13
2. Exercise phase
This phase requires the greatest
physical exertion. After regular exercise
the leg muscles will become more
flexible. It is important to keep the
rhythm constant. The rhythm of the
exercise should be fast enough to bring
the heart rate into the target area, as
shown on the following graph:
This phase should last at least 12
minutes, although it is advisable for
most people to start off with sessions of
10-15 minutes.
3. Cool-down phase
This phase allows the cardiovascular
and muscle system to relax. It consists
of repeating the warm-up exercises, i.e.
reducing the rhythm and continuing for
approximately 5 minutes. Repeat the
stretching exercises but remember not
to overexert the muscles.
Eventually your training sessions will
have to become longer and more
intensive. It is advisable to exercise at
least three days per week, on alternate
days.
Muscle toning
You should select a high exertion level
in order to tone muscles during
exercise. This entails greater stress on
the leg muscles, so it may be wise to
reduce exercise times. If you also wish
to improve your overall fi tness then
you should change your training
program. Do the warm-up and
cooldown exercises as normal but
when you are reaching the end of the
exercise phase, increase the exertion
level in order to make your legs work
harder. You should reduce speed in
order to keep your heart rate within the
target area.
Weight loss.In this case the important
factor is the effort made. The more
intense and the longer the session, the
greater the number of calories burned.
Even though you are dong the same
work as you do to improve fitness, the
objective has changed.
GENERAL INSTRUCTIONS.-
Carefully read through the instructions
contained in this manual. It provides
you with important information about
assembly, safety and use of the
machine.
1
This unit has been designed for
home use. The user weight does not
have to exceed 100kg
2
Keep your hands well away from any
of the mo- ving parts.
3
Parents and/or those responsible for
children should always take their
curious nature into account and how
this can often lead to hazardous
situations and be- haviour resulting in
accidents. This unit does not have to
be used in any case like toy.
4
The owner is responsible for ensuring
that anyone who uses the machine is
duly informed about the necessary
precautions.
5
Your unit can only be used by one
person at a time.
6
Use suitable clothing and footwear.
Tie up your shoelace correctly .
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