BEFORE
YOU
BEGIN
2
INTRODUCTION
IMPORT
ANT
PRECAUTIONS
ASSEMBL
Y
BEFORE
YOU
BEGIN
STEPPER
OPERA
TION
LIMITED
W
ARRANTY
TROUBLESHOOTING
&
MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBL
Y
CONDITIONING
GUIDELINES
BEFORE YOU
BEGIN
ASSEMBL
Y
25
INTRODUCTION
IMPORT
ANT
PRECAUTIONS
STEPPER OPERA
TION
CONDITIONING GUIDELINES
TROUBLESHOOTING &
MAINTENANCE
LIMITED WARRANTY
CONDITIONING GUIDELINES
ASSEMBL
Y
WARM UP
The first 2 to 5 minutes of a workout should be devoted to warming up. The warm-up will limber your muscles
and prepare them for more strenuous exercise. Make sure that you warm-up on your product at a slow pace. The
warm up should gradually bring your heart rate into your Target Heart Rate Zone.
COOL DOWN
Never stop exercising suddenly! A cool-down period of 3-5 minutes allows your heart to readjust to the decreased
demand. Make sure that your cool down period consists of a very slow pace to allow your heart rate to lower. After
the cool-down, repeat the stretching exercises listed above to loosen and relax your muscles.
THE IMPORTANCE OF A WARM-UP & COOL DOWN
TIPS
An important step in developing a long-term fitness program is to determine your goals. Is your primary goal
for exercising to lose weight? Improve muscle? Reduce stress? Prepare for the spring racing schedule? Knowing
what your goals are will help you develop a more successful exercise program. Below are some common exercise
goals:
Weight Loss - lower intensity, longer duration workouts
Improve Body Shape and Tone - interval workouts, alternate between hi and low intensities
Increased Energy Level - more frequent daily workouts
Improved Sports Performance - high intensity workouts
Improved Cardiovascular Endurance - moderate intensity, longer duration workouts
If possible try to define your personal goals in precise, measurable terms, and then put your goals in writing.
The more specific you can be, the easier it will be to track your progress. If your goals are long term, divide them
up into monthly and weekly segments. Longer term goals can lose some of the immediate motivation benefits.
Short-term goals are easier to achieve. Your console provides you with several readouts that can be used to
record your progress. You can track distance, calories or time.
KEEPING AN EXERCISE DIARY
To make your personal exercise log book, photocopy the weekly and monthly log sheets, which are located on the
following pages, or you can print them off of your computer by going to:
www.tempo-fitness.com/guides/weeklylog.pdf
www.tempo-fitness.com/guides/monthlylog.pdf
As your fitness improves, you can look back and see how far you’ve come!
•
•
•
•
•
ACHIEVING YOUR FITNESS GOALS
TIPS
WEEK #
WEEKLY GOAL
WEEKLY TOTALS :
DAY
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
DATE
DISTANCE CALORIES
TIME
COMMENTS
WEEKLY LOG SHEETS
WEEK #
WEEKLY GOAL
WEEKLY TOTALS :
DAY
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
DATE
DISTANCE CALORIES
TIME
COMMENTS
WEEK #
WEEKLY GOAL
WEEKLY TOTALS :
DAY
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
DATE
DISTANCE CALORIES
TIME
COMMENTS
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9/29/08 2:58:21 PM
