Nautilus Mobia, Руководство пользователя, Страница: 10 / 14

Preliminary Preliminary
Preliminary W
W
Workout
orkout
orkout
Follow these guidelines to ease yourself into a weekly exercise regimen. Use your judgment and/or the advice of your physician or health care professional to find the
intensity and level of your workouts.
W W
Warming
arming
arming Up
Up
Up
Before you start any workout, you should prepare your body for increased activity by slowly raising your heart rate.
Starting Starting Starting YYYour our our W W Workout orkout orkout
Interval Training and Steady State are 2 types of workouts that you can do on your Mobia
™
fitness machine. You can also combine Interval Training with Steady State
Training to get a varied workout.
Interval Training involves adjusting your speed for specific lengths of time to raise and lower your heart rate and calorie burn. Interval training changes the intensity of
your workout during one exercise session. Alternating high-intensity training with low-intensity rest periods will boost your metabolism and help you burn calories after
your workout is completed.
Interval training also helps prevent the injuries frequently associated with repetitive endurance exercise, and lets you increase your training intensity without over training or
burning out. To develop a personal Interval Training regimen, change your belt speed or rate of stepping from fast speeds to slower recovery speeds.
The Steady State workout involves doing one exercise at the same speed and intensity for a long period of time. While there are risks to repetitive workouts, the Mobia
™
machine is designed to cushion your joints and muscles from those stress injuries. Further, repetitive workouts can help you build your endurance, stamina and strength while
you continue to hone and improve the tone and lean muscle mass in your long muscles.
Beginner Beginner Beginner Intermediate Intermediate Intermediate Advanced Advanced Advanced
W W Week eek eek 111
••• 3x per week, do a Mobia
™
workout at stable,
constant pace – 30 minutes
If this feels easier by the end of the week, move
on to Week 2. If not, feel free to repeat the week.
••• 3x per week, do a Mobia
™
workout at stable,
constant pace for 30 minutes
••• 2 days interval training – 30 minutes
••• 1 day steady pace – 30 minutes
Increase the workout level adjustment during
training weeks, if necessary, to maximize your
Mobia ™ fitness benefits.
W W
Week
eek
eek 222
••• 3x per week, do a Mobia
™
workout at stable,
constant pace – 30 minutes
••• If this feels easier by the end of the week,
continue to Week 3. If not, feel free to repeat
the week.
••• 2 days steady pace – 30 minutes
•••
1 day interval training – 30 minutes
Increase the workout level adjustment during
training weeks, if necessary, to maximize your
Mobia
™
fitness benefits.
W W
Week
eek
eek 333
••• 2 days steady pace – 30 minutes
•••
1 day interval training – 30 minutes
W W Week eek eek 444
••• 2 days interval training – 30 minutes
••• 1 day steady pace – 30 minutes
Increase the workout level adjustment during
training weeks, if necessary, to maximize your
Mobia
™
fitness benefits.
W W Week eek eek 555
Use Weeks 1, 2, 3 and 4 as a guide to help you
start building your own long-term fitness routine,
adjusting your interval speeds, resistance, step
depth, etc., in order to maximize your Mobia
™
benefits.
Use Weeks 1 and 2 as a guide to help you start
building your own long-term fitness routine,
adjusting your interval speeds, resistance, step
depth, etc., in order to maximize your Mobia
™
benefits.
Use Week 1 as a guide to help you start building
your own long- term fitness routine, adjusting
your interval speeds, resistance, step depth, etc.,
in order to maximize your Mobia
™
benefits.
Maintenance Maintenance Maintenance
To reduce the risk of electrical shock, always unplug the power cord and wait 5 minutes before cleaning, maintaining or repairing this machine.
Read all maintenance instructions fully before you start any repair work. In some conditions, an assistant is necessary to do the necessary tasks.
Equipment must be regularly examined for damage and repairs. The owner is responsible to make sure that regular maintenance is done. Worn or damaged
components must be replaced immediately or the equipment removed from service until the repair is made. Only manufacturer supplied components can be
used to maintain and repair the equipment.
This product, its packaging, and components contain chemicals known to the State of California to cause cancer, birth defects, or reproductive harm. This Notice
is provided in accordance with California’s Proposition 65. If you would like additional information, please refer to our Web site at www.nautilus.com/prop65.
Daily: Daily: Daily:
Before each use, inspect for loose, broken, damaged, or worn parts. Do not use the machine if any of these conditions exist. Use a dry cloth to
wipe off any perspiration after each use.
W W Weekly: eekly: eekly:
Check for smooth roller operation. Clean the machine to remove dust, dirt, or grime. Clean the top of the belt with a damp, soapy cloth and wipe
carefully and thoroughly with a dry cloth. Do not let any liquid below the belts or into the Base Frame.
10 10
10