime
habit.
HOW LONG ?
For aerobic exercise benefits, it is recommended that you exercise for about thirty
minutes per session. Always Dial Switch slowly, especially if you have been sedentary
during the past year. In the beginning, you may begin with as little as 5 minutes per
session. Your body will need time to adjust to the new activity. As your body adjusts,
gradually increase your workout time per session.
If your goal is weight loss, a longer exercise session at lower intensities has been found
to be most effective. A workout time of 45-50 minutes or more is recommended for best
weight loss results.
CAUTION!
Always consult your
physician before
beginning any
exercise program.
