Skandika Fitness REGATTA PRO 5 NEPTUN, Инструкция по сборке и руководство пользователя

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Before you begin
How you should start your training program should be determined by your personal physical fitness
and condition. If you have not worked out for several years or are obese you should increase the trai-
ning time on the rowing machine very slowly.
Initially you will most likely only be capable of training a few minutes in your desired goal level. Your
fitness however will improve throughout the next six to eight weeks. Please do not feel demotivated if
it takes a little longer. It is important to train at your personal level.
With improved fitness level you will have to work out harder to remain in your goal level. Please note
the following:
• Start your program slowly and set realistic goals.
• Check your pulse regularly. Calculate your desired goal heart rate according to your age and con-
dition.
Warm-Up
A warm up period of about 5 minutes prior to training is recommended. This should increase your mu-
scle core temperature to prepare your tendons and joints.
We recommend: easy jumping, fast walking with swinging arms, skipping in place or arm- and torso
circling.
Workout intensity and frequency
In general the main requirement for cardio training is to be fit and healthy.
You should never begin on the first symptoms of a cold, during a toothache or tonsil infection or if taking
an antibiotic. The blood circulation can transport any virus or bacteria to the heart and cause damage.
As for all sports we distinguish between beginners and advanced trainers for aerobic/cardio exercises.
It is recommended to train 2-3 times a week, taking a 1-2 days rest in between. Recuperation phases
are as important as the training itself.
Start your training in consideration of the the pulse rates stated on the table on page 15.
After completion of the training unit you should perform easy stretching. This will tone down your mu-
scles and keep them flexible.
TRAINING