Exercise Instructions - Skandika Fitness SIT-FIT Instrucciones De Montaje Y Guía De Usuario

EXERCISE INSTRUCTIONS

Using your Sit-Fit will provide you with several benefits, it will improve your physical fitness, tone
muscle and in conjunction with a calorie controlled diet help you lose weight.
1. The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles
into a stretch - if it hurts, STOP.
SIDE BENDS
2. The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will become
more flexible. Work to your but it is very important to maintain a steady tempo throughout. The rate of
work should be sufficient to raise your heart beat into the target zone shown on the graph below.
Heart Rate
This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes.
22
FORWARD
BENDS
OUTER THIGH
Target Zone
INNER THIGH
CALF / ACHILLES
Maximum
85 %
70 %
Cool Down
Age