32
80
115-146
85
114-144
NOTE:
This is a guide only and performance will depend on the fitness and condition (health) of the
person using of the machine.
WORKOUT TIPS
•
Always perform stretching exercises before and after your workout.
•
Start slowly to avoid an injury.
•
If you are tired, recover for a few days.
•
Start with two or three 15-minute sessions per week with arrest day between workouts.
•
Warm-up for 5 or 10 minutes with gentle movements like walking or swinging your arms in a
circle and then stretch the muscles that you will use during workout. The machine will mainly
exercise the thigh and calf muscles.
•
Increase the pace and resistance slightly and comfortably. You can be able to exercise for a
few minutes at a time, but that will change quickly if you will exercise regularly.
•
End each workout with a 5-minute cool-down with the resistance at low level. You should
stretch the muscles you have just worked to prevent injury and cramps.
•
Increase your workout time by a few minutes each week until you can work continuously for 30
minutes per session.
•
Don’t worry about distance or pace. For the first few weeks, focus on endurance and
conditioning.
EXERCISE INTENSITY
•
During exercising, you should try to stay within your target heart rate zone (THR).
•
The THR table will tell you the THR for your age. This is only a guide and will depend on the
fitness and condition (health) of the person using the machine.
•
Always be aware of your feeling. If you feel dizzy or light-headed, stop immediately and rest. If
you are not breaking into sweat, speed it up.
STRETCHING GUIDE
Tips for stretching:
•
Start with gradual mobility exercises for all joints, simply rotate wrists, bend arm and roll your
shoulders. This will make the body natural lubrication to protect the bone surface.
•
Always warm up your body before stretching to increase blood flow and to make your muscles
supple.
•
Start with your legs and work up the body.
•
Each stretch should be held for at least 10 seconds (working up to 20 to 30 seconds) and
usually repeated about 2 or 3 times.
•
Don’t stretch until it hurts. If there is any pain, relax.
•
Don’t bounce. Do it gradually and relax.
•
Don’t hold your breath.
•
Stretch after exercising to prevent muscles tightening up. Stretch at least three times a week
to maintain flexibility.
