C. Duration:
Each workout should consist of warm up, training zone exercise and cool down. Warm
up should be one important part of every workout. Prepare the body for strenuous
exercise by increasing circulation to deliver more oxygen to the muscles, and raising
body temperature. Five to ten minutes of stretching can provide a good warm up.
After warm up, begin exercise with low intensity for a few minutes. Then increase the
intensity to the training zone for a period of fifteen to thirty minutes. To aid circulation
and help prevent soreness, finish the workout with five to ten minutes of stretching or
light exercise.
D. Motivation:
Stay Motivated! The key to a successful program is Regular Exercise. A regular time
and place should be established. And the performance should be recorded.
E. Heart Rate Range:
Establish your target heart rate range. Subtract your age from the number 220. Then
take the result and multiply by 75% (0.75). The resulting figure is your Minimum
Target Heart Rate. To establish your maximum target heart rate, subtract your age
from the number 220, and multiply the result by 85% (0.85). While exercising, try to
keep your heart rate within the range to achieve best result.
Maintenance and Storage
1. Inspect and tighten all parts each time you use the machine. Replace any
worn parts immediately.
2. The machine can be cleaned using a damp cloth and mild non-abrasive
detergent. Do not use solvents.
3. Lubricate the joints every six months with WD-40 or light oil.
4. Store the machine IN-DOOR. Excess moisture and water would cause rust
on the frame.
5. The machine shall be placed at least 24 inches away from the wall or/and
any other object such as furniture to provide safe access to and passage
around the machine.
6. To avoid possible injury, the help of two or more people are needed when
moving the machine around.
13
Summary of Contents for MARCY ZON
Page 9: ...8...
