Platinum PRO Treadmill 3.0, Руководство пользователя

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Exercise Instructions
Using your fitness trainer will provide you
with several benefits, it will improve your
physical fitness, tone muscle and in
conjunction with a calorie controlled diet
help you lose weight.
The warming up phase
This stage helps get the blood flowing
around the body and the muscles working
properly. It will also reduce the risk of cramp
and muscle injury. It is advisable to do a few
stretching exercises as shown below. Each
stretch should be held for approximately 30
seconds, do not force or jerk your muscles
into a stretch - if it hurts, STOP
The exercise phase
This is the stage where you put the effort
in. After regular use, the muscles in your
legs will become more flexible. Work to
your but it is very important to maintain a
steady tempo throughout. The rate of
work should be sufficient to raise your
heart beat into the target zone shown on
the graph below.
This stage should last for a minimum of
12 minutes though most people start at
about 15-20 minutes
The cool down phase
This stage is to let your Cardiovascular
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 fitness trainer you will
need to have the resistance set quite high. This will
put more strain on our 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.
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