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BEWARE: Before starting to use this or any exercise programs, consult your doctor. This is
specially important for people older than 35 years old, or for people with health problems.
If your equipment is provided with a pulse sensor, you must keep in mind this isn’t a medical
instrument. Several factors can vary the accuracy of the heart rate interpretations. The pulse
sensor is just a help for the work outs, determining the general tendences of the heart rate.
PROGRAMM WITH WARM UP WORKOUTS:
Warm up: Start stretching and slightly activating the muscles between 5 and 10 minutes. The
warm up will increase your corporal temperature, your heart rate and your blood flow,
making you ready for the workouts.
Workout focused on the training area: Do some exercises during 20-30 minutes with your
heart rate (don’t maintain your heart rate more than 20 minutes during the first weeks of the
exercise program). Breath constantly and deeply during the workout (never hold your
breath).
Cool down: Finish with stretching exercises during 5-10 minutes. Stretching increases the
flexibility of your muscles and help you to avoid injuries after the workouts.
Frequency of the workout: In order to be fit or improve your shape, complete three workout
sessions each week, with a rest day between the workouts. After some moths of regular
training, you will be able of completing up to five workouts a week.
IV.WORKOUT GUIDELINES
V.TREADMILL OPERATION
COMPUTER
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