VIRTUFIT TR-50i, Руководство пользователя

Страница: 16 / 37

ENGLISH
EN
16
TRAINING GUIDELINES (FIG. 08, A-E)
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.
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 (page 10, Fig. 08-A)
• Inner thight stretch (page 10 - Fig. 08-B)
• Hamstring stretch (page 10 - Fig. 08-C)
• Achilles stretch (page 10 - Fig. 08-D)
• Side stretch (page 10 - Fig. 08-E)
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.