IV.WORKOUT GUIDELINES
BEWARE:
Before starting to use this or any exercise programs, consult your doctor. This
is especially important for people older than 35 years old, or for people with health prob-
lems.
If your equipment is provided with a pulse sensor, you must keep in mind this isn’t a medi-
cal instrument. Several factors can vary the accuracy of the heart rate interpretations. The
pulse sensor is just a help for the work outs, determining the general tendences of the
heart rate.
PROGRAMM WITH WARM UP WORKOUTS:
Warm up:
Start stretching and slightly activating the muscles between 5 and 10 minutes.
The warmup will increase your corporal temperature, your heart rate and your blood flow,
making you ready for the workouts.
•
Workout focused on the training area:
Do some exercises during 20-30 minutes with
your heart rate (do not maintain your heart rate more than 20 minutes during the first
weeks of the exercise program). Breath constantly and deeply during the workout (never
hold your breath).
•
Cool down:
Finish with stretching exercises for 5-10 minutes. Stretching increases the
flexibility of your muscles and help you to avoid injuries after the workouts.
Frequency of the workout:
In order to be fit or improve your shape, complete three
workout sessions each week, with a rest day between the workouts. After some moths of
regular training, you will be able of completing up to five workouts a week.
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