Viavito SUMI, Руководство пользователя

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How To Begin
How Hard Should You Work?
• Start with two or three 15-minute
sessions per week with a rest day
between workouts
• Warm up for 5 to 10 minutes with gentle
movements incorporating the whole
body such as walking while swinging
your arms in a circle and then stretch the
muscles you’ll use during your workout
• Increase the pace and resistance to slight-
ly harder than comfortable and exercise
for as long as you can. You may only be
able to exercise for a few minutes at a
time, but that will change quickly when
you exercise regularly
• End each workout with a 5-minute cool-
down with the resistance set to a low
level. You should then stretch the mus-
cles you’ve just worked to develop flexi-
bility, reduce muscle soreness and
prevent injury
• Increase your workout time by a few
minutes each week until you can work
continuously for 30 minutes per session
• Don’t worry about distance or pace for
the first few weeks, focus on endurance
and conditioning.
When exercising, you should try to stay within your target heart rate (THR) zone.
The table on page 15 will tell you the THR for your age.
Always be aware of how you feel when you exercise. If you feel dizzy or light-headed,
stop immediately and rest.