Body Sculpture BR-1000, Инструкция по сборке

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2. The Exercise Phase
– Training Time
Rowing is a strenous form of exercise, because of this it is best to start with a short, easy
exercise programme and build up to a longer and harder work-out. Start rowing for about 5
minutes and as you progress, increase the length of your workout to suit your improving level
of fitness. The rate of work should be sufficient to raise your heart beat 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
3. The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. Slow down your
tempo and reduce the resistance. Work at this reduced level for about 5 minutes. Then repeat
the stretching exercises, again remembering not to force or jerk your muscles into the stretch.