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3. The cool-down phase
This stage helps to soothe your muscles and your cardiovascular system after your workout.
At the end of your workout, reduce the speed and exercise for approximately 5 minutes at this lower
speed level. Afterwards, repeat the warm-up exercises as described above.
It is recommended to exercise for at least 3 times a week – you should be aware, that you need to exer-
cise harder and longer if you get fitter. Spread your workouts evenly throughout the week.
Muscle toning
To reach a noticeable muscle toning with your device, it is necessary to set the resistance quite high.
With this, your leg muscles need to work harder during the exercise – however, this may cause you to
break up your exercise earlier. If you want to improve your fitness level as well, you need to modify
your exercise program in this way, that you train on a moderate level for the first minutes – the more
you reach the end of your exercise phase, increase the resistance setting to cause your leg muscles
work harder. Reduce the speed at the same time in order to keep your heart rate within the target
zone.
Weight loss
To lose weight, you need to work out comparatively hard. The longer your workout lasts, the more ca-
lories will be burned. It is almost the same way of exercise as if you want to improve your fitness level.
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