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15
FIVE EXERCISE ADVICES AND POLICY
Warm-up
Take warm-up exercise for 5 to 10 minutes before using this machine each time.
Breathing
When exercising, you can’t hold your breath, usually inhale with nose when intending to release
actions, and exhale with mouth. Inhaling should be coordinated with exhaling. If breathing too
fast, you should stop exercising immediately.
Frequency
After the exercise of the same parts of the muscles, this part should have 48 hours’ rest. That is to
say, it only can be exercised every other day.
Load
Decide the training volume based on the training state of everyone’s physical fitness, and then
exercise according to the progressive overload principle. At the first exercising stage, muscles
soreness is normal and can be eliminated by keep exercising.
Diet
To protect digestive system, exercise should be taken one hour after a meal. Eating should be
done at least half an hour after exercising. When exercising, drink less water, and especially avoid
drinking much so as not to increase the burden of heart and kidney.
Stretching exercise
Whatever your running speed is, you’d better do stretch exercise first. Warn muscles are easier to
stretch, so walk for 5 to 10 minutes to warn up. Next, stop to do stretching exercise for five times
according to the following methods, 10 seconds or more for each leg, and do again after
exercising.
