3. THE COOL DOWN PHASE
This stage is to let your Cardio Vascular System and muscles wind down. This is a repeat of the warm up exercise e.g. reduce your
tempo, continue for approximately 5 minutes. The stretching exercises should now be repeated, again remembering not to force or
jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times a week, and if possible space
your workouts evenly throughout the week.
MUSCLE TONING
To tone muscle while on your exerciser you will need to have the resistance set quite high. This will put more strain on your
muscles and may mean you cannot train for as long as you would like. If you are also trying to improve your fitness you need to
alter your training program. You should train as normal during the warm up and cool down phases, but towards the end of the
exercise phase you should increase resistance, making you work harder. You may have to reduce your tempo to keep your heart
rate in the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work the more calories you will burn.
Effectively this is the same as if you were training to improve your fitness, the difference is the goal. The calorie function, where
applicable, is an estimate only and to be used for comparison between workouts.
CARE AND MAINTENANCE
Proper maintenance is very important to ensure your equipment is always in top working condition. Improper maintenance could
cause damage or shorten the life of your equipment and void the WARRANTY coverage
Important: Never use abrasives or solvents to clean the equipment. To prevent damage to the computer, keep liquids away and
keep it out of direct sunlight.
After each workout: Wipe off the console, where applicable, and other frame surfaces with a clean, water dampened soft cloth to
remover excess perspiration. Inspect and tighten all parts of the equipment regularly. Replace any worn parts immediately.
Don’t use the equipment before the worn parts were replaced by new ones. When you feel the exerciser is not smooth, please
check the status of the parts and if need be call the service hot line.
EXERCISE
INSTRUCTIONS
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