Body Sculpture BE-6910G-HB, Руководство пользователя

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10
EXERCISE INSTRUCTIONS
EXERCISE INSTRUCTIONS
Using your
ELLIPTICAL STRIDER
will provide you with several benefits, it will improve your physical fitness, tone
muscle and in conjunction with a calorie controlled diet help you lose weight.
1.The Warm-Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also reduce the
risk of cramp and muscle injury. 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.
INNER THIGH
FORWARD
BENDS
CALF/ACHILLES STRETCHES
SIDE BENDS OUTER THIGH
2.The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will become more flexible.
Work at your own pace and be sure to maintain a steady tempo throughout. The rate of work should be sufficient
to raise your heartbeat into the target zone shown on the graph below.
200
180
160
140
120
100
80
HEART RATE
MAXIMUM
85%
70%
COOL DOWN
AGE
20 25 30 35 40 45 50 55 60 65 70 75
TARGET ZONE
This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes.