Insportline Gallop II, Руководство пользователя

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21
Head rolls
Slowly tilt your head to the right, stretching out the left side of your
neck. Hold for 20 seconds. Then tilt it back again to the left and
continue until the right side of your neck is stretched out. Hold for 20
seconds. Slowly tilt your head forwards and stick out your neck. Don’t
rotate your head all the way round. Repeat it several times.
EXERCISING PHASE
You have to put in the effort in this phase. After proper exercising, the muscles of your legs should get
stronger. It is very important to maintain steady tempo. The rate of working should be sufficient to raise
your heart rate into the target zone. This stage should last for a min. 12 mins, although most people
start at about 15-20 mins.
COOL-DOWN PHASE
Let your cardio-vascular system and muscles get calm in this stage. Repeat the warm-up exercises,
but reduce your tempo and continue for approx. 5 minutes. The stretching exercises should now be
repeated. Don’t jerk or force your muscles too much. If you get fitter, you can train longer and more
strenuous. It is advisable to exercise at least three times a week and space it evenly throughout the
week.
You will have to set the resistance quite high to tone your muscles. It means more strain for your
muscles and may mean you cannot train as long as you would like. If you want to improve your fitness,
you need to change your training program. You can train as normal during the warm-up and cool-down
phase, but towards the end of the exercising phase you should increase the resistance to make your
legs working harder than normally. You should reduce your speed to keep the heart rate in the target
zone. The important factor here is the effort, that you have to put in. The longer and harder training,
the higher number of burnt calories. The effect is the same like by fitness training, just the goal varies.