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EXERCISE INSTRUCTIONS
Exercise is beneficial to your health, improves physical condition, shapes muscles and, in combination
with a calorie-balanced diet, leads to weight loss.
1. WARM UP
This phase serves to improve the blood circulation of the whole body and to warm up the muscles, to
reduce the risk of convulsions and muscle injury. We recommend performing the stretching exercises
below. When dragging, stay in the end position for approximately 30 seconds, do not make sudden
movements and do not vibrate.
2. EXERCISING
This phase is the most physically demanding part. Regular exercise strengthens the muscles. You can
determine the tempo yourself, but it is very important that it is the same throughout the exercise. Heart
rate should be within the target zone (see figure below).
This phase should last at least 12 minutes. Most people exercise for 15-20 minutes.
3. COOLDOWN
This phase serves to soothe the cardiovascular system and relax the muscles. It should take
approximately 5 minutes. You can repeat warming up exercises or continue exercising at slower pace.