10
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 fitness
then you should change your training
program. Do the warm-up and cool-
down 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 fi tness, 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. El peso de usuario no debe
exceder de 95 Kg.
2.
Keep your hands well away from
any of the moving 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 behaviour resulting in
accidents.
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.
