Insportline BR-3010, User Manual

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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
more flexible. Work at your own pace, but be sure to maintain a steady tempo throughout. The rate of
work should be sufficient to raise your heartbeat into the target zone shown on the graph below.
200
180
160
140
120
100
80
HEART RATE
MAXIMUM
85%
70%
COOL DOWN
AGE
20 25 30 35 40 45 50 55 60 65 70 75
TARGET ZONE
This stage should last for a minimum of 12 minutes though most people start at about 15-20
minutes.
3. Cooling-Down Phase
This stage is to let your cardio-vascular system and muscles wind down. This is a repeat of the warm-
up phase. First, reduce your tempo and continue at this slower pace for approximately 5 minutes
before you get off your Exercise Bike. 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 to space your workouts evenly throughout the week.
MUSCLE TONING
To tone muscle while on your ROWING MACHINE 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
FORWARD
BENDS
SIDE BENDS OUTER THIGH STRETCHES
CALF/ACHILLES STRETCHES
INNER THIGH
STRETCHES