Pro Fitness 9283495, Assembly & User Manual

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For your basic Aerobic Exercise routine we suggest that you try the following, remember breathe
correctly, exercise at your own pace and do not over-train as injury may result.
Week 1 & 2 Exercise 4 minutes at
“A”
Warm Up 5
—10Minutes Rest 1 minute
Cool Down 5 Minutes Exercise 2 minutes at
“A”
Exercise slowly 1 minute
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Week 3 & 4 Exercise 5 minutes at
“A”
Warm Up 5
—10Minutes Rest 1 minute
Cool Down 5 Minutes Exercise 3 minutes at
“A”
Exercise slowly 2 minutes
________________________________________________________________
Week 5 & 6 Exercise 6 minutes at
“A”
Warm Up 5
—10Minutes Rest 1 minute
Cool Down 5 Minutes Exercise slowly 4 minutes at
“A”
Exercise slowly 3 minutes
________________________________________________________________
Week 7 & 8 Exercise 5 minutes at
“A”
Warm Up 5
—10Minutes Exercise 3 minutes at “B”
Cool Down 5 Minutes Exercise 2 minutes at
“A”
Exercise Slowly 1 minute
Exercise 4 minutes at
“A”
Exercise Slowly 3 minutes
________________________________________________________________
Week 9 & beyond Exercise 5 minutes at
“A”
Warm Up 5
—10Minutes Exercise 3 minutes at “B”
Cool Down 5 Minutes Exercise 2 minutes at
“A”
Exercise Slowly 1 minute
Repeat entire cycle 2 or 3 times
________________________________________________________________
This is only suggested programme and may not suit every individual
’s needs.
GETTING STARTED
You will often read about terms referring to exercise that may be confusing, below are some of the
definitions that are regularly used.
Repetition - Commonly referred as
“REPS”.
This is a complete movement from start to finish.
Set-- This is a complete number of consecutive repetitions. i.e. 1 set of 10 reps.
Speed of motion- This is the relative speed of movement for r\each rep.
Fast is considered as 1 rep/second, medium is 1 rep/2seconds, and slow is 1rep/4seconds
Intensity -------
“How “hard” the exercise feel.
Low intensity = easy exercise. High Intensity = hard exercise
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TRAINING PROGRAMMES: