Insportline IN 13148, User Manual

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21
GENERAL FITNESS TIPS
Start your exercise program slowly, i.e. one exercise unit every 2 days. Increase your exercise
sessions week by week. Begin with short periods per exercise and then increase these continually.
Start slowly and don’t set yourself impossible targets. In addition to these exercises do other forms of
exercise, such as jogging, swimming, dancing and/or cycling.
Always warm up thoroughly before exercising. To do so, carry out at least five minutes of stretching or
gymnastic exercises to avoid straining or injuring your muscles.
Check your pulse regularly. If you do not have a pulse measuring instrument, ask your GP about how
you can measure your heart rate effectively. Determine your personal exercise frequency range to
achieve optimal training success. Take into account both your age and your level of fitness.
Make sure you breathe regularly and calmly while exercising.
Make sure you drink enough during exercising and that your body’s liquid requirement is satisfied.
Consider that the recommended drinking amount of 2
– 3 liters per day is strongly increased by
physical strain. The fluid you drink should be at room temperature.
While exercising on the treadmill, always wear light and comfortable clothing as well as sport shoes.
Do not wear loose clothing that could tear or get caught in the device.
This treadmill is only for your personal workout.
WARM-UP/STRETCHING EXERCISES
A successful exercise session begins with warming up and ends with cooling down and relaxing.
These warming up exercises prepare your body for the subsequent demands made upon it. The
cooling down/relaxation period after the exercise session ensures that you do not experience any
muscular problems. In the following text you’ll find stretching exercise instructions for warming up and
cooling down your body. Please, pay attention to the following points.
Neck exercises
Tilt your head to the right and feel the tension in your neck. Slowly drop your head down to your chest
in a semi-circle and then turn your head to the left. You will feel a comfortable tension in your neck
again. You can repeat this exercise alternately several times.
Exercises for the shoulder area
Lift the left and right shoulder alternately, or lift both shoulders simultaneously.