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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.

 

 
 
 
 
 
 
 
 
 
 
 
 

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

  MAGNETIC

 

ELLIPTICAL  STRIDER

  you  will  need  to  have  the  resistance  set 

quite  high.  This  will  put  more  strain  on  your  leg  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  your  legs  work  harder.  You  will  have  to  reduce  your  speed  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. 

 
 
 
 

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 

Target zone

Heart Rate

Maximum

85%

70%

Cool down

Age

200

180

160

140

120

100

80

20

25

30

35

40

45

50

55

60

65

70

75

Maximum

 

Содержание TF-3.5H

Страница 1: ...TF 3 5H MAGNETIC ELLIPTICAL STRIDER...

Страница 2: ...ned if it is regularly examined for damage and or wear and tear 8 Warning the equipment must be installed on a stable base and properly leveled floor Always use the equipment as indicated If you find...

Страница 3: ...D DE ED D V VI IE EW W A AS SS SE EM MB BL LY Y D DR RA AW WI IN NG G Washer 8 Nut M8 Spring washer 1 2 NO 9 X 2PCS Carriage bolt M8 45 NO 30X4 PCS NO 32X1 PCS Fix screw Wavy washer 26 17 8 0 3 Wrench...

Страница 4: ...cable wire Upper cable wire Hand pulse wire Bolt M8 60 Curved Washer 8 1 1 1 1 1 1 1 1 2 2 2 1 2 1 1 1 1 1 1 1 4 10 21 22L 22R 23L 23R 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 Domed Nut M...

Страница 5: ...Attach the Front stabilizer 3 to the main frame 1 using two sets of M8 domed nuts 21 8 Curved washers 20 and M8 X 60 Bolts 19 S ST TE EP P 3 3 Attach the left and right Pedal 11 to the Pedal Tubing 4...

Страница 6: ...ain Frame 1 using four sets of Curved Washer 8 20 and Carriage Bolt M8 x15 27 S ST TE EP P 6 6 Slide the Fixed Handlebar L R 7 into the Right Handlebar 5R and Left Handlebar 5L and then fix with four...

Страница 7: ...etch should be held for approximately 30 seconds do not force or jerk your muscles into a stretch if it hurts STOP S ST TE EP P 8 8 Fit the Front Handlebar 38 to the Front Post 6 as shown fix with two...

Страница 8: ...le while on your MAGNETIC ELLIPTICAL STRIDER you will need to have the resistance set quite high This will put more strain on your leg muscles and may mean you cannot train for as long as you would li...

Страница 9: ...AA TROUBLE SHOOTING 1 Change the battery To change the computer battery please slide the computer from the computer holder remove the battery cover on the back of the computer console and remove the b...

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