Re Fitness Collection
29
28
Swift User Manual Lifepro
SAMPLE WEEKLY TRAINING PLAN
Week: ________________ Month: ______________ Year: _________________
Day
Date
Exercise
Duration
Exercise
Distance
Calories
Burned
Pulse
Rate
Notes
Mon.
Tues.
Wed.
Thur.
Fri.
Sat.
Sun.
Weekly Totals:
TRAINING INSTRUCTIONS
Spend about 5 minutes doing warm-up stretches before exercising; this prevents pulled
muscles and other exercise injuries. Stretching gets blood flowing and helps loosen your
muscles so they are ready for exercise. While doing the following stretches, do not force or
jerk your muscles, and most importantly, if it hurts: STOP. After stretching, continue your
warm-up by walking on the treadmill for 3–5 minutes at a low speed.
TOUCH YOUR TOES
1. Bend your knees slightly. Let your back and shoulders relax as
you bend over and try to touch your toes.
2. Hold the stretch for 10–15 seconds. Repeat 3 times.
STRETCH YOUR LEGS, CALVES, AND BUTTOCKS
1. Sit on the floor or a cushion. Place your left foot against your
right inner thigh.
2. Bend toward your right foot and try to touch your toes.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR QUADS
1. Place your left hand on a wall or a table to help with balance.
2. With your right hand, grab your right ankle. Pull your heel in
toward your buttocks.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR GROIN AND INNER THIGH MUSCLES
1. Sit on the floor or a cushion with your knees bent and the soles
of your feet together.
2. Hold your ankles and bend forward at your hips.
3. Hold the stretch for 10–15 seconds. Repeat 3 times.
During the exercise phase you’re building muscle, stamina, and
improving your cardiovascular health slowly over time. The most
important thing is to always listen to your body. If you are tired or sore, slow down or stop
training for the day.
After exercising, it’s important to give your body time to cool down and recover. Walk on the
treadmill for another 3–5 minutes at low speed. Then, spend 5 minutes completing the above
warm-up stretches to continue cooling down your muscles. Be careful not to force or jerk your
muscles as you stretch.
You can connect your smartphone or tablet to the Swift’s built-in Bluetooth
speakers. When connected, you can listen to music and videos and take
phone calls while exercising. To connect:
1. On your smartphone or tablet, go to
Settings
, then
Bluetooth.
2. Turn on Bluetooth.
3. In the Device List, select the
hnk_audio
device.
4. When prompted, tap
Pair
.
Your smartphone or tablet is now connected to the Bluetooth speakers.
