VIRTUFIT iConsole Opvouwbare Hometrainer, Руководство пользователя

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ENGLISH
EN
12
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.
sensors. Hold the handles firmly with both hands.
CONSOLE (FIG. A)
TIME
DISTANCE
SPEED
SCAN
ODOMETER
CALORIES
PULSE
• TIME Press the MODE button until the TIME function is selected.
The total cycle time from start to finish is displayed.
• SPEED Press the MODE button until SPEED is selected. The
speed is displayed when you start the exercise.
• CALORIES Press the MODE button until CALORIES is selected.
The total number of calories from the beginning to the end of
the exercise is displayed.
• DISTANCE Press the MODE button until DISTANCE is selected.
The distance of each exercise is displayed when you start
exercising.
• ODO The distance is automatically added when you start the
exercise.
• PULSE Press the MODE button until PULSE is selected. Keep
your hands on the sensor for 3 seconds to display your heart rate.
Monitor
How does the monitor work?
• When the monitor is turned on (press and hold the MODE,
RESET button for 3 seconds), the LCD screen will display each
segment and beep for one second. Then go to SCAN.
• If a signal is sent to the monitor, the TMR, DST and CAL values
will be added together.
• If no signal is sent to the monitor for 4 minutes, the monitor will
automatically turn off.
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.