VIRTUFIT CTR 1.1, Руководство пользователя

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ENGLISH
EN
13
The warm-up
The purpose of a warm-up is to prepare the body for training and to
reduce the risk of injury. Warm up your body for two to five minutes
before starting a cardio or strength training session. Do exercises that
increase the heart rate and warm up the working muscles. Examples of
this type of activity are running, jogging, jumping jacks, skipping and
running in place.
Stretching
Stretching while the muscles are warm is very important after a good
warm-up and cool-down. It reduces the risk of injury. Stretching
exercises should be held for 15-30 seconds. Here are some examples of
stretching exercises:
• Toe touch (Fig. B-1)
• Inner thight stretch (Fig. B-2)
• Hamstring stretch (Fig. B-3)
• Achilles stretch (Fig. B-4)
• Side stretch (Fig. B-5)
Cooling down
The purpose of the cool-down is to return the body to its (near) normal
resting position at the end of the workout. A good cool-down slowly
reduces your heart rate and promotes recovery.
• (8) PULSE Press "MODE" until "PULSE" appears. Before the pulse
can be measured, place the palms of your hands on both sensors
and after 6/7 seconds the monitor will display the current heart
rate in heart beats per minute (BPM).
ATTENTION!
If the measurement gets stuck during the
process of pulse measurement, the reading may be higher
for the first 2-3 seconds, then it will return to normal level.
The measurement value cannot be considered as a basis for
medical treatment.
NOTE!
• If the display is blurred or does not show any digits, replace
the batteries.
• The monitor switches off automatically when no signal is
received within 4 minutes.
• The monitor turns on automatically when a push button is
pressed.
• The monitor automatically starts calculating values when
exercise starts and stops calculating when exercise is stopped
for 4 seconds.
PROGRAM
Manual program and preset programs P1-P10
• Press "UP, DOWN" to select the desired programme.
• Press "ENTER" to confirm the selected programme and set the
value. 3. The time will start to flash and then you can press "UP,
DOWN" button to set the desired time. Press "ENTER" button to
confirm the value.
• The distance will start to flash and you can adjust the distance by
pressing the "UP, DOWN" button. Press "ENTER" button to
confirm.
• The calorie value will start to flash and you can select the desired
calorie burn by pressing the "UP, DOWN" button. Press "ENTER"
button to confirm the value. 6. Press START/STOP to start the
exercise.
TRAINING GUIDELINES (FIG. B, 1-5)
A successful training program includes a warm-up, the actual training
and a cool-down. Perform the complete training program at least
twice, but preferably three times a week and keep a rest day between
training sessions. After a few months, the intensity of the training can
be increased, for example to four or five times a week.