Skandika LITEN, Assembly Instructions And User Manual

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Exercise instructions
FORWARD BENDS
SIDE BENDS OUTER THIGHS
INNER THIGHS
CALVES
1. The warm-up phase
Warming up helps to improve the blood flow in the body and enables the mu-
scles to work properly. It will also reduce the risk of cramp and muscle inju-
ry. It is advisable to do a few stretching exercises as shown below. Each stretch
should be held for approximately 30 seconds, do not force or jerk your
muscles into a stretch - if it hurts, STOP.
The exercise phase should be at least 12 minutes long. Most beginners start with exercise phases of
15 to 20 minutes duration.
Heart rate
Maximum
Cool down
Target zone
Age
85%
75%
2. The exercise phase
This stage demands the most training effort. Correct workouts will support your leg
muscles becoming more flexible – however, it is important to maintain a steady wor-
kout speed throughout the complete workout session. As a guideline you can check
your heart rate – it should be in the target heart rate zone as shown in the illustration
below.