Body Sculpture BT-2610E, Руководство пользователя

Страница: 9 / 15

6
E
E
X
X
E
E
R
R
C
C
I
I
S
S
E
E
I
I
N
N
S
S
T
T
R
R
U
U
C
C
T
T
I
I
O
O
N
N
S
S
Using your TREADMILL will provide you with several benefits. It will improve your physical fitness, tone your
muscles 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.
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
SIDE BENDS OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
This stage should last for a minimum of 12 minutes though most people start at about 15-20
minutes.