VIRTUFIT Etappe 1, User Manual

Page: 11 / 30

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11
Stretching
Stretching while the muscles are warm is very important after a good
warm-up and cool-down. It reduces the risk of injury. Stretching
exercises should be held for 15-30 seconds. Here are some examples of
stretching exercises:
• Toe touch (Fig. C-1)
• Inner thight stretch (Fig. C-2)
• Hamstring stretch (Fig. C-3)
• Achilles stretch (Fig. C-4)
• Side stretch (Fig. C-5)
Cooling down
The purpose of the cool-down is to return the body to its (near) normal
resting position at the end of the workout. A good cool-down slowly
reduces your heart rate and promotes recovery.
CONSOLE (FIG. A)
• MODE/RESET
• To confirm all settings.
• Press and hold for 2 seconds to remove all settings.
• SET To set the TIME, DISTANCE, CALORIES and PULSE values.
Functies
• SCAN Shows all functions TIME - DISTANCE - CALORIES - PULSE
- RPM/SPEED in order.
• RPM Shows the number of revolutions per minute (Rounds Per
Minute). The RPM and SPEED move to a different display window
every 6 seconds after you start training.
• SPEED Displays the speed during exercise.
• TIME Total time of the workout will display.
• DISTANCE Distance travelled will be displayed.
• CALORIES Total calories burned during the workout will be
displayed.
• PULSE If using heart rate sensors, your heart rate will be
displayed during exercise.
TRAINING GUIDELINES (FIG. C, 1-5)
A successful training program includes a warm-up, the actual training
and a cool-down. Perform the complete training program at least
twice, but preferably three times a week and keep a rest day between
training sessions. After a few months, the intensity of the training can
be increased, for example to four or five times a week.
The warm-up
The purpose of a warm-up is to prepare the body for training and to
reduce the risk of injury. Warm up your body for two to five minutes
before starting a cardio or strength training session. Do exercises that
increase the heart rate and warm up the working muscles. Examples of
this type of activity are running, jogging, jumping jacks, skipping and
running in place.