VIRTUFIT VFWROWA100i, Руководство пользователя

Страница: 12 / 32

ENGLISH
EN
12
“MODE” until “COUNT” is displayed to set a target.
• TOTAL COUNT Total stroke count from beginning to end of
workout will be displayed.
• DISTANCE Total distance from start to finish of workout is
displayed.
• CALORIES Total calories consumed from the beginning to the
end of workout is displayed. Press “MODE” until “CAL” is
displayed to set a calorie target.
• PULSE Current heart rate is displayed if detected during exercise.
NOTE!
If there is no movement for more than 4 minutes, the console
will automatically shut down.
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.
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.